The ultimate FIT guide to creating a filling and nourishing salad bowl
Yes, salad can be a main meal! You just have to know how to do it right. Making a balanced salad that contains plenty of complex fibre, protein and good fats is a fail proof way to an easy, healthy and sustaining meal. Here’s how:
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Fill half your bowl with greens and dark leafy and/or non starchy vegetables (raw, steamed, baked or sautéed in coconut oil). For example:
- Spinach, kale, lettuce, silverbeet, cabbage
- Broccoli, zucchini, cauliflower, Brussels sprouts
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Chose a fist size piece of high quality protein. Example options include:
- Organic eggs
- Organic chicken
- Seafood
- Tempe
- Beans/legumes
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Chose a wholefood carbohydrate (approx. 1-2 cups depending on activity level). Examples:
- Quinoa
- Brown rice
- Millet
- Spouted gluten-free bread
- Baked pumpkin or sweet potato
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Add a healthy fat source, such as:
- 1 tablespoon coconut oil
- ½ avocado
- 1 tablespoon flaxseeds
- 1 tablespoons extra virgin olive oil
- Handful of nuts and seeds
- 1 tablespoon tahini
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Complement your meal with:
- Spices
- Herbs
- Himalayan or sea salt
- Pepper
- Lemon/lime juice
- Fermented foods (raw sauerkraut & pickles)