fbpx Zero-Waste Salad | Recipe from our Dietitian Nutritionist | TeamNutrition


Zero-Waste Salad

Use this salad maker to quickly assemble a meal with items already in your kitchen. Tip: make sure you keep the items you like best on this list available at all times, especially those that are not perishable! This will help you out when you don't feel like cooking something complicated!


10-15 minutes


0 minutes


10 minutes


1 portion


Your choice ;)


1. Start with a vegetable base (aim for 2-3 cups):

  • At the beginning of the week, focus on fast perishable vegetables such as spinach, tomatoes, cucumbers, peppers, etc.
  • Towards the end of the week, fall back on vegetables that can be kept for a long time, such as carrots, red cabbage, home-made sprouts, broccoli, radishes, canned artichoke/heart of palm, kale, etc. For kale, simply add 5ml oil, 10ml lemon juice, a little salt and massage with your hands until it becomes soft and dark (about 1 minute).

2. Add a starch source (1/2 to 1 cup depending on your needs):

  • A grain cooked earlier in the week or purchased pre-cooked from the grocery store in a single serving (brown rice, quinoa, wild rice, barley, spelt)
  • Whole wheat couscous
  • Frozen corn
  • Whole grain cracker as a side dish for salad

3. Add a protein source:

  • Canned tuna (75g)
  • Frozen Matane shrimp (75g)
  • Cooked protein source earlier in the week: chicken, fish, tofu, etc (75g cooked)
  • Hard cooked egg (2)
  • Light cheese <20% MF (50g)
  • Gusta sausage (1 sausage)
  • Soyganic smoked tofu (150g)
  • Frozen Edamame (1 cup)
  • Canned legumes (1 cup)

4. Optional, element that adds flavor:

  • Kalamata olives
  • Red onion, French shallot, green onion
  • Nuts or seeds: sesame seeds, peanuts, walnuts, pumpkin seeds, etc.
  • Fine herbs

5. Low-fat dressing:


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