Make salad great again
A simple method to ensure your salad is full of nourishing ingredients, keeps you full until your next meal, and tastes delish.
Step 1 - The base
Try and go for a wholegrain or pulse base, which is full of fibre, vitamins, minerals and will stop you feeling hungry straight after your salad (we see you garden salad). Mix with some leaves, cauli rice or broccoli rice if you're trying to reduce your carb intake. Add around 100g, cooked, to your salad.
Puy lentils mixed with brown rice
Quinoa mixed with cauli rice
Couscous mixed with pearl barley
Butter beans with brown rice
Step 2 - The protein
We need around 45-55g of protein each day, so now is a good time to add a little into your lunch. Go for lean meat and fish and you can simply grill with some herbs and lemon. You might want to go for half a salmon or chicken fillet as these add around 200kcal per portion. If you're plant based, you could add some tofu, boiled egg, tempeh, chickpeas, lentils or beans (the last three you could turn into a hummus!).
Step 3 - The veg
Now it's time to add your favourite veg. Great creative, the world is your oyster. Roast some courgette, red pepper, onion and carrot with dried herbs and garlic. Pickle some cabbage. Steam some broccoli and beans. Or stir fry from Asian veggies with ginger, garlic and soy sauce. Add a generous amount to your salad.
Step 4 - The leaves
A good filler, you can add all sorts of interesting leaves. Spinach, kale, rainbow chard, rocket...the list goes on. A bit of greenery is good for the soul.
Step 5 - Dressing and toppings
You can really be creative with your dressings. Be careful of anything too oily, as this can add lots of calories. Fat free yoghurt makes a great base for a dressing, and you can add herbs, spices, lemon or garlic to add flavour before drizzling on. If yoghurt isn't your thing, you could make simple pesto with basil, pumpkin seeds, lemon juice, salt, pepper, a little oil and water. It's easy to blitz up or chop and will last for a few days in the fridge.
To add some crunch, why not sprinkle over some pumpkin seeds, pomegranate seeds, flaked almonds or sesame seeds?