How to Build a Salad

You've always been told you should "Eat your veggies!". As you know, salads are one of the best ways to get a hefty dose of veggies and are relatively easy to make and find at almost any restaurant. BUT (and that's a big "but"), knowing what to add in/ask for in your salad will determine whether your salad is a satisfying, healthy meal or a blood sugar fat bomb. To make sure the latter doesn't happen, I've broken it down for you below.


  • Spinach
  • Kale
  • Arugula
  • Romaine
  • Gem lettuce
  • Butter lettuce
  • Radicchio

Any of the above leafy greens (alone or combinations) are full of nutrients and fiber, creating a solid base for your salad (No iceberg lettuce 'round these parts please).


  • Eggs
  • Organic chicken
  • Wild caught Salmon
  • Canned Tuna/Sardines
  • Chickpeas/Other legumes (for vegans)

Choosing a quality protein source for your salad is the difference between leaving you full and satisfied for hours or frantically giving in to the 3pm office cookie temptation. 


  • Roasted vegetables (sweet potato, broccoli, cauliflower, etc.)
  • Raw vegetables (any vegetables of choice)

Take your pick with these. Add in raw veggies, cooked veggies, or both..Whatever floats your boat. I personally love the combination of textures from cooked and raw veggies in my salads.


  • Avocado
  • Organic cheese
  • Crushed nuts/Seeds

We need some goood toppings for our salads to make them extra delicious and even more filling. Don't skimp out on these! Just choose the right ones to make sure you're making the most of your meal. 

Top your salad with some avocado, a sprinkle of full fat high quality cheese or some nuts and seeds. Think of these as sprinkles on your sundae rather than the ice cream itself.


  • Olive oil/sesame oil/avocado oil/algae oil
  • Lemon juice/lime juice/apple cider vinegar/balsamic vinegar/etc.
  • Spices and other add ins

Every salad needs a good dressing for taste and for healthy fats (which we need. Don't be afraid of these!). Use olive oil/sesame oil/avocado oil/algae oil and start from there. Once you have a healthy oil, add some  kind of acid like lemon juice/lime juice/apple cider vinegar/balsamic vinegar/etc. Then, start doctoring! Some recommended add ins are sea salt, mustard, spices like turmeric and cumin, tamari, coconut aminos, honey or maple, and any other natural flavor enhancers that sound good to you. Never buy a jarred dressing again! Just use this formula and you'll never look back.

I hope this post helps nix some of the questions you may have about what should go in your salads to ensure they're healthy and delish. Let me know how it goes! : )

Molly Cutler
Morning Matcha

Matcha is a highly concentrated powder made from ground whole green tea leaves. It is full of catechins, making it an antioxidant rich superfood bursting with anti-caricinogenic properties. With a deep, yet mellow taste and some caffeine, it provides a calming boost that heightens alertness, but doesn't give you jitters. You can use matcha to make teas, smoothies, and even baked goods. This here is my easy morning matcha tea drink which is quick, easy and worth making!

  • 1.25 cups almost boiling water
  • 1 teaspoon high grade matcha powder
  • 1 teaspoon coconut butter (optional)
  • 1/4 cup coconut milk, heated

Blend all ingredients together for 1-2 min and sip immediately. Serve hot or cold over ice.

Molly Cutler
The MC Smoothie

As Americans, we grow up believing that breakfast isn't breakfast unless it's sweet or bread-y. As a result, eating vegetables in the morning is a foreign thought for many. But let me tell you..Breakfast is one of the BEST times to eat veggies. They're blood stabilizing, filling and refreshing when our body desperately needs hydration from the night's sleep. I find that a low sugar, veggie filled (and yes, still very tasty) smoothie is an awesome way to get a veggie boost and feel full and satisfied for hours. This here is my signature smoothie:

  • 2 cups almond milk
  • 1/2 cup frozen cauliflower florets
  • large handful spinach
  • 1/3 banana
  • 1 tablespoon natural peanut butter (or nut butter of choice)
  • 1 tablespoon chia seeds
  • 1 serving organic vegan vanilla protein powder
  • 1/2 teaspoon cinnamon

Blend on high until fully smooth. 

Cloudy Morning Smoothie

Behold, the cloudy morning smoothie: a drink light enough to lift you out of your morning fog, but grounding enough to keep you satisfied. With the healthy fats, clean protein and fiber you need to keep you feeling full and energized for a few hours, this smoothie is a go to. 

Serves 1

  • 1 1/2 cups almond milk
  • 1/2 cup filtered water
  • 3/4 cup frozen cauliflower florets
  • 1/4 cup organic blueberries
  • 1 serving organic vegan vanilla protein powder
  • 1 tablespoon cashew butter (or nut butter of choice)
  • 1 tablespoon flax meal
  • 1 tablespoon acai powder

Blend on high for 2 minutes until smooth. Top with your favorite granola and sip away.

Molly Cutler
Chilled Golden Milk

Golden milk lattes are all the rage these days. I like to mix it up with this chilled version. It's perfect on a hot day, yet still warming enough for a cold spring day. 

Serves 1

  • 1 cup unsweetened almond milk
  • 1/2 cup filtered water
  • 1 medjool date, pitted
  • 1 teaspoon turmeric powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground cardamom
  • 1/2 tablespoon MCT or coconut oil
  • 4 ice cubes
  • Pinch sea salt

Add ingredients to a blender and blend until frothy!

Yogurt Protein Bowl

Serves 1

  • 3/4 cup low fat or full fat unsweetened plain yogurt (cow/goat/sheep/coconut)
  • 1 serving vanilla protein powder
  • 1 tablespoon chia seeds
  • 2 tablespoons whole oats
  • 2-3 tablespoons nut or seed milk (almond, cashew, flax, oat)
  • 1/2 cup berries
  • granola to top (optional)
  • 1 tablespoon almond or peanut butter for drizzling (optional)

Combine yogurt, chia seeds, protein powder, oats and nut milk and mix well. Add more milk if it seems dry. Top with berries, granola and nut butter (if using).

Molly Cutler
Peanut Butter & Kale Smoothie

This protein, fat, and fiber filled, low sugar smoothie will keep you energized and full clear through the morning.

Serves 1

  • 1 1/2 cups almond milk
  • 1 serving organic vegan vanilla protein powder
  • 1 large handful kale
  • 2 tablespoons natural peanut butter
  • 1 tablespoon chia seeds
  • 1/2 tablespoon flax meal
  • 1/2 frozen banana
  • 1 teaspoon maca powder (optional)
  • 1/2 teaspoon cinnamon

Add almond milk to blender and add remaining ingredients, adding the greens on top. Blend until smooth.

Molly Cutler
Kitchen Sink Scramble

There are so many great ways to use up roasted veggies from your weekly meal prep. Throwing them into a stir fry, blending them up into a soup or tossing them into a scramble are a few ways I utilize them on the reg. Here, we have a roasted purple cabbage and broccoli scramble, but you can use whatever veggies you have on hand!

  • 2 organic eggs
  • 1 cup of any type of roasted or cooked vegetables
  • large handful leafy greens (optional)
  • 1 tablespoon ghee/coconut oil/avocado oil/grass-fed butter
  • hot sauce (optional) 


  • Turn flame to medium and heat fat in pan. Add vegetables and greens if using. Heat through 1-2 min. 
  • In a bowl, scramble two eggs with a fork. Reduce heat to low and add eggs to pan.
  • Cook slowly, incorporating all ingredients together.
  • When ready, plate and top with hot sauce.
Molly Cutler