Eating salad doesn’t have to be a chore because of blandness, dryness or greenness!
Don’t Let This Be You 🤦🏿♂️
Salads are normally made by combining both Lettuce or mixed Vegetables with toppings and some dressing.
There are so many different foods that you can add Salad with in your meal consumption’s, of course some are more Di Nutritional than others.
So here are some foods that get the Di Nutritional stamp of approval for you to put on your Salads from now on.
I mean I could eat it dry and be very happy, but I have to admit that no Salad is at its full potential of tastiness without it’s dressing.
I came across a study and it said that people who ate Salads with Oil in the dressing absorbed more nutrients from the Vegetables than those who had unhealthy dressings on theirs.
Oil has our good source of fat so we can make a full fat Salad anytime we want because it’s good for us!
What kind of Oil to use?
Olive Oil, Extra Virgin Oil & Avocado Oil.
There are plenty more that are healthy for you, but I don’t want any of you to think that Vegetable Oil is healthy to have as it isn’t.
In fact, have a read of this (Click Here)
Whole Grain Foods
Keeping it all the way 100 with what we put next to our Salads, so foods such as…
Quinoa & Brown Rice:- these grains will add texture and some flavour to our Salad.
Whole grain foods also have lots of Fibre in them and this always keeps us feeling fuller for much longer, and less likely to binge between meals, which is a huge no no!
Just one cup of Brown Rice has 5gs of protein and more than 3gs of Fibre.
Eating Whole grain foods has loads of benefits to us too, such as lowering Cholesterol levels & Weight loss.
Here are some other Whole grain foods I recommend you purchase
Hard Cheeses such as Parmesan & Cheddar as a Salad topping makes it taste nicer and is Di nutritional.
Hard Cheeses are widely available in blocks in Farm shops & Supermarkets..
Let’s look at the example of Parmesan Cheese.
Now this has 10 gs of protein and it also packs 30 to 35% of the Daily Value (AKA DV) for Calcium..
which is an important nutrient for blood clotting, proper Muscle contraction & our bone health.
Soft Cheeses such as Goat, Feta & Mozzarella are excellent choices for Salad toppings.
The soft Cheeses provide a really soft texture compared to the hard ones,
also soft Cheeses provide Calcium & Protein…
Goat and Feta Cheeses are made from Goat & Sheep’s Milk, thus are Lactose-free and great options for those who cannot drink Cow’s Milk.
Once again soft Cheeses are widely available in Farm shops and Supermarkets.
Edamame AKA Tofu & Soybeans, are a great source of Plant Protein to add to our Salad.
Just one cup of cooked Edamame has around 15 to 17 gs of Protein, whilst Tofu has 20 gs..
Both foods are loaded with Folate, Vitamin K & Several other micronutrients.
Eating these help prevent getting some Cancers and Heart disease.
When out shopping for Soy foods make sure to look for Whole Soya beans & Tofu, which will not include too many additives.
Lastly most Soy foods are modified unless it says on the packet “ORGANIC” or “GMO-FREE”.
Seafoods such as Shrimp, Halibut, Salmon, Sardines & Lobster are very healthy and great sources of Protein.
They also contain Omega-3 fatty acids, Vitamins & Minerals.
The most Di Nutritious way to prepare seafood for Salads are Grilling & Baking.
Of course Deep-fried is not so Di nutritional and is not to be done.
Nuts & Seeds
If you’re allergic then skip this one!
Nuts & Seeds are also handy to add to your Salads..
Pumpkin Seeds, Almonds, Peanuts (Real ones not K.P Nuts), Walnuts, Chia Seeds ect are highly Di Nutritious on our Salad toppings.
It gives us the much needed fibre which is missing in a lot of the worlds meals at Breakfast,Lunch,Snack & Dinner times.
Like I said before, we’re not looking for nuts like K.P Nuts. Always look for raw or dry roasted without any added Salt or Sugar.
I really enjoyed sharing this with you guys. Please do let me know though…
Which Topping Are You Most Interested To Try First?
When Was The Last Time You Ate Salad?
How Often Do You Consume Vegetables ?
Of course Any other questions are always welcome, just leave a comment below
Until Then, Ciao
We Look Up 大