Here’s how you can make a better salad to boost energy and help with weight loss

Salads are what you make them, and if you are eating to boost energy and shed a few pounds, you may want to be more conscious of how you are making that ‘healthy salad”. Most people think to throw some lettuce in a bowl with a few tomatoes, carrots, cucumbers and some type of dressing and you got yourself a healthy salad. Think again my friend. Don’t get me wrong, everything in that salad for the most part is good, but let’s look at it closer.

So, you are making a salad, most people go for just regular iceberg lettuce. Iceberg lettuce has no real nutritional value, just good ruffage.  When picking lettuce the best rule of thumb, the darker the greens the more fiber, flavor and nutrients they will possess.

Now let’s talk about ingredients. If you are eating a salad as your main meal, which is a good idea, because you can incorporate, good protein, lots of fiber, good carbohydrates and good essential fatty acids all on one plate, if we are conscious of what ingredients you are choosing. A salad that will keep you energized and help you drop a few pounds, if eaten daily, with exercise and other healthy accompany meals would look something like this:

Greens:

Choose 2 to 3 greens:

romaine lettuce

arugula

spinach

kale

Mixed green Medley ( easier way to get several leafy green choices)

You can also add:

Cabbage or Radicchio

Fresh herbs:

Choose 1 or 2 herbs:

basil

parsley

mint

dill

Grains ( optional, but loaded with vegan protein and lots of fiber, just use a little, they are high in carbohydrates.)

Choose 1 grain:

Quinoa

Wild Rice

Farro

Bulgar Wheat

food-salad-healthy-lunch.jpgsalad-healthy-diet-spinach.jpg

Protein 

Choose 1 to 2 proteins:

Organic Chicken ( grilled )

Salmon, steamed or grilled, high in protein and essential fatty acids

Chickpeas, vegan protein and fiber

Eggs

Beans, such as lentils

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Vegetables:

LET THESE BE THE MOST IN YOUR SALAD, LOAD UP!

Beets

Carrots

Onions

Cucumbers

Yellow Squash

Bell Peppers

Zucchini

Mushrooms

Celery

Peas

Olives

Broccoli

Brussels Sprouts

Healthy Fats, for crunch  

Nuts and Seeds of all kind that you can consume:

Walnuts, Almonds, Pistachios, Brazil Nuts, Hazelnuts, Peanuts, Sunflower Seeds, Chia Seeds, Pumpkin Seeds, Flax Seeds and Hemp Seeds .

Dressings:

Make your own and the healthiest dressings are one that are not creamy, but more in the vinaigrette family.

Simple and healthy dressings have these 4 key ingredients:

Acid~ Lemon Juice, Balsamic Vinegar, Red Wine Vinegar, Rice Wine Vinegar, Apple Cider Vinegar and White Wine Vinegar.

Oil ~ Olive oil, Walnut Oil, Avocado Oil, and Hazelnut Oil .

Emulsifierr ~ which is the ingredient that helps keep the first two ingredients from separating and keeps your dressing stable ~ Mustard, Greek Yogurt, Ground  Flaxseed, Mashed Avocado and Honey.

Herbs and Flavoring ~ Basil, Parsley, Rosemary, Thyme, Oregano, Dill, Cracked Black Pepper, Red Pepper Flakes, Chives and Honey .

IMG_7953
Warm Beet, Green Apple and Trio Lentil Salad

Balsamic Vinaigrette with Salad Recipes

Warm Beet, Green Apple and Trio Lentil Salad

Creamy Honey Mustard Dressing 

1/4 cup plain Greek yogurt

1 tablespoon Dijon mustard

2 teaspoons honey

1/2 tablespoon lemon juice

water, to thin ( if necessary)

In a blender add all ingredients, blend and enjoy. 🙂

Store in a glass airtight container in the fridge for one to two days, this is a very perishable item. Use it all in a day if possible. 

So now you are educated about how to make an awesome salad that is loaded with everything your body needs. Now go out my loves and make the world a ” Happy Salad Place.” 🙂

Posted by

Hi Guys. A little bit about me: The Jewels first, then the Profession: THE JEWELS: I have been married to the love of her life and kidney transplant donor, Joseph for twenty-five years. We have two sons, Julian Bernard thirty -three years old, Tyler nineteen years old and two beautiful grandchildren Naleyla, nine years old and a six-year grandson, Michael Julian. My life mantra is, " No matter what life brings, live your dreams short or long." HERE'S WHAT I KNOW: I understand what life feels like, when you have no idea if you will see your children grow up or never see the face of your grandkids. I was born with kidney disease and battled for almost 40 years until my husband of now, 25 years donated his kidney to me. Living a balance life, physically, mentally and spiritually was never an option for me to entertain. My life depends on it. I wrote this blog to share my journey and maybe touch the lives of those around me. My husband's generosity and the power of the grace of God has given me a second chance at life. I have been in and out of the hospitals all my life, came out of a coma, had multiple surgeries. I understand the importance of a positive mind. I have lost two babies and my mom, brother and grandmother in just months of each other. I want to share inspiration what inspires me to live and enjoy life each day. I have been a devoted yoga and meditation practitioner and a nutrition wellness coach for over 25 years, this was my road to staying as healthy as possible with failing kidneys and all the complications that come with it. I am grateful to share my life with you, through my food, my yoga and meditation practice, and just good old positivity. I hope my posts will bring joy to your heart, soul and tummy. THE PROFESSION: I am the the CEO of B'Tyli Wellness and Beauty Co. I created this company after I finished my studies in Holistic Nutrition and Medicine from Clayton College of Natural Health. B'Tyli Wellness and Beauty Co. is a holistic wellness company specializing in body, mind and spirit alignment, through yoga, nutrition, meditation and organic skin and body care products. I am the author of three books, a healthy lifestyle cookbook, titled, Set the Table with Love, which was named after my blog page and two inspirational mediation books, titled, Living With The Silver Lining and Whispers of Silence. I am also a Health, Wellness and Beauty Expert and has had the honor to share my culinary perspective o Food Network's second season of All-Star Academy food competition for a two month. I have shared my approach to healthy living and eating in both medias of television and radio. She has been featured on Fox 5, Good Day Atlanta, 11 Alive, Atlanta and Company, Atlanta Journal-Constitution, as well as radio, V103 and 104.7 The Fish and several magazine publications

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