So, most of us grew up in the sandwich and cereal generation and somehow feel like we are being outdone if we don't get our comfort carbs. Often these types of carbohydrates, such as breads and cereals, can fill us up initially (meaning less room for nutrient dense food), but also cause a blood sugar spike causing us to pump out insulin which in turn can leave us feeling hungry just a short while after. This continual rollercoaster of blood sugar and insulin surges can not just leave us feeling hangry, but also lead to an increase of weight around the middle.
A well balanced salad built with protein and healthy fats can can provide a whole heap more nutrients than the basic butty.
Here's a guide to building yours.
1. Start with 3 different portions of veg or more
Remember to eat the rainbow - different coloured veggies provide different phytonutrients and are also great to support beneficial bacteria in your gut
2. Add in your protein
Fish, meat, eggs, nuts, cheese, whatever you fancy. Not enough protein in your salad could leave you feeling hungry later, a serving size of protein is; 2 eggs, a palm-sized portion of meat, 1/2 cup of nuts or a cup of legumes. Don't be scared to mix it up, a handful of nuts can provide important fibre along with beneficial minerals such as magnesium, zinc & calcium and they go great with some goats cheese or brie.
3. Stir through your healthy fat ie. your dressing.
Healthy fat keeps you feeling fuller for longer and is also necessary for you to absorb fat soluble vitamins such as A, D, E & K. We also need it to digest meat proteins.
My favourite is extra virgin olive oil, raw apple cider vinegar, lemon juice, salt and pepper - make this more interesting by adding mustard, dried chilli flakes, crushed garlic etc
4. Give it an enzyme kick
This can come in the form of a couple of spoons of fermented veggies such as kimchi or enzyme rich sprouts.
Sit back relax and enjoy, knowing your are about to give your body a whole heap of the good stuff.