Make a Perfectly Complete Salad

Salad ingredients
By: Isabel Smith, MS, RD, CDN

Making a great salad is an art, and there are a few factors that get involved: how it looks aesthetically and also how good for you it is. Master salad-making with these tips, and a recipe.

A complete salad contains the following:

1. A base of greens. Vary the lettuces based on what’s seasonal and fresh; choose what’s local you’ll get more nutrients out of it (red oak lettuce, spinach, red leaf lettuce etc.)

2. At least two types of vegetables for color and added nutrients (tomatoes, peppers, carrots)

3. Fruit (optional)- berries were used here

4. A protein and/or healthy-fat ingredient (nuts, avocado, eggs, tofu, edamame, quinoa) – here nuts and avocado were used

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For the salad:

  • 3 cups lettuce (mixed greens, spinach, arugula, red/green leaf lettuce or others)
  • 1 cup cherry tomatoes
  • 1 avocado
  • ¾ cup fruit (berries, peaches, apple)

For the dressing:

  • Juice from 1 lemon
  • 2-3 tbsp olive oil
  • Dash of salt, pepper, oregano (or other herbs and spices)


  1. Wash and prepare salad ingredients and either mix all together in a salad bowl or assemble in individual bowls.
  2. In a small bowl, combine lemon juice and olive oil and set aside.
  3. Portion out the salads before adding dressing. This will help to keep the greens fresher for longer and will prevent wilting.

Prep time: 15 minutes

Total time: 15 minutes

Servings: 3 to 4

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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