You Don’t Make Friends With (boring) Salads

Summer is well and truly here and salads are just about all the sides you can handle, but how do you make them more appetising??

Salads don't just have to be lettuce, cucumber, carrot and tomato. Here are some helpful hints and tips to make your salads more exciting and boost your nutrient intake!

Feta: is high in protein (especially tryptophan which stimulates serotonin aiding sleep), it contains calcium and a third of the fat of regular cheddar cheese.

Recipe examples: garden salad with feta, Greek salad, chicken and feta salad

Quinoa: has a higher protein profile than ANY of the major grains. It has 9 grams of protein in just one cup! It is rich in fibre, low GI, gluten free, high in vitamin B & contains essential nutrients such as calcium, iron, potassium, magnesium and zinc. 

 

Recipe examples: roast veggie salad, chickpea salad or a simple chicken salad. 

Avocado:  high in protein, essential fatty acids, folate, vitamin E, glutathione and potassium. Promoting heart health, weight loss and eye health is only the beginning of the benefits. 

Recipe examples: Chicken and avocado salad, quinoa and avocado salad, tuna and avocado salad

Brown rice: high in fibre, manganese, and phosphorus. Contains 2.5 x’s the Iron, 6 x the B6, 3 x the B3 and 4 x the B1 of white rice.

Recipe examples: cold fried rice salad, pumpkin and rice salad

Pine nuts: are rich in protein, vitamin A, C, D, magnesium and iron. They also contain pinoleic acid which aid weight loss by promoting satiety. 

 

Recipe examples:  sweet potato and pine nut salad, rocket and pine nut salad, garden salad with pine nuts.

Sunflower Seeds: high in essential fatty acids, B1, B5, vitamin E and folate. Other nutrients include phosphorus, copper, magnesium & selenium.

Recipe examples:  avocado and seed salad, rainbow salad, bean and seed salad

Roast pumpkin: rich a source of dietary fibre, anti-oxidants, minerals (copper, calcium, potassium and phosphorus) & vitamins (particularly vitamin A, C & E as well as B complex).

Recipe examples: roast pumpkin and pine nut salad, roast veggie salad, spinach and pumpkin salad

Roast Capsicum:  high in vitamin C, B6, zinc, antioxidants (especially lycopene) and vitamin A. Capsicums are also known for their metabolism stimulating properties. 

Recipe examples: roast veg salad, garden salad with roast capsicum, roast veg spinach and pine nut salad

Chickpeas: are high in protein, fibre, folic acid and manganese. With 2 x the amount of iron, protein, zinc and magnesium than any grain.

Recipe examples:  bean salad, coriander and chickpea salad, chickpea and avocado salad.

Edemame beans: are rich in protein, antioxidants and phytochemicals. They also contain a high amount of brie, vitamin B’s, C and E.

Recipe examples: Wild rice and edemame beans, avocado and edemanae, bean salad.

Boiled eggs: are very high in protein (6g per egg) and contain contains choline, lutein (essential for eye & skin health) and zeaxanthin as well as containing just about every vitamin and most minerals (except vitamin C)

Recipe examples: egg and chive salad, garden salad with egg, bean and egg salad



If you struggle with planning out your meals and variety contact naednutrition@gmail.com to get your own personalised plan