By Katherine Louie
But will they really help you lose weight? We asked a registered dietician.
If you’re scouring the internet for the tastiest salads to get you closer to your weight-loss goals, we’ve got you. Call off the Google search.
Actually, we went straight to the folks at Pinterest to find out what the most-pinned of all the pinned salads were. And since we know that not all popular salad recipes on Pinterest are great for losing weight (we can’t quit you, buffalo chicken salad), we asked Keri Gans, a registered dietitian in New York City, to evaluate the list for us.
READ MORE: Power Lunch: Beetroot and Lentil Salad
From there, she gave us her top three picks for veggie-packed dishes that can help you lose more weight. The best part, none of them include lettuce! Boom.
Add one (or all three) of these salads to your weekly lunch rotation.
1. CUCUMBER, TOMATO, AVOCADO SALAD FROM NATASHASKITCHEN.COM
The cucumber and tomato in this recipe are always great choices when you’re trying to lose weight since they’re low in kilojoules, says Gans. And, fun fact, cucumbers belong to the same plant family as watermelon, so they contain mostly water. These green veggies are also packed with soluble fibre. This kind of fibre absorbs water to form a gel-like substance in your digestive tract, which slows your digestion down. And when your GI tract is running slower, you’ll feel full for longer. Plus, the avocados in this salad can also help you lose weight due to their satiating healthy fat content.
To make this salad into an ideal lunch or dinner (or breakfast, no judgment), Gans suggests adding grilled chicken, shrimp, or beans into the mix for protein. And since this salad is mostly made up of low-calorie ingredients, you could also throw in a half-cup of whole grains, like barley, couscous, or quinoa.
Makes 4 servings
450 grams Roma tomatoes
1 English cucumber
1/2 medium red onion, sliced
2 avocados, diced
2 Tbsp extra virgin olive oil or sunflower oil
Juice of 1 medium lemon (about 2 Tbsp)
1/4 cup (1/2 bunch) cilantro, chopped
1 tsp sea salt or 3/4 tsp table salt
1/8 tsp black pepper
2. ASIAN CUCUMBER SALAD FROM JOYFULHEALTHYEATS.COM
With ingredients like honey, sesame seeds, toasted sesame oil, and red pepper flakes, this salad has tons of flavour. Who says you have to eat boring kale with lemon juice if you want to get in shape? Since it’s got sweet and salty ingredients, it should satisfy all palates—and hopefully keep you from craving something sweet post-lunch. Another bonus: This salad has very little sugar and fat content, which keeps it low in kilojoules.
Pair this super weight-loss friendly salad with broiled salmon and a half-cup serving of barley, says Gans.
Makes 6 to 8 servings
4 cups of very thinly sliced seedless cucumbers
1/4 cup of finely sliced red onion
1/4 cup of finely diced red pepper
1/4 cup of rice wine vinegar
1 tsp of honey
1 tsp of sesame seeds
1/2 tsp toasted sesame oil
1/4 tsp of red pepper flakes
1/2 tsp of sea salt
3. CRUNCH ‘DETOX’ SALAD FROM THEHARVESTKITCHEN.COM
Though we can’t help but hate the word “detox,” this recipe is seriously good for weight loss (and also just seriously good). Thanks to the broccoli, cauliflower, and cabbage, this salad is jam-packed with fibre to keep you full. Plus, the sunflower seeds and almonds contain healthy fat, which keeps you satisfied. Cauliflower and broccoli also contain a wealth of anti-inflammatory nutrients, and since inflammation has been associated with weight loss that could help you get closer to your goals.
Adding more lean protein, such as tofu, eggs, or chicken, will also help keep you are more satiated, says Gans.
Makes 6 servings
2 cups cauliflower
2 cups broccoli
1 cup red cabbage, roughly chopped
1 cup carrots, roughly chopped
1-1/2 cups fresh parsley
2 celery stalks
1/2 cup almonds
1/2 cup sunflower seeds
This article was originally featured on www.womenshealthmag.com