Main Course Salads Challenge!

Take my main course salad challenge!

It’s simple ~ I’m kicking off the start of spring this month by subbing out one dinner a week for a gorgeous main course salad, and I’m asking you to join me. You choose the day, I’ll supply you with all the inspo you’ll need to eat lightly and deliciously. You might just find yourself sticking with this plan month after month.

How is a main course salad different from a regular salad?

I define a main course salad as something that can stand in for a meal, specifically dinner. And that means a main course salad has some sort of protein component. This can be

• meat
• fish
• eggs
• beans
• tofu
• grains

The myth of the complete protein

A longstanding myth claims that some proteins are complete (animal proteins) while others (plant proteins) are not, and that you need to combine different plant proteins together, like grains and beans, for instance, in a meal to equal the quality of animal protein. But here’s the thing, complete and incomplete is not a useful  way of looking at proteins, and it tends to devalue plant based foods over animal based foods at a time when we should be doing the opposite.

What is true: there are essential amino acids that make up all protein that the human body can use, and some foods, like meat and eggs, contain all of them, while other foods, like lentils and whole wheat, contain some but not all of them. Whether you get these amino acids from steak or tofu, these building blocks are the same. If you don’t eat any animal products (vegan) then you need to eat a variety of plant foods, including grains, nuts, seeds and legumes to assure you’re getting all the essential amino acids in your diet. It’s that simple.

What is a myth: that plant proteins are somehow of lesser quality, and aren’t usable by the body unless you combine them in certain combinations together in one meal. In the course of normal eating you will get all of the essential amino acids you need, and therefore all the protein you need, even if you eat a plant based diet, and there is no need to combine certain foods in any given meal.

hummus is the equal of filet mignon when it comes to protein (and in many ways a whole lot better for you.)

*read more about this interesting issue here.

Blistered Corn and Asparagus Salad with Salmon

One of our favorite meals is broiled or grilled salmon over salad. This spring version is company worthy! Most supermarkets sell packs of husked/trimmed ears, and that will stand in just fine until we can enjoy this with high season corn 🙂

Thai Beef Salad

This salad redefines the notion of steak for dinner. A little meat goes a long way so you can splurge on the good stuff. Use your sharpest knife and slice the steak across the grain for super thin, tender slices.

Perfect Nicoise Salad

This classic main course salad is always a winner in my book. Treat yourself to some good oil packed tuna, and don’t forget the capers!

Chinese Chicken Salad

Another personal favorite of mine. I’m always a little bit disappointed in the Chinese chicken salads in restaurants, so I took it upon myself to create the ultimate version. Definitely take the extra minute to make those fried wontons strips, they’re amazing.

Wild Rice Bowl with Watercress and Hazelnuts

~ use black rice, black lentils, or red quinoa if you can’t get your hands on wild rice, but don’t substitute anything for the watercress, it’s to die for.

Chopped Asparagus Salad (with tuna)

With or without the addition of some great canned tuna, this chopped asparagus salad could be a main course because the beans provide great protein.

Crispy Crab Cakes Salad

All kinds of seafood cakes make great main course salads. Homemade is best, but you can usually pick them up readymade in supermarkets. Don’t forget the tartar sauce!

Charcuterie Salad

The ultimate main course salad with all the meats! This is a spectacular centerpiece salad to share with friends.

Salmon Cobb Salad

Salads don’t come any more satisfying than this! Succulent and super healthy salmon stands in for the chicken in this classic main course salad from the 1930s.

Burger Salad Bowl

A family favorite, we ditch the carby bun and plop our burgers (plus all the fixings) on a lush bed of greens. We even include the special sauce!

Shrimp Taco Salad

Dinner doesn’t get any prettier (or more delicious) than this! Of course you can sub in seasoned ground beef, grilled chicken, or black beans for a vegetarian version.

Great Island Curried Chicken Salad Plate

This is a memorable meal we had in Florida that we brought home to our summer dinner rotation. It’s probably the most refreshing meal I’ve ever had. I make it with chicken salad, ham salad, tuna salad, smoked salmon salad…it all works! Try Curried Chickpea Salad for a vegan version.

The Best Falafel

I like to freeze extra falafel whenever I make it so we can have this salad on repeat.

Mediterranean Orzo Salad with Tuna

Canned tuna is one of the best kept secrets for main course salads. It’s always there, at the ready, to transform a plain salad into a meal.

Korean Bulgogi Beef Salad

A unique main course salad that takes its cue from traditional Korean barbecue complete with kimchi and tender marinated beef skewers.

Chopped Chef Salad with Creamy Sweet Onion Dressing

So many great things about this classic main course salad, but the creamy onion dressing takes it over the top!

Mexican Fajita Steak Salad

The best main course salad for grilling season ~ and you can stretch your meat budget with a steak salad like this!

Thai Chicken Salad

This gorgeous Thai main course salad is guaranteed to blow everybody away with its eye-popping colors and fabulous flavors ~ no one has to know you used a rotisserie chicken!