How it works:
You don’t need a recipe to
make a salad, just a basic
formula. Mix and match the
categories (right) using the
amounts shown. Plan ahead
and prep your protein, veg
etables, and grains, or use
what’s on hand in the fridge.
Bonus points for using up
vegetable scraps or leftover
ingredients that would other
wise go to waste!
Salad Greens
3 cups
Escarole
Baby kale
Bibb lettuce
Red leaf lettuce
Romaine
Baby spinach
Spring mix
Other Produce
½ cup, nonstarchy,
cooked or raw
Bell peppers
Carrots
Cucumbers
Green beans
Mushrooms
Radishes
Snap peas
Tomatoes
Grains or Starch
½ cup
Bulgur
Wholewheat couscous
Farro
Baby potatoes
Quinoa
Winter squash
Sweet potatoes
+ +
THE
VEGETARIAN
NIÇOISE
CAL 366, CARB 23G
Vegetables
1/2 cup
Green beans
& tomatoes
Greens
3 cups
Spring mix
Dressing
2 Tbsp.
Lemon
vinaigrette
Lean Protein
3 oz.
Hard-boiled egg
Garnish
1/2 oz.
Olives
Cheese
1/2 oz.
Crumbled
feta
Starch
1/2 cup
Baby
potatoes
Hearty Salads
How to build a satisfying salad, every time
RECIPES LAUREN LASTOWKA PHOTOS BRIE PASSANO
STYLING SAMMY MILA & SUE MITCHELL
86 DI A BETIC LI V ING / SPR ING 2019
THE FORMULA
