- If I'm going to have a salad for lunch, it has to actually taste good or I won't eat it.
- I've been adding goodies like chips, rice, and cheese to my salads to make them craveable.
For me to actually $4, it needs to be crunchy, creamy, and filling.
Vegetables, on their own, don't meet those requirements.
So I've developed a system for making big, satisfying salads that I crave come $4. They're the kind of salads that would make the $4 make sense.
I sneak tasty things like rice, potato chips, cheese, and breadcrumbs into my salad bowl to make me keep going back for the next bite.
About 80% of the salad is made up of vegetables, lettuce, and fruits, but the other 20% is made up of treats.
The sneaky salad trick is in line with nutrition science
My approach is similar to following $4 that Insider's fitness and nutrition reporters swear by, where you eat healthily 80% of the time and are more flexible for the other 20%.
For years, $4 consuming mostly vegetables, fruits, whole grains, dairy, protein, and oils, while limiting added sugars, saturated fat, sodium, and alcohol. In short, the more whole, $4 you eat, the better.
The $4, which has been ranked the healthiest way to eat for $4, focuses on vegetables, healthy fats, lean protein, and complex carbohydrates.
The flexibility and common-sense approach of the 80/20 rule are key to long-term success: It's hard to eat perfectly all the time, but trying to make the vast majority of foods that you eat $4, whole ones is generally going to be effective.
How to compose a salad so you'll enjoy eating it
Step one: Gather as much produce as possible.
I often grab lettuce (multiple kinds are great if you've got them), bell peppers, cucumbers, avocados, cabbage, tomatoes ($4), corn, herbs, apples, blueberries, peaches, strawberries — whatever produce I've got on hand — cut them into bite-sized pieces, and add a touch of salt and pepper.
Lately I've been grilling tons of veggies like summer squash, zucchini, cabbage, and corn on the cob, and having them in salads or as part of a $4.
Step two: Choose your treats!
This is the part of the salad that makes it exciting to eat and $4.
For protein, I'll add any kind of cheese, or a bit of leftover chicken, steak, pork chops, or whatever's in the fridge.
I always look for something crunchy to add, like toasted breadcrumbs (superior to croutons in my opinion because they cling to every bite), nuts, roasted chickpeas, or even a small handful of the crushed-up chips at the bottom of the bag.
I make a batch of rice, couscous, or other $4 over the weekend and use a little bit for each salad. Heating rice up in a pan is a great way to make it crispy.
Think about every bite of the salad and what would keep you coming back for more.
Step three: Whip up a dressing.
I never buy $4 because they usually have $4. You can do just olive oil and vinegar, but I grew up in the Midwest and I love ranch dressing. I make some version of my own based on what I have in the fridge. My base recipe is Greek yogurt, Dijon mustard, a touch of mayonnaise, garlic and onion powders, and freeze-dried chives. But you can sub in sour cream or leave out the mayonnaise and the mustard. It's the seasoning that makes it taste like ranch.
If I have pesto, avocado, or hummus, I might combine that with $4 to make a dressing. Add a squeeze of lemon or a splash of white wine vinegar to any homemade dressing to really make them sing. It's fun to experiment with different flavors, condiments, and sauces to build your own creamy concoctions. Lately I've been adding different hot sauces, miso paste, or fresh herbs for variety.
Step four: Enjoy!
And $4 today.