If you are trying to 'lighten up' your evening meals
without missing out, a substantial salad is the way to go. Packed with the
right ingredients, it will be surprisingly filling and of course packed with
all the right nutrients.
Start off with a classic salad (think Greek or green)
and add a couple of ingredients you don't normally associate with a salad as a
side, and voila, you have a main.
INGREDIENTS
THAT BULK UP A SALAD
Beans,
lentils and chickpeas : full of fibre, protein,
B vitamins and all low-GI, so will keep you full. Soya beans are the only
complete protein, i.e., provide all 9 essential amino acids needed for a
million processes, including energy production and mood regulation.
Grains such as
pasta, rice, couscous, barley wheat and quinoa: all provide
important carbohydrates and quinoa is wheat and gluten free, low GI and a good
source of iron and calcium.
Eggs: a poached egg is all the rage, but there is always
space for a good 'ol soft-boiled egg. Fried egg does the trick too!
Eggs contain naturally-occuring Vitamin D and their high sulpher is great for
hair and nails.
Cheese: Feta
comes to mind first, but blue cheese goes exceptionally well with cabbage, or
try a slice of goat's cheese with beetroot, shaved Parmesan over iceberg
lettuce, mozzarella - legendary with nectarines or tomatoes and basil pesto or
Cheddar or Gouda sliced into small blocks and tossed in a salad with baby leeks
and red onion.
.
The calcium is essential for healthy bones and teeth
and the other essential minerals, such as zinc, for skin health and to support
the immune system.
.
TIP: You can also
turn any salad into a main meal by wrapping it in tacos or tortillas, adding
cheese and sour cream or mashed avo if you like.
