Synonymous with health, salads are a fantastic way to bump up your plant-food intake. Fresh, cost-effective and super nutritious, we want to show you how you can make healthy work lunch salads that are both tasty and filling.
It’s a common misconception that salads are basically just a big old bowl of green leaves lacking in flavour and joy. Today, we’re going to show you how wrong these conceptions are.
How to build a healthy salad
Like any other meal, there’s a winning formula when it comes to preparing healthy work lunch salads that maximises healthy ingredients in balanced proportions. Here are the five elements you need to include:
COLOUR
Of course! This is your vegetable portion of the salad. Yes, green leaves do make a fantastic base, but you can mix it up and try different options for taste and a wider variety of nutrients. Lettuce, spinach, mixed leaves, rocket, beetroot, tomato, cucumber, cabbage, celery, peas, snow peas, broccoli, mushrooms, sprouts, carrots, the list is endless! During the colder months, you can even opt for a warm roasted salad using colourful ingredients. And why not try adding some fruit too? Think slivered strawberries, blueberries or some shaved green apple or pear! The more types of fruits and vegetables we include in our diets throughout the week, the better. Aim to fill ½ of your bowl with veggies.
PROTEIN
This is going to help balance your blood sugar levels and provide you with sustained energy in the hours after your healthy work lunch salads. Sounds pretty good for that afternoon office slump, right? Protein also helps you to feel nice and full. You probably also don’t need us to remind you that protein provides the building blocks for all our muscles, organs and other body tissues. Basically, it’s super important. Protein sources great for salads include eggs, tofu, lentils, beans, chickpeas, chicken, fish or seafood and lean red meats. Aim to fill ¼ of your bowl with protein.
CARBOHYDRATES
Opt for wholegrain carbs wherever possible. Wholegrains bump up your intake of fibre and micronutrients. This could look like choosing brown rice over white rice, or wholemeal pasta over white pasta. Potatoes and sweet potatoes are another nutritious source of carbohydrates that go well in a salad. If you’ve got a little extra time on your hands, you could even try making croutons with sourdough, wholegrain or rye bread. Use a dash of extra-virgin olive oil in the pan when you fry them up. Aim to fill a ¼ of your bowl with quality sources of carbohydrates.
HEALTHY FATS
They are fantastic at keeping you feeling nice and full after a salad. Similarly to protein, healthy fats also help to provide you with sustained levels of energy. They play a role in producing hormones, support cell structure and function, and help to absorb certain nutrients more effectively. Quality sources of fat include nuts, seeds, avocado, extra-virgin olive oil and olives. Add 1-2 thumb-sized amounts of healthy fats to your salads. Oily fish is another fantastic source of healthy fat, but ensure you follow the above guidelines for your protein portion size if this is your main protein source.
FINALLY, ADD SOMETHING TASTY
This is a great way to add flavour and spice up your healthy work lunch salads. Example include grated cheese, crumbled feta, pesto, hummus, guacamole, artichoke hearts, fresh herbs and sun-dried tomatoes.
One ingredient to be wary of when it comes to salads is store-bought and highly-processed salad dressings. Quality and quantity are important here. Pre-made dressings can be high in saturated fats, added salt and even sugar. If you’re one of those people (we still love you) that will only eat a salad with dressing, minimise the amount you use as much as possible. Or better yet, make your own!
The healthy work lunch salads you’ve been waiting for!
1. Asian salad with chilli, lemon and ginger
This recipe is dairy-free, gluten-free, vegetarian and vegan
SERVES: 4
INGREDIENTS
1 cup shredded red cabbage
1 Lebanese cucumber, sliced
1 celery stalk, sliced
1 carrot, sliced
Handful green beans, sliced
1 cup baby spinach / blanched kale
½ cup raw cashews
1 cup cooked brown rice, chilled
1 cm ginger, peeled and grated
1 small red chilli, seeded and sliced
Juice of 1 lemon
2 tbsp sesame oil
METHOD
- Combine the cabbage, cucumber, celery, carrot, green beans, baby spinach/kale, cashews and rice in a big bowl.
- In a separate bowl, whisk together the remaining ingredients. Pour over your salad just before serving.
2. Chickpea & pomegranate salad
This recipe is dairy-free, gluten-free, vegetarian and vegan
SERVES: 4
INGREDIENTS
Seeds from 1 pomegranate
2 carrots, grated
1 Lebanese cucumber, sliced
4 loosely-packed cups baby spinach
2 cups shredded red cabbage
2 sweet potatoes, cubed and baked
2 tins chickpeas, drained and rinsed
1 avocado, sliced
4 tsp hemp seeds
Drizzle extra-virgin olive oil
METHOD
- Toss all the ingredients (except the avocado, hemp seeds and olive oil) together in a large bowl. Chill.
- Just before serving, top with sliced avocado, a sprinkling of hemp seeds and a drizzle of extra-virgin olive oil.
3. Mediterranean salad bowls
This recipe is pescatarian, wheat-free, gluten-free, dairy-free and FODMAP-friendly (if you use tinned brown lentils)
SERVES: 2
INGREDIENTS
1 cup shredded cabbage
1 cup baby spinach
1 carrot, grated
1 cup cherry tomatoes
⅔ cup chickpeas/lentils (drained and rinsed if using tinned)
4 slices smoked salmon
Drizzle extra-virgin olive oil
Juice of ½ lemon
METHOD
- Arrange all the ingredients (except the olive oil and lemon juice) in two bowls.
- Drizzle with extra-virgin olive oil and a squeeze of lemon juice just before serving.
Do you want even more quick and easy-to-assemble recipes? Why not try this delicious falafel recipe? If you’re looking for something that has nothing to do with work, these healthy café breakfast ideas will certainly help ring in the weekend.
