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