Home » Salad 101

Salad 101

YIELD: 2 Servings

PREP TIME: 15 Minutes

This summer salad is cool and refreshing, yet satisfying enough to be a meal on its own.  Nourish both you and your baby with all the critical nutrients packed into this wholesome colorful palette.

The crisp and crunchy veggies doused in a light lemony dressing, the creaminess from the cheese, avocado, and oil, topped off with the nutty crunch from the protein-packed trail mix create the perfect balance of flavors and textures.  

You can use this recipe as is, or as a base to create an infinite number of colorful creations.  

Building the perfect salad takes experimenting. Create a colorful rainbow by simply piling on what you have in the fridge, pantry, or even last night’s leftovers.  This is an ever-changing recipe that will evolve to showcase seasonal produce and whatever you’re craving.  The possibilities are endless.  

Use the list below for suggestions of things you can sub out or add-in:


  • 3 cups spring mix salad greens
  • 1 small vine-ripened tomato, quartered
  • 1 red onion thinly sliced
  • 1 half cucumber sliced
  • 1 bell pepper
  • 2 tablespoons sliced black olives
  • nuts/seeds
  • dried fruit
  • 3/4 cup canned garbanzo beans or chickpeas, rinsed and drained
  • 1/4 cup cheese
  • 1 half avocado sliced

Dressing Ingredients

  • 6 tablespoons extra virgin olive oil
  • 2 tablespoons white wine vinegar
  • 1/4 cup freshly squeezed lemon juice
  • 1/2 tsp sea salt
  • 1/4 tsp freshly ground black pepper
  • 1/4 cup liquid honey
  • 1 small clove garlic


  • Leafy Greens: romaine, spinach, arugula, green/red leaf, butter or bibb lettuce, kale, cabbage, brussel sprouts
  • Substitute for red onion: shallots or scallions
  • Substitute for red wine vinegar: balsamic vinegar, white wine vinegar, or apple cider vinegar
  • Substitute for garlic: ginger, dijon mustard
  • Substitute for honey: maple syrup, sugar, agave syrup
  • Substitute for dried fruit: fresh fruit or *grains


  • Vegetables: zucchini, carrots, corn, bell pepper, beets, string beans, radish, broccoli, cucumber, roasted sweet potatoes, celery, 
  • Fruits: avocado, olives, mango, strawberries, grapes, apples, citrus fruits, pineapple
  • Protein: chicken, beef, tuna, salmon, shrimp, pork, tofu, crumbled bacon, hard-boiled eggs, *beans
  • Beans: lentils, chickpeas, edamame, cannellini, kidney & black beans
  • Cheese: Add calcium, fat, and protein.  Avoid soft, non-pasteurized milk cheese.
  • Grains: quinoa, farro, millet, whole wheat croutons
  • Nuts: pine nuts, walnuts, pecans, almonds, 
  • Seeds: pumpkin, sunflower, chia, pepitas
  • Dressing: balsamic, white wine vinegar, red wine vinegar.  Skip the Caesar dressing as it contains raw eggs!

Salad 101 Instructions

  1. In a bowl, combine spring salad mix and add ingredients into the bowl.

Dressing Instructions

  • In a small bowl, whisk the freshly squeezed lemon juice, extra virgin olive oil, white wine vinegar, minced garlic, honey. Whisk in the extra virgin olive oil until emulsified, season with sea salt and pepper. Drizzle onto the salad.

Leave a Reply