Why Are Salads Good for Us?
Salads might seem light, but they pack a nutritional punch.
Here are some key benefits:
1. Helps You Meet Your 5-a-Day Salads are an excellent way to include a variety of fruits and vegetables, helping you reach the recommended five portions daily. 2. Boosts Fiber Intake Many people fall short of the recommended 30g of fiber per day. Salads can help increase your fiber intake, promoting better digestion and longer-lasting fullness. 3. Improves Gut Health Salads often include prebiotic foods, which support healthy gut bacteria. Ingredients like onions, garlic, and kale can be particularly beneficial. 4. Provides Protein A balanced salad can include protein sources such as chicken, chickpeas, or eggs, which help with muscle growth and satiety. 5. Offers Healthy Fats Incorporating healthy fats from nuts, seeds, or avocado can support cholesterol levels and overall health.
Tips to Make Salads More Interesting:-
• Use Different Greens: Try spinach or arugula instead of iceberg lettuce.
• Add Colorful Veggies: Include red onions, peppers, carrots, and olives.
• Incorporate Fruits: Add fruits like apples or berries for a sweet twist.
• Vary Protein Sources: Mix up your proteins to keep it exciting.
• Enhance Flavors: Use herbs, spices, or dressings like olive oil and vinegar to elevate taste.
Three Dietitian-Approved Salad Recipes
1. Chicken Salad with Mango, Lime, and Pomegranate
Ingredients:
- 2 chicken breasts
- Handful spinach, chopped
- 1 mango, diced
- Handful pomegranate seeds
- 2 spring onions, chopped
- 1 avocado, sliced
Dressing:
- Zest and juice of 1 lime
- Extra virgin olive oil
- 1 tsp chili flakes
Method:
- Cook chicken until fully cooked and set aside.
- Combine spinach, spring onion, mango, pomegranate, and avocado in a bowl.
- Add cooled chicken and drizzle with dressing.
Tips to Make Salads More Interesting:-
• Use Different Greens: Try spinach or arugula instead of iceberg lettuce.
• Add Colorful Veggies: Include red onions, peppers, carrots, and olives.
• Incorporate Fruits: Add fruits like apples or berries for a sweet twist.
• Vary Protein Sources: Mix up your proteins to keep it exciting.
• Enhance Flavors: Use herbs, spices, or dressings like olive oil and vinegar to elevate taste.Three Dietitian-Approved Salad Recipes
1. Chicken Salad with Mango, Lime, and Pomegranate (Serves 2)
Ingredients:
- 2 chicken breasts
- Handful spinach, chopped
- 1 mango, diced
- Handful pomegranate seeds
- 2 spring onions, chopped
- 1 avocado, sliced
Dressing:
- Zest and juice of 1 lime
- Extra virgin olive oil
- 1 tsp chili flakes
Method:
- Cook chicken until fully cooked and set aside.
- Combine spinach, spring onion, mango, pomegranate, and avocado in a bowl.
- Add cooled chicken and drizzle with dressing.
2. Vegan Sweet Potato Chickpea Salad
Ingredients:
- 2 large sweet potatoes
- 1 can chickpeas, drained
- Handful mixed leaves
- 150g beetroot, chopped
- 2 avocados, diced
- 1 red and 1 yellow bell pepper
- 200g cherry tomatoes, halved
Dressing:
- Balsamic vinegar
- Extra virgin olive oil
- Salt and pepper
Method:
- Roast sweet potatoes and chickpeas seasoned with olive oil and paprika.
- Combine leaves, beetroot, peppers, and tomatoes in a bowl.
- Add roasted ingredients and dress to taste.
Conclusion
Salads are versatile, nutritious, and can be tailored to suit any palate. Incorporate eleganza mini salad cups for a fun serving option! Enjoy exploring different flavors and ingredients in your salads!
