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
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
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 .
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.” 🙂
