Salads are a simple and nutrient dense meal option and can easily be prepared in a small amount of time. Here is my how-to guide for salads if you’re seeking some healthy inspiration:
NB: serving serve suggestions are for 1 person
BASE (1-2 cups): baby spinach, rocket, cos lettuce, watercress, cabbage, radicchio, kale, endive, butter lettuce, coral lettuce, fancy lettuce…
PROTEIN (1 serve): chicken breast, turkey, lamb fillet, eye fillet steak, firm tofu baked, haloumi cheese, goat/feta/ricotta cheese/mozzarella, boiled eggs, salmon, white fish, trout, prawns, pork fillet, lentils, chickpeas, butter beans, red kidney beans..
CARBS (1/4 -1/2 cup cooked): quinoa, brown rice, basmati rice, wild rice, roasted sweet potato, roasted beetroot, brown rice pasta, spelt pasta, freekeh, spelt, lentils, toasted sourdough bread, crumbled spelt/wholegrain wrap…
FAT (1/2 tbsp.): avocado, raw nuts, pumpkin seeds, sunflower seeds, tahini paste, olives, shaved/flaked coconut, chia seeds, nut butter..
VEGES: carrot, tomato, green beans, beetroot, cucumber, sugar snap peas, green beans, fennel, roasted cauliflower, sautéed leek, red onion, spring onions, roasted eggplant, capsicum, celery, steamed asparagus, broccoli, snowpeas and sprouts…
HERBS: coriander, mint, dill, parsley and basil…
EXTRAS: jalapenos, sliced fruit, capers, sundried tomatoes, crumbled nori/seaweed and goji berries..
Macadamia Tahini Sauce: blend ¼ cup macadamia nuts, 50g rocket leaves, 1 tbsp. tahini + squeeze lemon + water to loosen and season.
Tahini Miso: blend 1 tbsp. miso paste, 1 tbsp. tahini, 1 clove crushed garlic + water to loosen.
Chilli-lime Asian-style: blend 1 tbsp. lime juice, ½ tbsp. honey, 1 tbsp. tamari, ¼ tsp. chilli flakes and ½ tbsp. sesame oil.
Orange Dijon: blend 1 tbsp. Dijon mustard, 1 clove crushed garlic, 1 tbsp. orange juice, 2 tbsp. olive oil, season.
Casey Dick | Passionate Dedicated Natural Nutritionist | Brisbane, Australia, Dietary Nutritionist, Healthy Body and Mind Advocate, Natural Hormone Balance & Healthy Weight Loss, Natural Skin Health, Anorexia, Eating Disorder Recovery, Orthorexia, Thyroid, Non-dieting Approach, Gut Health, Nutritionist specialises in PCOS, Why can’t I lose weight, Weight Loss Resistance