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:
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
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!)
Parsley, Dill, Spring Onion
Lastly: Oil It Up
Opt out of store bought salad dressings - they are full of salt, sugar, preservatives and stabilisers.
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!