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My Big Salad Recipe

Updated on January 15, 2016
prairieprincess profile image

Sharilee and her husband, Vern, live with two cats. Due to Vern's cat allergies, she has done extensive research on the subject.

Big Salad
Big Salad | Source


  • 1 cup cauliflower, fresh
  • 12 leaves Romaine lettuce
  • 1 cup carrots, fresh
  • 1/2 cup bell pepper
  • 1/2 can tuna, water packed
  • 1/4 cup blueberries, fresh or frozen
  • 2 tbsp ranch dressing

Delicious Salad Recipe

Delicious salad with Romaine lettuce, blueberries and tuna.
Delicious salad with Romaine lettuce, blueberries and tuna. | Source

Big Salad Good For Weight Loss

Are you looking for an easy meal that will help you to be healthy and possibly help you to lose weight? Try my big salad recipe. This is my go-to meal helps me to kickstart weight loss and healthy eating when a few bad choices have led me off the right eating track!

By putting fresh greens into my body, I am signalling to my body that I am starting to "get healthy." Eating live food helps to revive my digestive system and helps me feel less bloated. I also like to eat a smoothie for breakfast, a healthy dinner and two healthy snacks. Following this regime helps to put me into the weight loss zone, where I try to plan my meals, and workout to lose weight.


  1. Wash lettuce and chop into edible pieces. Add to a big bowl.
  2. Wash all other vegetables. Chop into bite-sized pieces and add to lettuce. Toss salad.
  3. In small bowl, break up tuna into small pieces. Add to salad and mix.
  4. Add blueberries. Mix.
  5. Add salad dressing and mix well.

I Used To Hate Salads!

Although I have always known that I should eat salads, I have never liked them that much. Therefore, I was searching for a way to make salads palatable to me, so that I could sustain salad eating for the long term.

After some experimenting, this is the basic template for a big salad that I love. It will definitely fill you up, and you will be surprised at how delicious it is, too. This is a simple salad -- it doesn't look too fancy -- but it is great for getting yourself off of your overeating and back into healthy mode.

One more great benefit of creating this salad recipe has been that I now actually love salads!

Nutrition Facts
Serving size: 1 salad
Calories 353
Calories from Fat108
% Daily Value *
Fat 12 g18%
Carbohydrates 48 g16%
Fiber 11 g44%
Protein 21 g42%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Rate This Recipe!

4 stars from 3 ratings of Big Salad

Further Directions

  • The trick with eating salad to fill you up is to have lots of it. This truly is a big salad that will fill you up, and help to alleviate your cravings.
  • The salad contains 11 g of fibre, which is 44% of the average daily requirement of fibre. This is why the salad fills you up so nicely.
  • Make sure all of your vegetables are fresh, especially the greens.
  • A big salad is very good idea if you are craving something crunchy, because the crunch of all the vegetables will give you that crunch that your mouth is craving.
  • The reason I have included a regular salad dressing in the recipe is that I find that allowing myself high flavour salad dressing gets me eating salads and healthy stuff, and is worth the fat calories. You could also substitute a lower-fat dressing to lower the calories.
  • This recipe has two tablespoons of salad dressing, for a total of 12 g of fat, or 30.5% of the meal, which is still an acceptable amount.
  • The tuna provides 42% of an average daily requirement of protein, which is excellent.


  • Use spinach leaves instead of Romaine. The darker leaves are better for you than the iceberg lettuce.
  • Use another protein instead of tuna. Ideas are brown beans, chopped chicken, shredded cheese, or even sunflowers or almonds. Be aware, however, that changing your protein, will change the nutrition values of the dish.
  • Use any kind of dressing that you prefer, but a creamy dressing goes best with this combination of ingredients. You may wish to swap in a low fat version instead.
  • Use different colours of bell peppers, to add some beautiful colour.
  • You could also add in celery which has a nice crunch.
  • Use raspberries, strawberries or blackberries instead of blueberries.

Salad Poll

Do You Like Salad?

See results


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    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      3 years ago from Canada

      Paula, it sounds like you have good taste! This salad is really good but nowadays, I use a homemade salad dressing with it, too. I just haven't got around to updating this. Thanks so much for the comment. Have a wonderful day!

    • fpherj48 profile image


      3 years ago from Carson City

      Yes, I do like salads and this one sounds great! I'm kind of fussy though. I rarely if ever use a bottled dressing. I enjoy making meal-sized salads with numerous fresh veggies mixed with "Butter & Sweet" lettuce. The only dressing I use is a simple Olive oil & red-cider vinegar mix with a dash of salt, pepper, sugar & heavy garlic powder (once in a while I'll add a pinch of Oregano.)

      Now, of course, I'll have to have a salad today or I'll continue to crave one!! Paula

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      3 years ago from Canada

      @Kyriaki Chatzi, i hope you liked it! I apologize for not responding more quickly. I have been away from Hubpages for a while. Have a wonderful evening!

    • Kyriaki Chatzi profile image

      Kyriaki Chatzi 

      4 years ago

      Straight to the kitchen! Great Hub, thanks for sharing!

    • Kristen Howe profile image

      Kristen Howe 

      5 years ago from Northeast Ohio

      Great recipe. It looks healthy and nutritious too!

    • Efficient Admin profile image

      Michelle Dee 

      5 years ago from Charlotte, NC

      EVOO is Extra Virgin Olive Oil (sorry for the late response).

    • DzyMsLizzy profile image

      Liz Elias 

      5 years ago from Oakley, CA

      Sounds delicious, and infinitely variable. I love a big salad, but as a vegetarian, I'd use beans of some kind in place of tuna or chicken.

      My downfall is the dressing; I love blue cheese, and I tend to rather like 'a bit of salad under my dressing.' LOL Seriously, though, I do like salads, and I don't drown them that badly.

      Voted up, interesting and useful as well as starred.

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      5 years ago from Canada

      @Blackspaniel, this would be an elegant touch, for sure! I hope you enjoy, and I again apologize for not responding to your comment sooner.

    • Blackspaniel1 profile image


      5 years ago

      I might substitute shrimp for the tuna, and maybe add some crab meat on top.

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      5 years ago from Canada

      @Efficient Admin, good for you! Eating salads regularly is such a good one to stay healthy. That dressing sounds really good, but I confess I don't know what EVOO is...Thanks for your comment, and have a good weekend!

      @Thish, that is a really good point. I guess I haven't been monitoring that, but I appreciate the heads up. And pretty sad to hear that even the organic stuff is not really organic. Farmers markets are always good, too, at least in the summer seasons. Thanks so much for the insightful comment. Have an awesome night!

    • Thish profile image


      5 years ago

      I am a salad fan and your big salad was new for me with blueberries. I am a vegetarian and always trying to improvise new salads. The main issue i find is that finding vegetables that are not bathed in chemicals pesticides in large scale. Because when eating raw pesticides matters a lot. I have lost the trust of organic labels sometimes as i hear some organic labels are not really organic.

    • Efficient Admin profile image

      Michelle Dee 

      5 years ago from Charlotte, NC

      I love salads and make them all the time for work. I use two teaspoons of EVOO and red wine vinegar with about 1 tablespoon light ranch dressing and it works well.

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      6 years ago from Canada

      Hi Jackie! I am getting back to you after many months. Thanks so much for the comment and I hope you enjoyed the salad. Take care!

    • Jackie Lynnley profile image

      Jackie Lynnley 

      7 years ago from the beautiful south

      This sounds really great and I love salads.

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      7 years ago from Canada

      Au fait, I think you will like it. That's great, that you are such a salad lover. There is nothing like a salad to make you feel alive and healthy. Have a great night, and thanks so much for the kind words!

    • Au fait profile image

      C E Clark 

      7 years ago from North Texas

      I didn't used to like salads either, when I was much younger. Now I love salads and I put everything in them I can think of. I have never considered blueberries, but since you enjoy them in your salad, I'm now going to have to give them a try. Gave you 5 more stars!

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      7 years ago from Canada

      Tiger, thank you so much for the comment,and the pin! I hope you enjoy it. Take care!

    • Insightful Tiger profile image

      Insightful Tiger 

      7 years ago

      Yummy, looks delicious! I'll pin it for later use :)

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      7 years ago from Canada

      @Theater girl, thank you so much for the comments on both hubs! I hope you enjoy the salad. Have a great day!

      @Lizam1, fruit really adds a punch to a salad. I hope you enjoy it. Take care!

    • Lizam1 profile image


      7 years ago from Scotland

      This looks like a good salad to try. I am learning to like salads and I especially like salads with fruit in them. I will make this one. Thanks. Voted up and pinned.

    • Theater girl profile image


      7 years ago from New Jersey

      Sounds delicious! And I enjoy reading abour your teaching experiences as well, being a teacher myself!

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      7 years ago from Canada

      Toknowinfo, I appreciate your kind comments. Have a wonderful day!

    • toknowinfo profile image


      7 years ago

      Thanks so much for sharing this recipe. I am always looking to make salads interesting and your tips are great.

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      7 years ago from Canada

      Vespa, I appreciate your comment. Try it out on your husband! If he was a non-salad eater like I was, it just might do the trick. Have a wonderful night and good Christmas!

    • vespawoolf profile image

      Vespa Woolf 

      7 years ago from Peru, South America

      This is a great starter salad for those who don't like salads. I like your suggestions of adding different colors of peppers for visual appeal, other protein options and the creamy dressing to fill you up. My husband would definitely love this salad! Thanks so much.

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      7 years ago from Canada

      Jackie, know what you mean. The ice burg lettuce certainly does add crunch and zest. And it's still healthy! Have a great day and thanks for dropping by this hub.

    • Jackie Lynnley profile image

      Jackie Lynnley 

      8 years ago from the beautiful south

      Great recipe and I will add spinach and all kinds of things to salad but whether ice burg lettuce is beneficial or not it really adds a zest and crunch I have to have even though I may add romaine or even cabbage shreds. Seems ice burg is being played down but I can't do without it!

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      8 years ago from Canada

      DDE, this type of eating really does make your body feel better and healthier. Thanks so much for the comment!

    • DDE profile image

      Devika Primić 

      8 years ago from Dubrovnik, Croatia

      Wow!!! This sounds a healthy meal to lose weight and stay healthy thanks!!! Vote Up!!!

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      8 years ago from Canada

      Jamie, I am thrilled that I could offer some encouragement to you. Yes, a small amount of delicious salad dressing can do wonders to some dry produce! It's a hard journey to get back but we can rejoice in any positive choices that we make for ourselves, even if it's not every time. Have a wonderful week!

    • Jamie Brock profile image

      Jamie Brock 

      8 years ago from Texas

      This salad sounds awesome and I love how you go ahead and use regular dressing but just 2 TBSP.... I think the small amount of dressing totally makes it worth it and something that I learned way back when I was trying to eat right was that 2 TBSP was plenty too and lends a lot of flavor to the salad. I would always count it as one of my fat servings for the day and it was totally worth it. This hub motivates me to want to start eating healthy again, Lord knows I need to. Thank you :) Voting up and useful!

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      8 years ago from Canada

      @MM, that's great! I think you will really like this salad, then. Have a wonderful day.

      @Wesley, that's awesome! That is such a good strategy for losing weight and that is what I want to start again, too. Happy losing!

    • Wesley Meacham profile image

      Wesley Meacham 

      8 years ago from Wuhan, China

      Great hub. I've been eating salad for dinner about five nights a week for the past four weeks. It seems to be working well for me. I've dropped about 3 or 4kg and other people are starting to notice. I find that eating normally twice a week keeps me from feeling like I'm depriving myself of anything. Also changing the mix of salad ingredients and switching up different dressings helps as well. I like your recipe and will probably use it soon.

      Voting up and useful. Will share and have already pinned.

    • Movie Master profile image

      Movie Master 

      8 years ago from United Kingdom

      Romaine lettuce is my favourite and I like tuna, I'm sure I'll enjoy this salad, especially with blueberries!

      Many thanks and voting up!

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      8 years ago from Canada

      @Angela, thank you so much! And you are so right -- you don't have to be trying to lose weight in order to enjoy this salad. It is delicious!

      @Kashmir, that's great that you love salads! You seem like such a healthy kind of guy. Have an excellent day.

      @Virginia, that's great that you are into the salad thing, too. It really does do a body good to be eating this fresh "stuff." Thanks for the comment!

      @Randomcreative, that's funny! I think that Elaine is the first thing that comes up when people look up "big salad!" But I am glad you came by anyway. Have a good day!

    • randomcreative profile image

      Rose Clearfield 

      8 years ago from Milwaukee, Wisconsin

      I always think of Elaine from Seinfeld when I hear "big salad." I love salad so I had to check this out anyway. I never get tired of salad and am always looking for new ideas. Thanks!

    • VirginiaLynne profile image

      Virginia Kearney 

      8 years ago from United States

      As you know, I'm on a weight loss journey too. I also use salads as a meal at least once a day when I'm going well. I love sweet salads, so I often add strawberries, mandarin oranges, or dried fruits. I love fresh spinach too. Great encouraging hub!

    • kashmir56 profile image

      Thomas Silvia 

      8 years ago from Massachusetts

      Hi my friend, Love this hub has much as i love salads ! Well done !

      Vote up and more !!!

    • Angela Blair profile image

      Angela Blair 

      8 years ago from Central Texas

      Sounds like a yummy salad for any purpose -- whether dieting or not -- thanks for sharing and good luck with the healthy eating! Best/Sis

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      8 years ago from Canada

      @Jools, you are so right. Fruit really does add a nice texture to salad. And good for you, for eating salad last night for the first time in years. It's a good feeling when we make a good choice for ourselves. Here's to losing weight and gaining health ... cheers!

      @Healthy, I am with you on the spinach leaves. They are so delicious. Good for you, for choosing organic vegetables. I think that is something I should do more often, to guard against the harmful chemicals they spray on so much of the produce these days.

      I am glad that this hub was good for motivation to make salad. Have a great day!

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      8 years ago from Canada

      @Heather, thanks so much for the comment! Have an excellent day.

      @Carol, I hear you! I think that's why I avoided salads for such a long time -- they do take a lot of time to eat, and to make. But the thing I like is that after eating this salad, I feel like I've eaten a big meal. Have a good day and thanks so much for taking the time to comment.

    • profile image


      8 years ago

      Great hub motivating people to eat salad. I use spinach leaves and try to use organic vegetables if possible. I was in NYC yesterday and went to my favorite salad place and had a huge salad. I did feel full for a while. I have to admit it's so much easier to eat salad when someone else makes it but thanks for the motivation to start making my own. Voted up and shared!

    • Jools99 profile image

      Jools Hogg 

      8 years ago from North-East UK

      Prairieprincess, this is a good hub. I am trying to lose weight at the moment and I had salad for dinner last night (first time for years). I like this salad because I like fruit in a salad, I think it adds some interest and different texture.

    • carol7777 profile image

      carol stanley 

      8 years ago from Arizona

      One of the big things to losing weight is keeping busy eating. Salads take a long time to eat and sometimes I just get tired and want no more food. Kind of just kidding there. This is a great salad and not only for losing weight but good health.

    • profile image


      8 years ago

      Great ideas for one of my favorites!

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      8 years ago from Canada

      Bill, that's hilarious! You sound like my husband. I now have him eating vegetables in most of our dishes, but salad? Not a chance! He calls it "rabbit food" and looks disgusted! Thanks for coming by. Have a wonderful night.

    • billybuc profile image

      Bill Holland 

      8 years ago from Olympia, WA

      You and Bev would get along great! She is constantly trying to get me to eat salads, and I am stubbornly finding reasons not to. If they only tasted like something other than grass, maybe I would try them. :)

      Good job on the recipe my friend!

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      8 years ago from Canada

      @Teaches, that's great that you are in the salad mode. It is so, so good for us, and I have now learned to really appreciate salads, too. And yes, adding the fruit is delicious. Have a great night!

      @Anamika, good for you, loving salads. I am sure you must be very healthy! Thanks for the comment and have a good night.

    • Anamika S profile image

      Anamika S Jain 

      8 years ago from Mumbai - Maharashtra, India

      Lovely Hub! I have no problem eating Salads for Breakfast, Lunch and Dinner.

    • teaches12345 profile image

      Dianna Mendez 

      8 years ago

      I love salads and try to eat one every day for lunch or late dinner. Your variations of adding fruit is one I haven't considered. I will have to add this next time for a new flavor. Wonderful post!

    • prairieprincess profile imageAUTHOR

      Sharilee Swaity 

      8 years ago from Canada

      Giblin Girl, thank you so much! Have a great night.

    • GiblinGirl profile image


      8 years ago from New Jersey

      Sounds like a deliciously nutritious meal.


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