Ultimade Guide to Gluten Free and Dairy Free Salads

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Salads are a great staple for any healthy diet. However, making sure that your salads are gluten free and dairy free can be challenging, especially when it comes to dressings. Here are some steps to take to make sure that you always have plenty of ideas for healthy gluten free and dairy free salads.

1. Prepare ahead. Gather your ingredients and prepare up to 1 week’s worth of salads ahead of time. For some ideas on how to make this work, check out the book Salads In A Jar: 30 Delicious & Healthy Salad Recipes You Can Make with a Mason Jar or Container & Eat on the Go Wherever You Are (Essential Kitchen Series Book 24). There are other similar books as well. While not all the recipes in this book are gluten free and dairy free you can find ideas in that book and the idea behind it is the same. You use mason jars to store the ingredients for your salad.

2. Purchase 1-2 continers of spring mix to use as a base for your gluten free and dairy free salads. I recommend Costco or Sam’s Club as they have them less expensive. However, you can also find similar containers of lettuce at other grocery stores too.

3. Keep an on hand supply of the ingredients that you will use on a regular basis. My favorites include:
Canned olives
Canned tuna fish
Canned chicken
Tomatoes either the regular size you can chop or baby tomatoes that don’t need to be
Red onions or green onions- red onions just happen to be my favorite
Humus- I really like humus and it makes it so that you will use less salad dressing and
save calories and fat.
Sprouts- best in the summer as they are more expensive in the other seasons of the year.
Hemp seeds- create for adding crunch without the calories and fat
Nuts- Almonds, Pecans, Walnuts and Cashews are always great
Carrots- you can shred them and use them in your salad
Peppers- red, green, orange and yellow- some seasons of the year green may be the least expensive.

I usually use between 3-5 ingredients besides the lettuce mix. I don’t use everything on this list.

4. Consider using other ingridents that you have not previously thought about. Sometimes
I like to add things like fresh strawberries or other berries for example.

5. Decide what salad dressings you will use. Most dressings have gluten and or dairy in them. However, you can make your own. 5 delicious and simple gluten free and dairy free salad dressings You can also find some organic ones that are gluten free and dairy free.

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