How To Design The Perfect Salad

You may have already read about our love for salads in our previous Sassy Salads blog post, but lets chat about what makes the perfect salad!

Although salads are thought of as healthy and lean meal options, they also have a reputation for being ‘unsatisfying’ or ‘boring.’ We find this hard to believe, because our salads are always interesting, delicious and VERY filling! It’s all about getting the right balance of nutrients and food groups as well as making sure you switch it up and experiment – the salad possibilities are endless!

So, here’s how to design your own perfect salad – one that will fill you up, satisfy you and keep you well-nourished! Make sure you include:



Greens are full of fiber and nutrients and are the perfect base for a healthy, nourishing salad. Experiment with:





-lettuce (all the different types!)

-green capsicum

-green beans

-broad beans





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This is the important part when it comes to making a satisfying salad. Greens are great but they wont keep you full. Plus, with so many protein options, you can never get bored!

-White fish













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While most greens will provide some carbs, if you live an active lifestyle you will need some extra fuel for your busy day. Avoid processed carbs such as white bread and pasta – these alternatives will fill the void!

-brown rice


-rye bread

-sweet potato



-spelt pasta

-brown pasta varieties

-rice cakes



Fats aren’t bad! They keep you full and encourage weight-loss! It is important to include them in your salad so that you feel satisfied and won’t feel the need to snack afterwards!


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-olive oil

-avocado oil



Avoid salad dressings because they are usually full of sugar and preservatives. There are so many natural ways to flavour your salad!

-olive oil



-apple cider vinegar



-good old salt and pepper 😉


Remember to keep changing it up so that you don’t get bored, and how could you with so many salad options? Enjoy!


Mike & Suz 🙂


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