It’s Just a Salad Thing!

I don’t know about you, but I crave a good salad once a day. I have clients who often approach me asking me how they can change their cravings to want a full bowl of greens and stuff, because they just don’t seem to get the same satisfaction that I often describe to them.

When it’s super hot outside during the summer months, we tend to want lighter, fresh, crisp foods, so I thought to ensure you don’t get bored this summer, I’d give a little one-two-punch to look forward to for your lunch or dinner time meal. Yes! I said a meal – it is so simple to make a salad into a meal, and therefore something you too will crave and look forward to having each day.

Greens are fun! Adding some tomatoes and cucumbers can add a bit to the salad, but we need flavor, and more specifically, we need to ensure the salad includes a good balance of complex carbohydrates, protein and healthy fats. So after you choose your bed of greens (think darker greens like arugula, mixed greens, spinach, kale, collards, or romaine as the best choices), think about what other veggies may add a bit more colour and crunch (carrots, cucumbers, bell peppers, raw zucchini, onions, mushrooms). Now if you eat that bowl you will find yourself starving in 30 minutes or so, not to mention the lack of excitement in the bowl. You may end up craving more of the sweets and treats soon after too because you’re missing integral parts of a meal.

So, check out these tips to keep you satisfied, full and excited about what you’re fuelling your body with!

Pack the protein by adding anything that is quick, easy, or left-over! Canned tuna (look for tuna that comes from clean waters, packed in water or olive oil), chick peas, lentils or other beans, left-over or freshly cooked meat or fish, hard boiled eggs, tofu, or baby cocktail shrimp (give them a good rinse before adding them to your salad).  And for additional protein and a healthy fat, think of a small portion of cheese or nuts (about a ¹/₈ Cup here).

Carbs!! No I don’t mean the donuts or cookies, but rather the complex carbs that will add more flavor, sweetness and overall fullness. I love adding cooked sweet potatoes or beets to my salad. Definitely a go-to if they’re made. Or quinoa, barley or brown rice. Another great idea is to add frozen corn or green peas. It will help keep your salad cold until lunch too, especially if you have to pack a cooler pack if you work on the road. And hey…..I’m sure when it’s time to stop for lunch you may pass by a park bench or two and just take 20 minutes to enjoy your lunch and some fresh air! This will re-charge you for your afternoon. I also like adding fresh fruit to the salad. Whether there are some berries, oranges, or apple pieces, they too are carbs and can bring all of the flavours together. If you want to pack a portion of your favourite crackers, or a slice of whole grain bread, that’s another possibility, so just think outside the box here! Even a pasta salad can totally work! They are great as cold dishes and blend any ingredients together – remember, pasta is the side to a salad, so choose your portion wisely 😉

Whether you choose an olive oil and vinegar dressing, carry a bottle of your favourite dressing to add a small dosage to your salad, choose olive oil and lemon juice or the flavours and juices that come naturally from any of the foods you’ve combined, having a dressing can top off your salad nicely.

Heading to a BBQ (or two, or ten) this summer? Bring the salad, side dish, or your own creation! Check out my Instagram account for some quick, simple and delicious recipes I’ll share all summer long! Possibilities are endless (not to mention quick, tasty and sure to be a hit at the BBQ)! Think the BBQ has one too many salads already? I bet not!  Be creative and bring a bowl of colour, goodness and the rainbow!

Happy Summer!