By Nutritionist and GoodnessMe Box Health Editor, Melissa Fine.
Forget the mayo, croutons and bottled salad dressings. There are so many other ways to make your salad more exciting, and without compromising on nutrition.
Because we eat with our eyes. Plus, the more colour, the more flavour, texture and nutrients. I try to include at least five different veggies in my salad for lunch. Some of my favourites: Grated carrot, cherry tomatoes, rocket, baby spinach and chopped cucumber. I’m also a fan of roast veg like pumpkin, parsnip, eggplant and capsicum, especially in the colder months for a heartier salad.
In my diet days, I was a low-fat, poppy seed mayo dressing kinda girl. Loaded with vegetable oil and sugar, this kind of defeated the purpose of a healthy salad. Now I prefer to make my own salad dressings, and unlike the bottled stuff, a little goes a long way because it’s full of healthy fats, which means flavour! Some of my make-in-a-minute combos:
Eating the same tuna salad day in, day out? Apart from this being boring, tuna is also high in mercury, so it’s a good idea to alternate it with other omega-3 rich fish, like canned salmon and sardines, both of which give you a good dose of calcium from their edible bones.
Some other good protein options:
I find that when I don’t add some fibre-rich carbohydrate to my salad, I’ll feel like something sweet after. Just half a cup of brown rice/quinoa, a handful of chickpeas or some leftover, low GI roast sweet potato will give you more sustenance - so you’re more satisfied and less likely to go for dessert.
Make your salad more inviting by garnishing it with something pretty and tasty. A sprinkle of sesame or sunflower seeds, dulse (seaweed) flakes or dukkah are some of my favourites – they add a nice depth of flavour too.
Fine Fettle Flecks are also awesome – half vegetables/half seeds and nuts, these dehydrated and marinated trail mixes make every salad awesome. Head to finefettle.com.au to try them for yourself