Throwing a salad together seems simple enough…but does simple mean boring?  Salad generally isn’t something we Google to find new recipes for — it’s usually the same old routine, which can indeed become drab.  But guess what?  It doesn’t have to be that way.  (Whew)  It’s time to mix things up and make salads exciting, delicious and something you crave…and once you get creative and find your own tasty pairings, this will undoubtedly be the case! 
 
I certainly don’t have to convince you that salads can be good for you.  Salads generously provide you a healthy helping of nutrient-packed greens, nourishing raw veggies and an extra pep in your step afterwards.   With so many perks all in one bowl, it’s time to re-fresh your relationship with salads and get them back on your plate.  Here are three tips for making killer salads that you will long for: 

1. Use ingredients that are fresh and in-season.  Take a trip to the Farmers Market or your local grocery store to pick up some local, fresh and in-season produce…your taste buds will thank you. 
   
2. Mix it up.  Get creative with your ingredients and experiment with mixing textures.  Combining raw veggies with one cooked veggie can really take it up a notch.  For example, roasting some broccoli, mushrooms or onions to add to your salad will add an interesting and delicious element to your plate.  And don’t forget the fruit!  Adding berries to a summer salad is refreshing and quenches that taste for something sweet.
3. Spin your greens.  After you wash your greens, spinning them dry will keep them from becoming soggy or too wet to absorb your ingredients and dressing.  So break out that Salad Spinner and spin away! 

 
I enjoy mixed greens and spinach in my salad. Then I add whatever chopped veggies I have on hand (carrots, cucumber, red bell pepper), boiled eggs for protein, sunflower and chia seeds for crunch, along with sliced green olives and my favorite homemade recipe (below).  Are you spinning ideas already?  What are you inspired to toss in your next salad? Take action this week by incorporating three salads in your meal plan and preparing fresh, nutritious salads for lasting energy and glowing skin.  Your body will thank you.
 
Homemade Balsamic Vinaigrette 
6 Tablespoons olive oil
6 Tablespoons balsamic vinegar
1 teaspoon maple syrup or honey
2 teaspoons Dijon mustard
¼ cup fresh lemon juice
Combine in a Mason jar, shake and store on the counter. 8 servings.
 
Get more tasty recipes and tons of support in my online Summer Wellness Community.  Learn more at my website: www.sarawolfsen.com or e-mail me for details at sarawolfsen@gmail.com.
 
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Sara Wolfsen is a Certified Health & Lifestyle Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and wellness classes, and gentle weight-loss guidance and support.  Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.

Do you ever feel like cooking meals at home is a full-time job?  With all of the decisions to be made around meals, shopping, cutting, chopping, clean up…just the thought of it can be so daunting.  
 
Being overwhelmed with cooking at home is the main reason we zip through a drive-thru or order take-out, which is undoubtedly the less healthy option.  Here are a few of my favorite time saving tricks to use in the kitchen so you can enjoy more healthy meals at home, and save you time and sanity:

• Chopping veggies can be a major time-sucker.  Save a ton of time by purchasing your veggies pre-chopped in the produce section at your grocery store — and an even smarter trick, load up on your pre-chopped veggies on the salad bar.  Some restaurants and grocery stores have a salad bar that is priced per pound, and loading up a box of pre-cut veggies from the salad bar can cut down on waste and time.  
  
• Plan your meals for the week ahead of time.  Each weekend, take a look at what you have in your kitchen to create a plan of your meals for the week.  You can then make your shopping list based on what you’ll need for the week, which will cut down on mindless browsing at the store.  (We’ve all been there, right?)  Check out these amazing websites for help: plantoeat.com, meals.com, and thefresh20.com.
• Cook in bulk.  This is beneficial for several reasons.  For example, roasting a big pan of veggies to use with meals during the week saves loads of time, and also allows you to use the ingredients in different ways.  A large pan of roasted veggies could be your side item for one meal, the veggies could be thrown atop a plate of zucchini noodles for pasta the next meal, salad topper, veggie soup, etc. Did you know you can brown your burger and freeze it in meal portions, too? Cook once, use many times.  It's a huge time-saver!  
• Clean up your workspace as you go.  After you’ve enjoyed a meal, the last thing you want to do is spend time working in the kitchen.  As much as you can, clean up as you’re cooking, and leave the remaining clean up to be for the plates and utensils you eat with.  Easy, peasy. 

 
Which new tip will you try in the kitchen this week?  Get more timesaving tips and tons of support in my online Summer Wellness Community or e-mail me for details at sarawolfsen@gmail.com.

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Sara Wolfsen is a Certified Health & Lifestyle Coach who specializes in helping people make their own healthy changes by providing private health coaching, nutrition education and online wellness challenges, and gentle weight-loss guidance with support.  Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com.