BALANCED SALAD METHOD
➊ START WITH LEAFY GREENS
Baby spinach, Rocket Cabbage, lettuce, Swiss chard, Watercress Kale
➋ ADD COLOUR: FRUIT & VEG
✦ With veg it can be raw, cooked or baked – I love adding a mixture of raw and baked/cooked veg to make things interesting!
✦ With fruit it can be fresh or dried.
Think pomegranate, mango, peach (sometimes even cooked!), orange, apple & pear!
➌ ADD A LOW GI CARB
✦ Sweet potato/potato
✦ Corn (fresh or roasted)
✦ Beans, legumes and lentils(counted as a protein source for vegans/vegetarians)
✦ Quinoa, Freekeh, Teff , wild rice, barley, pearl cous cous, buckwheat, millet, Farro and sorghum
✦ Wholegrain pasta
➍ ADD LEAN PROTEIN
This is a must to keep you feeling full and satisfied
✦ Skinless chicken l
✦ Lean beef/pork/kangaroo/lamb
✦ Eggs (all ways)
✦ Fresh or tinned tuna or salmon
✦ Tofu, Tempeh
➎ ADD CRUNCH: NUTS & SEEDS
Nuts & seeds are a great way to add texture to a salad!
Think walnuts, pepitas, pecans, pine nuts and slivered almonds ⠀
➏ ADD HEALTHY FAT
Avocado, EVOO, Tahini
➐ CHEESE FOR THE SOUL
I personally LOVE adding cheese to a salad; mozzarella, feta, goats cheese, gorgonzola and Halloumi.
➑ DRESS TO IMPRESS
A good dressing in my opinion is fundamental for a tasty salad!
✦ Lemon juice with EVOO and minced garlic
✦ Greek yoghurt, tahini and minced garlic
✦ Lemon juice with red wine vinegar and garlic
✦ Balsamic Glaze/ balsamic glaze with lemon juice
✦ Lemon juice, salt and pepper
➎, ➏, ➐ & ➑ obviously add extra calories to a salad but this doesn’t mean you need to shy away from them! Instead be mindful with how much you are adding! ⠀
What does your favourite balanced salad consist of? Share your ideas below
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