It’s officially salad season and we want you to know that salads don’t have to be boring or bland. Our Nutritionist Caitlin ‘ciabatta’ talks through 5 elements to create a delicious Fresh Start salad that’s perfect for lunch, dinner or your next barbeque!
1. Non-starchy Veggies
Many people are not getting the recommended servings of vegetables each day and salads are a great way to boost your intake. Plus, they’re a good source of many vitamins and minerals, as well as fibre which helps us feel full! Some of our favourites include leafy greens, roasted veggies like eggplant and carrots, cucumber and cherry tomatoes.
2. Wholegrain Carbohydrates
Packed with fibre, whole grain carbohydrates take longer for your body to digest than refined grains. This means they provide us with sustained energy to help you feel energised throughout the day. Try adding wholegrains that have the natural fibre structure intact to your next salad such as quinoa, brown rice or bulgur wheat.
3. Protein-rich Foods
We all know protein helps with growth and repair but including protein-rich foods in your salads will also help you feel satisfied. We love legumes like chickpeas or lentils for a source of plant-based protein or chicken breast for a lean meat option. You could even use canned salmon or tuna for something quick and convenient.
4. Texture
Adding some texture helps to keep things interesting! We love nuts and seeds because they are also a great source of healthy fats, fibre and protein which help to suppress our hunger. Some of our favourites include sunflower seeds, pumpkin seeds, almonds and walnuts.
5. Flavour
Adding your favourite dressing is what ties all your ingredients together and makes the salad delicious and enjoyable, which is the most important part! You could even get creative with a homemade dressing like a herby yoghurt or one of our healthier Asian-style dressings.
As you can see there are many ways to build a nourishing and delicious salad that ticks all the boxes from taste through to nutrition. Head to the Fresh Start website to check out our range of delicious recipes.
