Salads are a staple in any healthy diet, and they’re so customisable. For a truly satisfying salad, don’t just load up on bland basics like lettuce, tomato and cucumber – throw in some extras that’ll not only enhance the taste, but the nutrient count too.
Who’s ready to get creative? We've discovered a secret chia seed addition you're going to love!
Set a personal challenge: how colourful can your salad be? When you’re choosing veggies, go for a rainbow mix with a ton of greens – the darker, the better. Think spinach, kale, green beans, capsicum, zucchini shavings, tomato, red onion, carrots, tomato, mushrooms and celery. If you’ve worked out (or are planning to later on) or have a busy afternoon ahead, add some starchy veggies, such as cooked pumpkin, sweet potato or beetroot to boost your energy levels. We like roasting extra veggies at dinner, so there’s leftovers for lunch.
A balanced salad should include a little good fat. This stabilises blood sugar levels and improves brain function, plus it improves skin health (hello, glow!). Shake up your salad by tossing in a small handful of nuts, such as almonds, walnuts or pecans. Raw nuts are great, as are toasted nuts for an extra hit of flavour. The best bit about putting nuts in your salad? The crunch factor. They’re like croutons, except healthier. Chomp away!
Top tip: Shake up your salad even more with other crunchy treats like apples and sugar snap peas.
Boost your salad with a serve (one tablespoon) of superfoods – after all, they’re ‘super’ for a reason. Flaxseed, goji berries, bee pollen and spirulina are great, but our personal favourite would have to be chia seeds. They’re bursting with fibre, omega-3 and protein, so they’ll fill you up and help your body to release energy slowly throughout the day. The Chia Co’s Salad Booster is a homegrown hero, made with pure, sustainable chia seeds from the Kimberley Region in WA.
Spices are a quick and easy way to enhance flavour, and the health benefits are a sweet bonus. Opt for ground cumin, coriander, paprika or GMB favourite, turmeric – it’s a natural anti-inflammatory that boosts the immune system. It’s also high in antioxidants. If your tastebuds can’t handle the heat, no worries! Go for milder herbs like parsley, basil or oregano.
Ditch creamy, processed dressings and drizzle a healthy, homemade blend on your salad instead. Cold-pressed extra-virgin olive oil is our go-to – with plenty of phytonutrients and antioxidants, the Mediterranean people were definitely onto something when they made it a mainstay of their diet! Other options include cold-pressed flaxseed oil and sesame oil. Remember, you only need a little oil – a couple of teaspoons will do the trick. Once you have your oil sorted, add a dash of vinegar. We like balsamic vinegar and apple cider vinegar; they’re both super cleansing and work to prevent blood sugars from spiking after meals. Finish off your dressing with lemon juice, fresh ginger, Himalayan rock salt, ground pepper and a bit of tahini if you desire. And say bye to boring salads!
How do you like to boost your salad with goodness?