Yes, really – build`a satisfying salad! Follow our fail-safe formula for a salad that’s a meal in itself. If you’re in need of some inspiration, we’ve also included four of our favourite combinations that are definitely worth a try! They’re best enjoyed away from your desk – if you can! – before powering on through the afternoon.
Follow our formula
Follow steps 1 to 7 to create a salad that will leave you feeling balanced, grounded and energised.
Please note: We’ve included some measures as a rough guide to help get you started, but please don’t feel that you need to stick to these amounts in a regimented way. Instead, be guided by how you’re feeling on any given day.
Step 1: Start with two handfuls of leafy greens
Try: Rocket; Baby spinach; Baby or shredded kale; Lettuce; Radicchio; Endive; Cabbage.
Tip: Choose a bag or two of pre-mixed salad leaves at the supermarket – there are some tasty combinations available, that will naturally provide greater variety (which we love!)
Step 2: Add some colour for extra flavour (and nutrients!)
Aim for ~1 cup of extras; try:
- Raw salad vegetables (for example, sprouts, carrot, cucumber, capsicum, cherry tomatoes, radish);
- Roasted vegetables (for example, capsicum, pumpkin, zucchini, eggplant, beetroot, cauliflower);
- Fruits (berries, pear, or sliced summer stone fruits like mango or peach).
Tip: Incorporate a few different colours to further boost plant diversity, and include a wider variety of nutrients.
Step 3: Add a palm-sized portion of cooked, lean protein
This step is essential for feeling full and satisfied!
Try: Chicken or turkey; Fish (for example, white fish varieties, salmon, tuna, sardines) or prawns; Beef or lamb; Tempeh or tofu; 2 eggs; Lentils, chickpeas or other legumes (~1 cup).
Tip: Cook some extra protein with your dinner, ready to add to your salad the next day.
Step 4: Add half a cup of quality carbohydrates
Don’t skip this step – quality carbohydrates are key for sustained energy!
Try: Brown rice; Sweet potato; Quinoa; Freekeh; Barley; Soba noodles; Legumes (e.g. lentils, chickpeas, black beans); Wholegrain, spelt or pulse pasta.
Step 5: Add ~1 tablespoons of healthy fats
Healthy fats further support satiety and energy balance, and – critically! – are also delicious!
Try: 1/4 avocado; Fetta; Nuts and seeds; Extra-virgin olive oil; Tahini
Step 6: Add something extra
This is where you can really make it your own! Add a little sprinkle of something extra for additional flavour and textural interest.
Try: Fresh herbs; Capers; Olives; Finely-sliced nori or seaweed flakes; Togarashi (Japanese chilli flakes); Fresh, sliced chilli; Shallots.
Step 7: Tie everything together with a delicious dressing
The salad dressing is another source of healthy fats to keep you feeling satisfied. Aim for 1-2 Tbsp.
Tips:
- Try making your own salad dressings to avoid unnecessary additives; it doesn’t have to be complicated, but makes a world of difference, in terms of flavour! It’s often a great way to incorporate extra virgin olive oil as well, which isn’t typically used in commercial dressings.
- Lighter-vinaigrette style dressings can be shaken together in a jar whilst thicker dressings made with nut and seed butters, yoghurt or hummus are better stirred in a small bowl. Store any extra in the fridge, ready for the next day.
Try:
- Simple vinaigrettes using extra virgin olive oil and lemon juice or red wine vinegar, or a simple drizzle of extra virgin olive oil and balsamic vinegar;
- A combination of smooth peanut butter, tamari, grated fresh ginger, rice wine vinegar, and chilli flakes;
- A mixture of hulled tahini, extra-virgin olive oil, apple cider vinegar and a crushed garlic clove.
Need some inspiration? Try these combinations
Mexican-style chipotle chicken salad
Baby spinach and rocket + grilled corn kernels, roasted capsicum and cherry tomatoes + grilled chicken + brown rice + avocado + shallots + chipotle yoghurt dressing (ingredients below).
Dressing: Stir together natural yoghurt, lime juice and chipotle paste (or tinned chipotle chillies).
Asian-inspired noodle salad
Baby kale and red cabbage + capsicum, grated carrot and bean sprouts + tofu, pan-fried + soba noodles + sunflower seeds and pepitas + togarashi + peanut dressing (see Step 7, above).
Mediterranean-style chickpea and lean beef salad
Radicchio and lettuce leaves, roughly chopped + cucumber, sunflower sprouts and blueberries + lean beef, grilled and finely-sliced + chickpeas + fetta + olives + extra virgin olive oil and balsamic vinegar.
For expert dietary support on your personal health and wellbeing journey, book your first appointment with one of our wonderful Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Amanda Smith, Accredited Practising Dietitian.
