Ready for a reason to love salads even more? Research shows that a small salad was consumed before their meal not only increased their vegetable intake by 23%, but also reduced their total calorie intake by 11% by the day (1).
Plus, salads are filled with filling fiber and good-for-you-antioxidants and can easily help you meet your macros.
So these are some of the best things about salads. But one of the worst? To see your beautiful crispy vegetables get withered and soggy before you get around and eat them.
We’ve all been there – but it doesn’t have to be that way.
Salads that remain crispy start with smart meal planning. My clients who have successfully met their goals make the meal prepare a regular part of their routine. It includes a few simple salads every week.
Having planned salads and prepared already makes it much easier to eat more vegetables without spending hours in their kitchen every day!
Read on for my dietitian-approved tips that will help prevent salads from becoming soggy all week.
About the experts
Brookell White, MS, RD is a food data curator at MyFitnessPal. She served her bachelor and masters at San Diego State University and completed her dietary internship at Sodexo. Her focus areas include metabolism, bowel health, obesity and weight control.
Elizabeth Shaw, MS, RDN, CPT is a nutritionist, four-gauge cookbook writer and early nutritional pioneer in fertility nutrition. She is the president and owner of the US-based nutrition communication and consulting firm Shaw Simple Swaps.
Why do salads become soggy?
Have you ever opened your lunch and found a sad, foggy salad staring back at you? Here’s why it happens – and how to stop it:
- Too much moisture. Certain saling ingredients – like tender salads, cucumbers and tomatoes – are packed with water. It’s great for hydration and low calorie, but not so great for staying crispy when it’s ready.
- Bad storage habits. Washing your greens is a must, but storing them while still moist is a quick track to withered leaves. Take the time to rinse, dry thoroughly, and store your ingredients properly to keep them fresh all week.
9 tips to keep salads fresh
Tired of foggy salad? Try my Prep tips to help your salads stay crispy, delicious and ready to eat all week.
- Use a salad spinner. Water is the enemy of crunch. A quick spin keeps greens dry and fresh longer. Rinse, spin and clap dry. Even a little remaining water can lead to limp vegetables.
- Store ingredients in separate glass containers (3). Clear containers help you see – and remember – your prepared ingredients. AirTight lid helps prevent destruction.
- Line of paper towels. Pop one into your container to absorb moisture and extend your greens lifetime.
- Inspect before preparing. Start with fresh, crispy products. Throw some wilted to avoid destroying the entire batch.
- Put your ingredients. Add foods such as tomatoes or cucumbers with a high moisture content at the bottom of your container and drier ingredients, such as beans or salad, on top.
- Keep dressing up on the side. Dress your salad just before eating. (Unless it’s green cabbage or grain -based. These heartfelt ingredients take advantage of absorbing the taste.)
- Tearly delicate Greener. Well -to -do vegetables like carrots for your heart’s contents, but tender leaves like butter salad should be torn by hand.
- Do not overpack containers. Give your ingredients a little respiratory room to help them stay crispy.
- Add Crunchy Toppings last. Store croutons, seeds and nuts separately to keep their structure right.
Saling ingredients that remain fresh all week
Choosing the right ingredients is half of the battle when it comes to salads that remain crispy from Monday to Friday.
Dietitians, including MyFitnessPal’s Brookell White, Mrs. Rdn, recommend storing the following for salads that go the distance:
- Cabbage
- Green cabbage
- Toasted root vegetables (like carrots and sweet potatoes)
- Broccoli
- Paprika
- Cherry tomatoes (hidden whole)
- Snap peas
- Cooked grain (like bulgur, couscous or quinoa)
- Chickpeas or lenses
Frequently asked questions (frequently asked questions)
How long can I store a meal-fused salad in the fridge?
Meal-pre-pre-salads will last between 3 to 5 days in the refrigerator depending on the ingredients (4, 5). For bought shop, premade salads, see the best date on the salad.
Can I pre-mix a grain salad?
Yes, you can, but avoid putting foods that lose their structure quickly when they are thrown with a dressing, like Ruccola until you’re ready to eat it. And be sure to save a little extra dressing on reserve as dense grain tends to absorb the dressing during storage.
What is the best way to store salad dressing?
Homemade salad dressings should be stored in an airtight container that is tightly sealed. A masonry jar works well so you can easily reshape the dressing before dripping on top of your salads.
How do I keep salad fresh and crispy after washing?
Run your salad through a salad spinner, then clap it dry with clean paper towels. (No salad spinner? Just shake the water off and clap it dry.) Place the salad between two dry paper towels before sealing closure and storage in a recyclable bag or an airtight container in the production drawer in your refrigerator (4).
The lower line
Salads are an excellent vehicle to add more products to your daily diet. Plus, they can easily be meal done in advance to save your reason.
The key here is to choose your ingredients with care and store your salads properly. Choose sturdy greens (like green cabbage) and cordial whole grains (like bulgur) to prepare a solid salad that will still be crispy and fresh when you are ready to eat. A win-win choice of fuel for everyone!
The post, how to prevent salads from becoming soggy all week, first appeared on the MyFitnessPal blog.