Go Big or Go Home: Transform Your Health with Epic Salads

The Benefits of a Big Salad: Nutrient-Dense Meals for Health

When it comes to eating healthy, there’s one simple, delicious, and nutrient-packed option that often gets overlooked: the big salad. A big salad isn’t just a side dish; it’s a complete meal that can provide a wide array of essential nutrients, keep you full, and support your overall health and wellness. In this blog post, we’ll dive into the benefits of incorporating big salads into your diet, share some delicious recipes, and recommend a few products from On Target Living to boost your salad game.

Why Choose a Big Salad?

1. Nutrient Density: Big salads are a fantastic way to pack in a variety of vegetables, fruits, proteins, and healthy fats. Each ingredient adds its own unique set of vitamins, minerals, and antioxidants, creating a meal that’s more nutrient-dense than most traditional meals.

2. Hydration: Many vegetables, such as cucumbers and lettuce, have high water content, which helps keep you hydrated. Hydration is crucial for maintaining energy levels, cognitive function, and overall bodily functions.

3. Fiber: Vegetables and fruits are high in fiber, which aids digestion, helps maintain a healthy weight, and can lower the risk of developing chronic diseases like diabetes and heart disease.

4. Variety and Versatility: The possibilities are endless when it comes to creating a big salad. You can mix and match ingredients based on what you have on hand or what’s in season, keeping your meals exciting and diverse.

Building Your Big Salad

To get the most out of your big salad, aim to include a variety of components from different food groups. Here’s a basic guide to building a nutrient-dense big salad:

1. Base: Start with a variety of leafy greens like spinach, kale, arugula, or mixed greens. Leafy greens are rich in vitamins A, C, and K, and provide a good amount of folate and iron.

2. Veggies: Add colorful vegetables such as tomatoes, bell peppers, cucumbers, carrots, beets, and broccoli. The more colors, the better, as each color represents different phytonutrients.

3. Proteins: Include a source of protein to make your salad a complete meal. Great options are grilled chicken, tofu, hard-boiled eggs, beans, lentils, or quinoa.

4. Healthy Fats: Don’t forget to add some healthy fats. Avocado, nuts, seeds (like chia or hemp seeds), and olive oil-based dressings are excellent choices that add flavor and satiety.

5. Extras: Boost your salad with some superfoods. Hemp seeds and flax seeds are powerful additions that provide additional nutrients and health benefits.

Delicious Big Salad Recipes


Mediterranean Power Salad


4 cups mixed greens

1 cup cherry tomatoes, halved

1 cucumber, diced

1 red bell pepper, chopped

1/2 red onion, thinly sliced

1/4 cup Kalamata olives

1/4 cup crumbled feta cheese

1 cup cooked quinoa

Grilled chicken breast, sliced


3 tbsp extra virgin olive oil

1 tbsp red wine vinegar

1 tsp Dijon mustard

1 garlic clove, minced

Salt and pepper to taste


1. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, bell pepper, red onion, olives, feta cheese, and quinoa.

2. Top with grilled chicken breast.

3. In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper.

4. Drizzle the dressing over the salad and toss gently to combine.


Superfood Rainbow Salad


4 cups spinach and kale mix

1 carrot, shredded

1 beet, shredded

1/2 cup purple cabbage, thinly sliced

1/4 cup pumpkin seeds

1/4 cup goji berries

1/2 avocado, sliced

1/2 cup chickpeas

Spirulina/chlorella tablets (optional, crushed)


3 tbsp lemon juice

2 tbsp tahini

1 tbsp maple syrup

1 tsp ground turmeric

Salt and pepper to taste


1. In a large bowl, combine spinach, kale, carrot, beet, purple cabbage, pumpkin seeds, goji berries, avocado, and chickpeas.

2. Sprinkle with crushed spirulina/chlorella tablets if using.

3. In a small bowl, whisk together lemon juice, tahini, maple syrup, turmeric, salt, and pepper.

4. Drizzle the dressing over the salad and toss gently to combine.

To elevate your big salad, consider grabbing the Vitality Pack with Hemp, Flax, Chia, and Cacao:

1. Chia Seeds: These super seeds are loaded in omega 3 fats and fiber needed for healthy metabolism and better digestion. They are also helpful for balancing hormones and lowering inflammation. Chia seeds are nutritionally similar to flaxseeds except that you don’t need to grind or keep them refrigerated to consume.

2. Flax Seeds: Flaxseeds are high in omega 3s (ALA), lignans and fiber and contain antiviral, antifungal, antibacterial, and anticancer properties. These super omegas help to lower inflammation, balance hormones, and improve digestion.

3. Hemp Seeds: High in protein and essential fatty acids, hemp seeds add a pleasant crunch and nutritional value to any salad. Sprinkle a tablespoon or two over your greens for a boost of healthy fats and protein .

4. Cacao Nibs: This raw unprocessed form of dark chocolate is extremely high in the calming mineral, magnesium needed for relaxation and better sleep. Magnesium can also help to improve stress, brain health, muscle soreness, inflammation and pain.

Incorporating a big salad into your diet is an easy and delicious way to boost your nutrient intake, stay hydrated, and enjoy a variety of flavors and textures. With endless possibilities for customization, big salads can keep your meals exciting and packed with health benefits. So next time you’re planning a meal, think big, think salad!

By making small changes and adding nutrient-dense foods to your diet, you can experience significant improvements in your health and well-being over time. Start today with these recipes and product recommendations from On Target Living, and enjoy the journey to better health, one big salad at a time!

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