Nutrition / Uncategorized / Wellness


Hello my friends! Eating is one of my favorite topics! Today we are going to explore some easy ways to build a great salad. I know it is winter and salad may be the furthest thing from your mind but trust me, we need quality raw vegetables in our diet daily. Let’s dig in!!

I’m going to start with the base. If you are just beginning the salad journey start with some baby greens, they have a more mild flavor typically. You can also mix in some iceberg or butter lettuce and slowly decrease the amount of these over time to more nutritious lettuces’. If you are a salad pro I encourage you to try some of the more flavorful greens such as collard or mustard. These are packed with nutrients! Just remember a little goes a long ways with these.

Now, lets get to the fun stuff, toppings! Here is a list of my favorite (condensed because it could go for pages) way to top a salad.

  • Micro greens (alfalfa sprouts, bean sprouts, etc)
  • Nuts/Seeds (think pecans, pine nuts or toasted pumpkin seeds, etc.)
  • Ground Flax, hemp seeds or nutritional yeast
  • Hard boiled egg
  • Avocados (I mean it can go in pretty much anything!)
  • Citrus (oranges, grapefruit or tangerines)
  • Cold beets, cold brussels-sprouts (cook these then store them in the fridge for quick toppers)
  • Veggies (mushrooms, peppers, onions, cucumbers, carrots, celery, sky is the limit here)
  • Dates, grapes, cherries
Mixed greens, celery, hemp seeds, pumpkin seeds, pine nuts, celery, grapefruit

Now for dressings! My very favorite is so simple as to not take away from our masterpiece. Olive oil, salt, pepper and lemon juice. Don’t be afraid to try making your own dressing, it is really easy! Remember, the salad is the star and the dressing is just a supporting character. Now, let’s get eating! Share your favorite combination or some additions you like.

Enjoy your veggies!


About Author

Heather Hausman is a dedicated and passionate fitness professional with expertise in personal training, corrective exercise, and yoga instruction. With years of experience in the industry, Heather has developed a reputation for her commitment to helping individuals improve their overall health and well-being. As a certified personal trainer, Heather possesses a deep understanding of human anatomy, physiology, and biomechanics. She specializes in designing tailored fitness programs that address specific needs and goals, taking into account individual strengths, limitations, and any existing injuries. Heather's approach focuses on functional movement patterns, corrective exercises, and strength training, aiming to optimize her clients' physical performance and reduce the risk of future injuries. In addition to her personal training expertise, Heather is a certified corrective exercise specialist. She has a keen eye for identifying muscle imbalances, postural deviations, and movement dysfunctions. By assessing and addressing these issues, she helps her clients restore proper alignment, enhance mobility, and achieve optimal movement patterns. Heather's corrective exercise programs are designed to promote long-term muscular balance, joint stability, and overall functional fitness. Furthermore, Heather is a dedicated yoga teacher, guiding her clients on a journey of physical and mental well-being. She combines her knowledge of yoga philosophy, breath-work, and mindfulness with her understanding of biomechanics to create well-rounded and transformative yoga experiences. Heather's classes focus on improving flexibility, strength, balance, and inner calm, fostering a holistic approach to fitness and overall wellness. Heather is known for her empathetic and supportive approach, creating a safe and encouraging environment for her clients to achieve their fitness goals. She believes in the power of education and empowers her clients with the knowledge and tools necessary to make sustainable lifestyle changes. Heather's genuine passion for helping others, combined with her expertise in personal training, corrective exercise, and yoga instruction, makes her a trusted and invaluable resource for individuals seeking to improve their physical and mental well-being.