Making salads it’s healthy not just because all the vitamins it has, but can also be healthy for your mind.

Whether it’s a spring leaf mix at your local grocery store or Swiss chard from a farmer’s market, salads can be one of summer’s simplest joys—quick, colorful, and refreshing!

“‘Cobb salad’, ‘Caesar salad’, ‘House salad'”…I used to be funny about them. If I didn’t have all the distinct ingredients, flavors, and presentation of the recipe, I would shy away and give up. The produce would remain in the fridge till trash day.

Think Simplicity

If you’re like me and need a list of rules to assemble something seemingly so fanciful—remember, it’s about progress, not perfection! Don’t get hung up on culinary culture when salads were originally put together to feed families, not appear on Iron Chef. This gives us the freedom to make it completely about what we want it to be, rather than aligning it with a Michelin 5-star chef’s notion.

A New Perspective

A while ago, I found out that the word ‘salad’ comes from the Latin salata, meaning ‘salted.’Originally, it referred to vegetables seasoned simply with salt—no elaborate recipe required. At its core, a salad is simple. A few vegetables to your liking, and maybe some salt.

The vegetables don’t even necessarily have to have leafy greens in them. For example, a caprese salad. This rich, savory salad from Italy is made with just tomatoes, mozzarella, and basil, with olive oil, salt, and sometimes balsamic glaze. That’s just 6 ingredients. And “balsamic glaze”? That’s just fancy talk for a heated vinegar with some sweetness added.

How about a nice Greek Salad? It’s tomatoes, cucumbers, onions, feta cheese with olive oil and oregano—delicious and easy. 6 things.

See what I mean? Easy peasy (with maybe some lemon squeezy!)

A Mindful Benefit of Making Salads

Like tending a garden, or building a new habit, salad-making can be a way of practicing mindfulness, a creative ritual—an artistic expression that hones our design skills and celebrates the senses. There could even be an entire theme of almost guilt-free taste exploration here. And what about the enjoyment of the sounds of the crunches of the initial bite, and the savory flavor that makes your mouth water! Maybe these ideas seem too pie-in-the-sky, but consider even the time preparation it takes that will allow you to just do one thing. It’s like a recess, with creation and play.

A Powerhouse of Health

Most of us know that vegetables are packed with vitamins. In general, they have vitamins A, C, K, E, and B-complex, plus minerals, including potassium, magnesium, calcium, iron, and zinc. That’s a treasure trove of body goodness, a pharmacy of high-quality supplements for the maintenance and repair of our bodies. What’s more, many of us could all use the additional fiber they provide. This helps with digestion, keeping things flowing a bit smoother (if you know what I mean).

Opportunity for Community

Ever have a “body double’? It’s when you want to clean your room but are having a hard time. Yet when you have someone sitting with you in the room, you get to folding, sweeping, and organizing. There’s a closeness that occurs when two or more people put their minds and hands together. How about sharing the experience crafting a salad with others, like friends or family? It can turn into closeness; it’s encouraging as it is nourishing.

Give Yourself Permission

Don’t wait for the perfect presentation, recipe, or ingredients. You have the freedom to be completely you with your next salad! Pick a handful of vegetables you enjoy, add some flavors, combine them, and see what happens! It’s something we can get better at over time! Start sloppy, start without proper knives or plates. Just like in life, small, consistent, and incremental changes make the biggest differences.

I can do it, you can do it. Go on—slice, taste, mix, and enjoy! Salad-making is one small, intentional way to care for yourself with joy.

Jeremy Snowden
Wellness Coach Certified Personal Trainer
Beyond Limits Transformation Co

 Send me pictures of your masterpiece!  Tag me on Instagram & Facebook: @30DaysOfDo.