Salads are a synonym of dieting. We often conjure up images of a few lettuce leaves and a grated carrot. But that's not how it's supposed to be. Salads are a great way to pack in vitamins and nutrients into your diet. Learn how to build a salad that will actually satisfy you.
1. Choose your base
Greens may not be the most exciting of foods, but they are one of the healthiest ingredients to use. Greens provide an enormous amount of vitamins and antioxidants and they should be consumed on daily basis. Darker leaves are better than lighter ones (we are looking at you, Iceberg lettuce). Think spinach, kale, arugula, lamb lettuce.
2. Add a mix of fruits and vegetables
The more the better and don’t focus only on raw veg. Roasted, stir-fried, steamed. A variety of colours will provide more nutritional benefits. You can also add fruit, such as strawberries, peaches and apples in the summer or some dried fruit in winter. Yum.
3. Add your protein
Lentils, chickpeas, tofu. Whatever protein you like, it has to be in a salad. This will keep you fuller for longer.
4. Add some fat.
Nuts, avocado. Any healthy fat will do. Thankfully, the anti-fat craze is over. Just don’t overdo it as you don’t need that much per day. 1/4 to 1/2 of avocado or a handful of nuts will do the job.
5. Add your dressing
Here’s where you can experiment further. Switch up a dressing, and you will get a totally new flavor. Vinegar, olive oil, sesame oil, miso, tamari or soy sauce, mustard. Find what works for you!