Not Eating Enough Salad? Here Are 3 Make-Ahead Delicious Recipes You Can Refrigerate For Up To One Week!

Vivian Goldschmidt, MA Nutrition

Evidence-Based
4 min Read
eat more salad

Have you ever wanted a salad, but didn’t want to go to the trouble to make one? I know I have!

To avoid missing the opportunity to eat an alkalizing dish with all kinds of bone-building nutrients, I’ve found that one of the best tricks is to keep my refrigerator stocked with pre-made salads. That way, I can have a salad every day without worrying about prep time.

With summer upon us here in the Northern Hemisphere, these salads provide a crisp, cool picnic food that’s easy to pack up and take along.

And don’t think that a daily salad means just a bowlful of lettuce. Salads can be delicious, colorful, and varied as well as providing a wide range of nutrients for your bones.

So let’s take a look at these scrumptious, make-ahead salads!

Salad Basics

Romaine lettuce forms the base for two of these salads, and for good reason. Romaine is a Foundation Food on the Osteoporosis Reversal Program, and it provides the Foundation Supplements silicon and Vitamin K. Romaine lettuce contributes crunchy texture to salads, and retains its crunch well after preparation. Just make sure you’ve washed and thoroughly dried the leaves before you assemble the salad, and do not add salad dressing until you’re ready to eat it. And try as much as possible to get the organic kind.

The following recipes are pH-balanced, and you can make a meal out of them by adding protein, such as chicken, turkey, lean beef, or fish. Just make sure you balance the acidifying protein by adding more of the alkalizing ingredients.

And finally, a word on salad dressings. Rather than acidifying your salad with conventional bottled dressing that may have ingredients like high fructose corn syrup and preservatives, try mixing up your own alkalizing dressings. You can find quick and nutritious recipes for bone-smart dressings in Bone Appétit, the Save Our Bones cookbook.

Let’s get started with a colorful salad recipe that’s full of interesting textures and flavors.

Quinoa-Green Bean Salad

This creative recipe blends a variety of flavors with a delicious crunch.

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4 Servings
pH-Balanced

Ingredients:

  • 2 cups quinoa, cooked
  • 2 cups green beans, trimmed, cooked, and cut to desired size
  • 2 cups romaine lettuce, chopped
  • 1/4 cup fresh peppermint, chopped (you can substitute approximately 1 tablespoon dried peppermint)
  • 1/2 cup dried cranberries
  • 1/4 cup sesame seeds, toasted or raw
  • 1/4 cup slivered almonds, toasted or raw

Directions:

Mix all ingredients in a large bowl and refrigerate in a covered container or single-serve containers.

Cucumber-Date Salad

Sweet dates, crunchy pecans, and crisp cucumber combine in this lettuce-free salad.

4 Servings
pH-Balanced



Ingredients:

  • 2 cucumbers, chopped
  • 1/4 cup parsley, chopped
  • 6 dates, pitted and cut in slivers
  • 1/3 cup pecans, coarsely chopped
  • 2 tablespoons chives, minced

Directions:
Mix all ingredients in a large bowl and refrigerate in a covered container or single-serve containers.

South Of The Border Delight

This flavorful salad will delight salsa-lovers.

4 Servings
pH-balanced

Ingredients:

Directions:

Mix all ingredients in a large bowl and refrigerate in a covered container, or in individual containers.

A Little Planning Makes Bone-Smart Eating Easy

Now you have delicious, bone-nourishing salads that you can grab and take on a picnic, to work, or while you’re busy at home. Simply top with your favorite dressing – which you can also make ahead and store in a container to take along with you – and your salad is complete.

If you like tips and ideas like these for bone-smart meal planning, then you’ll really appreciate the 30 Day Meal Planner, if you didn’t get it yet. It’s included with the Bone Appétit recipe book as a free bonus, and gives you a month’s worth of daily meals and snacks, all clearly labeled as pH-balanced, acidifying, or alkalizing.

Your Bone Healthy Meal Confusion Ends Today!

30 day meal planner

With Bone Appétit you'll get a 30 days menu of pH-balanced breakfast, lunch and dinners plus two daily snacks.

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You may choose not to follow the 30 Day Meal Planner precisely, which is just fine; it is very flexible and allows plenty of room for your own recipes and ideas, or you can get ideas from the over 200 recipes in Bone Appétit to create your own bone-smart menu.

You’ll find that with Bone Appétit by your side, eating to build your bones is a lot easier than you thought!

Please share your comments and meal planning ideas with our community by posting a comment below.

Till next time,

vivian sig

Delicious, Bone-Healthy Meals Made Simple

Support your bones with 200+ easy, flavorful recipes designed to naturally boost bone strength—without spending hours in the kitchen. Bone Appétit takes the guesswork out of eating for bone health, so you can enjoy every meal with confidence.

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