Build the Perfect Salad

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