A lot of people find that within a few hours, if not, minutes after eating a salad they are left with rumbling tummies wanting more. This is usually because the salad is missing key components that turn it from a measly side salad to something that can stand as a main course.
This blog will give you the tips to creating a perfectly balanced salad that is super nutritious and can keep you feeling satisfied. This does not mean adding a load of unsaturated fats, sodium and fast-release carbs. It is all about choosing the right base ingredients. Here is a step by step guide on how to build such a salad that can become a staple lunch time meal.
- Choose a leafy green base. Be that kale, spinach, rocket, watercress or mixed leaf. They are all in their own right, packed with nutrients and vitamins and have varying flavours and textures.
- Add your rainbow! Choose 4-6 vegetables that vary in colour for a more nutrient-dense meal. Some of my favourites are red onion, avocado, tomatoes, pepper, broccoli and red cabbage.
- Add your protein. This will help your salad feel more dense and is vital in maintaining healthy lean muscle mass. A source of protein can be plant-based such as tofu, tempeh and beans or things like chicken, eggs mackerel or tuna. Whatever you go for, adding a source of protein is also a great way to add flavour and make your salad more exciting.
- Add a carbohydrate. This is where we step in! Carbohydrates are essential in a healthy, balanced diet. It is all about choosing the slow-release complex carbs over the fast-release carbs. Quinoa is a great slow-release carb, full of fibre and the only grain that is a complete plant-protein. This makes it great as a base ingredient for a salad as it keeps you feeling satisfied for longer as well as adding further nutrients and protein to your meal, all in one. Our ready-to-eat quinoa pouches is a great cupboard store item to have on hand so you can easily make a salad in under 10 mins!
- Choose your dressing. This is what ties all these beautiful base ingredients together. A great simple classic is a drizzle of olive oil and balsamic vinegar or a squeeze of lemon. Click here for some dressing inspiration from BBC GoodFood.
- Extras. There are many great topping to be added to a salad such as nuts, seeds and fruit. This is where you can get creative, adding some extra flavour, colour and texture!
Here are some of my favourite salad recipes
Beetroot, orange and feta quinoa salad
