How to Build a Healthy Salad

How to Build a Healthy Salad

Salads are such a great option for make-at-home work-lunch options. It can save you heaps of money too! They are light, tasty, full of nutrients and easy to make. When done well, they’ll provide you with the protein, carbohydrate and fats that your body needs to get through the day. And you’ll be the envy of everyone in the office. If you do a little bit of prep on the weekend, you can throw a few ingredients together super-fast in the morning.

Macronutrients: Carbs, Fats and Protein

When you create a salad, it’s easy to think of creating it with different “building blocks”. Personally, I like to create my meals around the protein source and build the flavours from there. So, mentally, I am pulling the different components from different types of foods so no one component is missed. This way, you ensure your nutritional needs are met and you get a variety of energy sources, tastes, nutrients, textures and colours.

 

PICK ONE FROM EACH GROUP

 

Power it up with Protein:

Adding protein to your salad is a great way to ensure lasting energy for your day.

Boiled Eggs

Can of tuna in spring water

Smoked salmon

Poached, grilled or roast chicken

Cannelloni beans

Lentils

Chickpeas

 

Energize Your Day with Starchy Carbs:

Use these protein-rich carb sources for extra energy in your salad, or if you think you’d like to keep your calories low at lunch time, skip this group.

Quinoa

Brown Rice

Roast Veggies

 

Get Some Greens:

Choose a salad leaf that is darker green in colour. Generally, the more colour, the more nutrients.

Spinach

Kale

Bok Choi

Rocket

Mixed lettuces

 

Brighten Your Day with Colourful Veggies:

Add in as many colours of the rainbow as you can!

Carrot

Beet

Red or yellow capsicum

Mushrooms

Red onion or cabbage

 

Top it with Taste:

Homemade dressing is inexpensive and so, so good. You can also make it lower calorie by controlling the amount of oil you add in. Give it a try.

Stir together:

¼ cup olive oil

1 tbsp lemon juice or balsamic vinegar
1 tsp honey or Dijon mustard and

salt and pepper to taste

 

Cap it with Crunch:

Use a small amount of the following healthier fats sources, but keep amounts to a minimum.

 

Pine nuts

Feta Cheese

Olives

Sunflower Seeds

Pumpkin Seeds

 



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