Toi here, and welcome to another episode of Knauthentic.

Topic of the day: A method for making salads.

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1. Last week I was out addressing my ongoing health issues and I’m so happy to be back this week. Before taking some time off, I started talking about my love-hate relationship with salads. I also shared a recipe for my Mint Vinaigrette. I’ll be using that in today’s recipe but first let’s go deeper into the notion of enjoying salads.

2. There are people who are perfectly content to eat leafy greens without any dressing. Many people who are on a raw diet find delight in finding new combinations and arrangements of raw vegetables to eat with or without a dressing. That’s just not me, but it’s all good. The first time I met someone who ate, what I considered a ‘salad’ without putting a dressing on it or an animal-based protein, I stared at them like an alien. I’m so blessed that they didn’t take offense and explained that it’s a cultural and lifestyle preference. That was eye-opening for me.

3. Fast forward to now, and while salads are still not my go-to, I’ve already admitted that I do look forward to Spring as my salad season. With that said, I see the benefits, both nutritionally and economically, to eat salads throughout the year, not just during Spring. So, I’ve developed a method that guarantees I’ll enjoy it. I don’t believe I came up with this all on my own, but I’ve catered it to my specific tastes. This method works for me, but it may not work for you. Don’t be afraid to develop your own method if you need to. For now, I’m happy to eat, what I call, nourish salads on a regular basis.

Now, it’s time to talk about how I make a Nourish Salad.

Be sure to visit my Knauthentic YouTube channel if you want to see the short.

Step-by-step instructions

1. Start with 1 ½ to 2 cups of a chopped lettuce or greens mixture of your choosing, for a low calory base and a boost of nutrients. I used Romaine mixed with cilantro.

2. Add your choice of ¼ cup of beans or lentils to promote satiety. I used pre-homecooked chickpea pasta.

3. Add 1-2 servings of fruit (¼ cup or less) or a preferred source of fiber. I used two Medjool dates for a pop of sweetness to contrast the savory ingredients I add next.

4. Add your preferred protein. This time I used a cup of chopped store-bought rotisserie chicken. Home baked is my preference but sometimes it’s good to take advantage of time savers.

5. Add in textural contrast to compliment the soft beans, fruit, and protein. I used ¼ cup chopped raw walnuts for their slight bitterness, crunch, and cholesterol benefits.

6. Add your dressing of choice. If packing for later consumption, place it in a separate container. I use my herb-heavy mint vinaigrette.

Question: Do you like the contrast of sweet and savory? I’d love to know.

If you, or someone you know, has a health or food journey story or recipe you think others might benefit from, please check my Be Featured links on social media, and share your story in the way that suits you best.

Until next time, stay safe, eat well, and be blessed.

Credits

Knauthentic Season 1, Episode 22.

Starring Toi Thomas.

Featuring no one else at this time.

Topics discussed: Sweet and Savory Flavors, Salad Methodology, Nourish Salads

Produced by Toi Thomas in association with The ToiBox of Words and Lit Carnivale.

Directed by Toinette “Toi” Thomas.

Thanks again to the Knauthentic community on Substack, YouTube, and wherever you can hear this podcast. This is all for you!

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit toithomas.substack.com