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Build the Perfect Salad

September 25, 2017

 

Salads are a fantastic way to help you reach your 7-9 servings of vegetables per day and they can be delicious and filling when done right. The key is to make sure that you include a balance of slow releasing carbs, lean protein and healthy fats. Choose a rainbow of colours which will give you a wide range of different nutrients. Salads are a great option to pack for lunch the next day as well just don't put the dressing on until ready to eat so the salad doesn't get soggy.

 

Pick a Base (2-3 large handfuls)

spinach/lettuce/kale

 

Pick a Carbohydrate

1/4 c chickpeas or beans/1/2 boiled or diced and roasted sweet potato or squash/1/4 c cooked quinoa

 

Pick 2 Vegetables

1/2 bell pepper/broccoli or cauliflower/handful sugar snap peas or green beans/2 in cucumber/handful cherry tomatoes/2 sticks celery/3 mushrooms/1/2 avocado

 

Pick a Lean Protein 

Palm sized portion of chicken, turkey or wild salmon

 

Choose Your Dressing:

Mediterranean: 1tbsp extra virgin olive oil, 1 tbsp balsamic vinegar, 1 tsp parsley, sea salt and black pepper to taste

 

Asian:1 tbsp sesame oil, 1 tsp tamari, 1 tsp sesame seeds, finely chopped spring onion

 

Middle Eastern: 1 tbsp extra virgin olive oil, 1 tbsp tahini, squeeze of fresh lemon, sea salt and black pepper to taste

 

 

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