I have recently noticed that an increasing amount of clients are making a healthy change to eating salads. But unfortunately, very few of them actually seem to enjoy the salad they make. They simply just have it because ‘it’s good for me’ or ‘that’s what you have to eat to lose weight.’
As many of my clients (like myself) are food lovers, I find the fact they have one of their 3 meals as a necessity rather than a pleasure, quite a shame. Especially as salads can be very tasty, whilst yes extremely healthy.
So here are a few tips so that your salads consist of more than lettuce leaves, tomatoes and a dry piece of meat.
- Protein; around 120g e.g. fish/chicken/ham/cottage cheese/ chickpeas/ eggs
- Something Starchy; around 1 large handful e.g. brown pasta/ brown rice/ sweet potato (boiled or steamed)
- Vegetables; are the basis of any good salad and it doesn’t have to be just leaves (think outside of the box)
- Fat; A healthy fat should be added to keep you fuller for longer. This may be in the form of oil in the dressing, nuts, seeds or something like avocado.
- Coriander; 1 x handful of fresh coriander chopped up adds an unbelievable taste to any salad
- Cooked Beetroot; (bought in packs in the supermarket) adds a sweet taste
- Grated Carrot; gives a better texture than chopped carrots and adds vitamins
- Seeds & Nuts; 1 handful of seeds or nuts gives more texture and adds good fats
- Grated Apple; Adds extra fibre, vitamins and sweetness
- Smoked Fish e.g. salmon/ mackerel; the strong flavour works well in a salad and adds a source of good fat
- Avocado; add 1/2 an avocado for a source of healthy fat and to keep you fuller for longer
- Balsamic Vinegar: on its own a few tablespoons of this is often enough to flavour a salad.
- Sesame Oil Dressing: mix 1 tablespoon of sesame oil with 2 tablespoons of white wine vinegar for a nutty dressing.
- Garlic Dressing: 3 tablespoons of white wine vinegar, 1 teaspoon of mustard, 60mls of olive oil, 1/2 teaspoon of onion powder, 2 teaspoons of garlic granules, 1 teaspoon of thyme, 1 teaspoon of basil, 1 pinch of salt and 1 pinch of pepper.
- Try keeping your salad in a large jar, to make it look nice.
- Add the dressing when you are about to eat it, so that the vegetables are not all soggy.
- Try tipping your salad on to a plate to eat it as this will make it more appealing than having it out of a plastic box.
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