How To Build A Better Salad

Let Anna show you how to build a better salad that will keep you full, satiated and reaping the health benefits.

Even if your fridge is almost empty, you can make a salad out of almost anything!

First: The Base

Go for greens. Spinach and kale are loaded with nutrients and minerals. However, if you’re using raw kale, be sure to massage it with a little extra virgin olive oil and salad so it isn’t so tough. Other great greens are iceberg lettuce, butter lettuce, rocket, swiss chard, and watercress.

Any leafy greens will do the trick!

Second: Add Protein

The need and use of protein in the body is an exhaustive list; the bottom line is - protein is needed.for.everything! The downfall of some salads is that they lack protein and don’t keep you full for very long. Protein can be both animal and plant-based. Here are some

higher protein options to add:

Animal protein:

1 large egg: 6.6 grams of protein

100g chicken breast: 29.8 grams of protein

70g tinned tuna in oil: 17.1 grams of protein

100g red meat: 22 grams of protein

Plant protein:

100g firm tofu: 12 grams of protein

100g edamame beans: 8.6 grams of protein

½ cup of cooked chickpeas: 8 grams of protein

100g boiled lentils: 10 grams of protein

Third: Oil it up

Adding fats help curb appetite by keeping you fuller for longer and can also help to add flavour to your salads. By adding fats, you’re also helping with the absorption of fat soluble vitamins A, D, E and K. It is important to be mindful of portion sizes when it comes to adding fats as they are higher in calories but with a choice of ‘healthy’ monounsaturated fats, the scientifically proven health benefits of consumption (weight loss, decreased inflammation, improving insulin sensitivity) outweigh the issue of calorie counting.

Try some of the following:

½ an avocado

1 tablespoon chia seeds

1 tablespoon of extra virgin olive oil

Handful of crushed walnuts

Add a little texture: Eat The Rainbow

Add texture, colour, herbs and spices.

The more colours you have on your plate, the more nutrients (they don’t say “Eat The Rainbow” for nothing!)

Think:

Cherry tomatoes

Grated carrot

Yellow Capscium

Brocolli

Red cabbage

Red onion

Parsley, Dill, Spring Onion

Lastly: Oil It Up

Opt out of store bought salad dressings - they are full of salt, sugar, preservatives and stabilisers.

Try this:

1 tbsp extra virgin olive oil

1 tsp apple cider vinegar

½ tsp dijon or wholegrain mustard

Salt + Pepper

Voila, my salad using the method above.

For more guide on macro and micronutrients to support you health and your life stage make an appointment! This is our (sourdough) bread and (grass fed) butter!