How to build a healthy salad

Do you skip lunch? I used to do this frequently or I'd grab a snack and eat on the run. Then by mid-afternoon of course I could eat a horse! I feel so much more energised if I've had a well balanced lunch and find I don't snack in the afternoon.

Salads are a quick and easy option for lunch. The trick is to get the balance right.

A well balanced salad will comprise:
PROTEIN + CARBOHYDRATE + HEALTHY FAT
This will keep you fuller for longer.

How to build a nourishing and satisfying salad...

Make a green base. Use leafy greens, such as spinach, kale, rocket, lettuce, or watercress. These vegetables are high in fibre, calcium, magnesium and potassium. 1-2 cups is ideal.
Add adequate protein. This is where it's common to go wrong. By not including enough protein in your salad you won't feel satisfied. Protein suggestions include 100g cooked chicken or beef; 2 eggs; a small can tuna or salmon; 1/2 cup legumes.
Add vegetables. These should be mainly non-starchy vegetables, such as tomato, capsicum, zucchini, cucumber, cabbage, broccoli, cauliflower. Refer to my Healthy Plate for a breakdown of starchy and non-starchy vegetables.
Add a sprinkle of nuts and/or seeds. This will add extra protein and healthy fats. Plus a delicious crunch!
Don't skip the dressing. Keep it simple with a generous drizzle of extra virgin olive oil and a slash of apple cider vinegar or lemon juice. The olive oil contains anti-inflammatory omega-3s, increases the absorption of nutrients in the vegetables and promotes a feeling of fullness. The vinegar or lemon juice aids digestion.

Eating this way you'll avoid blood sugar drops and sugar cravings.

Salad inspiration....

Below are some healthy salad recipes you can try. Make sure to add protein to power you through the afternoon :)

>> Kale, Orange & Avocado Salad <<
>> Healthy Chicken Tacos <<
>> Thai Beef Salad <<
>> Roast Tomato, Parmesan & Pine Nut Salad<<

So to recap......

I hope this makes your healthy eating easy and most importantly enjoyable. If you have any topics you'd like me to cover or feedback just reply here.

Thank you for sharing my healthy love of food.

Wendy

Nutritionist & Caterer
0403 861 117
[email protected]

Hello I’m Wendy

… a qualified nutritionist and caterer. My 18 years of experience with my catering business has taught me many cooking skills and short cuts that I share to make your time in the kitchen more efficient, productive and most importantly enjoyable.

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