Eating the right sorts of Salad can be a healthy and satisfying way to get healthy and watch your waistline. Research shows that people who eat a large salad before lunch or dinner consume 12% fewer calories then when they don’t have a salad before hand. The fiber in the salad will fill you up and the acid in vinegar (acetic acid) helps suppress the appetite and slows the speed at which our stomachs empty. This means that you eat less during a meal and feel full for longer after it, so you are less likely to snack in between. Make sure that veggies make the core of your healthy salad as well as plenty of leafy greens, after that all you need to do is add your accompaniments such as seeds and fresh or oven roasted nuts or fish to give your body minerals, essential fatty acids and protein. The more colorful your salad combinations the more phytonutrients you’ll get.
The Okinawa people of Japan follow a principle called “hara hachi bu” which translates eat until you are only 80% full. They live longer than any people in any other nation as well as being ultra lean and more youthful as they age. Okinawans exercise almost every day and eat mostly plants based food – They eat way more salads and vegetables than most people (up to 13 serves a day) as well as tofu, fish and other legumes. Start making the salad as the main part of your meal and not just as a side dish. You’ll feel healthier and your body will thank you for it.
2 large handfuls mixed salad greens
1 grated raw beetroot
1 grated raw carrot
1 red apple, chopped
1 tablespoon pumpkin seeds
1 tablespoon sunflower seeds
2 tablespoons goji berries
Aged Balsamic Dressing to serve
Place the mixed salad greens into serving bowls. Top with beetroot and carrot followed by some red apple, pumpkin seed, sunflower seed and goji berries. Lightly lift the salad leaves with your finger tips to distribute some of the ingredients through some the salad. Add half a peeled avocado on each salad. Serve with balsamic Dressing and enjoy.
Protein : 7.7 g
Carbs: 10 g
Fat: 27 g
1340 kj / 320 calories