Salads Take Center Stage

Not long ago, ordering a salad often meant sacrificing satisfaction. It was the “light” option—something you chose if you weren’t that hungry. Today, that narrative has completely changed. Salads are no longer playing a supporting role—they are the main event.

Walk into fast-casual favorites like Just Salad, and you’ll see the shift in real time. Lines of customers—students, professionals, athletes, even local police officers—are building bowls that are anything but boring. These meals are layered, colorful, and designed to truly satisfy.

Salads are Having a Moment

• Fuel, not filler: Built with fiber, protein, and healthy fats that support steady energy.

• Customization counts: Endless combinations meet every lifestyle—plant-based, gluten-free, high-protein, and more.

• Flavor-forward thinking: Bold ingredients and textures make every bite interesting.

• Seasonal appeal: Fresh, local ingredients bring peak flavor and nutrition.

From “Diet Food” to Real Food

For years, salads carried the reputation of being “diet food”—light, unsatisfying, and often skipped in favor of something more substantial. Today’s salads tell a different story.

By adding whole grains like quinoa or farro, quality proteins such as grilled chicken, beans, or salmon, and healthy fats like avocado, nuts, and seeds, salads have become balanced meals that provide staying power. A thoughtfully built bowl can carry you through your afternoon—not leave you searching for a snack an hour later.

More than a healthy choice, salads now reflect a broader shift toward eating with intention—food that tastes good, feels good, and connects us to what’s in season. This June, as gardens across New Jersey come to life, there’s no better time to rethink what a salad can be. Fresh, vibrant, and full of possibility—it’s a main course worth celebrating.

What’s Fresh in New Jersey This June

Eating seasonally makes your salads shine. Look for these local favorites:

• Leafy greens (spinach, arugula, lettuce)

• Strawberries

• Radishes

• Peas

• Scallions

• Fresh herbs

• Early tomatoes

Build a Salad That Satisfies

Think of your salad like a composed meal—not just greens in a bowl. Here’s how to make it balanced and delicious:

1. Start with a Green Base: Arugula, baby spinach, mixed greens, Romaine or kale

2. Add Whole Grains (for lasting energy): Quinoa, farro, brown rice, barley

3. Choose Your Protein: Grilled chicken, salmon or tuna, hard-boiled eggs, chickpeas or lentils, tofu or tempeh

4. Pile on the Veggies: Cucumbers, radishes, roasted sweet potatoes, brussels sprouts, and more, shredded carrots, cherry tomatoes

5. Add Healthy Fats: Avocado, nuts (almonds, walnuts), seeds (pumpkin, sunflower), olive oil–based dressings

6. Finish with Flavor: Fresh herbs (basil, parsley, mint), crumbled cheese (feta, goat cheese), citrus squeeze or vinaigrette, a sprinkle of spice or crunch

The Dressing Dilemma

If there’s one place a salad can go sideways, it’s the dressing—but not for the reasons you might think.

It’s less about avoiding certain ingredients and more about balance.

Vinaigrettes lead the way: Olive oil paired with vinegar or citrus enhances flavor without overpowering fresh ingredients.

Creamy can still work: Dressings made with yogurt, tahini, or even a touch of cheese can add richness—just use them intentionally.

Portion matters: A light drizzle goes a long way. The goal is to complement, not coat.

Let ingredients shine: When your salad is built with fresh, seasonal foods, you naturally need less dressing.

Think of dressing as the finishing touch—like a sauce that brings everything together. A well-dressed salad doesn’t feel like diet food—it feels like a complete, crave-worthy meal.

Stacey Antine is the founder of Ridgewood’s HealthBarn USA and author of Appetite for Life. She is a national expert in family nutrition and has appeared on The Rachael Ray Show, CNN, PBS-TV, and hundreds of broadcast, print, and social channels.