Fruit and vegetables are packed with lots of health-boosting nutrients and fibre that we need. In summer veggies and fruit are plentiful, making it easy for summer days to be salad days. But, salads can become monotonous and you may need a little inspiration to keep them nutritious and interesting.
Here are a few salad ideas to inspire you to build a healthy salad. I’ve provided portion guides to help you keep the kilojoule-content controlled.
Leafy greens: Choose 2 cups or more, for example: rocket, bok choy, cabbage, spinach, endive, lettuce, watercress
Protein: Choose 1/2 cup of a plant protein, for example lentils, peas, tofu, beans (soya, white or kidney or chickpeas). Or choose 60-90 grams of lean animal protein, such as beef, lamb, pork, poultry, tuna, salmon, trout, sardines, prawns. Other options include 1 egg or 30 grams of cheese such as cheddar, gouda, cottage, goat, feta or mozzarella
Veggies and fruits: Choose a total of 2 cups, for example: carrots, beetroot, broccoli, artichoke, squash, butternut, asparagus, cauliflower, cucumber, onions, sugar snap peas, peppers, radishes, apples, apricots, berries, citrus sections, grapes, mango, melon, peaches, pears, pineapple, watermelon
Carbs and whole grains: Choose 1/2 cup of whole grains or healthy carbs, for example: barley, bulgur, couscous, quinoa, pasta, brown rice, wild rice, sweet potato
Herbs and spices: Choose as many as you like of the following: basil, chives, coriander, dill, fennel, lemon grass, mint, origanum, parsley, sorrel, tarragon, thyme, allspice, cinnamon, clove, cardamom, ginger, horseradish, mustard, nutmeg, paprika or pepper (black, cayenne, chili, red or white).
Dressings/Extras: Choose one of the following: salad dressing (2 tablespoons); mayonnaise (1 tablespoon), sour cream (3 tablespoons), oil (1 teaspoon), avocado (1/4 – 1/3), nuts (about 6-8), olives (8-10), dried fruit (2 tablespoons) or salsa (1/4 cup).
Need a salad recipe? Check out these:
Corn and Pepper Salad
White Bean and Tomato Herb Salad
Crispy Greek Prawn Salad
Egg And Bacon Salad
Asian Prawn Salad
Chilled Noodle Salad
Peach Salad with Basil Oil
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