Whether you are looking to lose weight or maintain a healthy weight, salads can be a wonderful addition to your daily food intake. They are easy to prepare, can be consumed while at work or on the go, and are surprisingly filling when done right.
The best salad, in my opinion, is one that you will actually enjoy. The sky is the limit when it comes to how you can prepare a salad. Salads are not only a great source of vitamins and minerals but can also be made in a way to reduce appetite until your next meal. So let’s dive into some salad basics!
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First select the base..
Spinach:
My personal go to as spinach is nutrient packed, quite easy to use and very low in calories. Spinach has high amounts of magnesium, manganese, potassium, iron, vitamin K, vitamin A, vitamin C, folate, and even some calcium. Spinach is also very low in calories and is one of the foods that can be completely unrestricted in your diet! And let’s be honest you can throw spinach into anything, whether it be an omelet, a wrap you make, on a burger of any kind or in a salad you can definitely find a way to use up your spinach before it all wilts away.
Quick Tip: If you buy spinach in a plastic container put a paper towel on top of the spinach in the container. Flip the container upside down so the spinach rests on the paper towel. This can help keep your spinach fresh for longer.
Romaine:
A classic but solid choice. Romaine lettuce is very easy to find, priced relatively cheap and easy to prepare. Romaine lettuce may not have as much nutrients as some of our other greens but it still has good amounts of iron, potassium, magnesium, calcium, phosphorus vitamin K, vitamin C and folate. Romaine doesn’t seem to spoil as quick as some of the other options so it can be a great starter for those who don’t want to eat salads every day. The leaves can also be used as substitutes for wraps to drastically reduce caloric intake and processed carbohydrates when consuming wraps - don’t knock it until your try it.
Arugula:
A great but underused base for salads. Typically we see these in the pre salad mixes that you can pick up from the store. On its own it can make a great salad that is very healthy. Arugula is full of vitamins and minerals containing calcium potassium, folate, vitamin A & vitamin K. It also contains a lot of nitrates which can even be beneficial for blood pressure. Arugula has a sharp tangy flavour so it should be paired with some sweet additions like fruits (such as pear, peach, strawberry, raspberry, cherry etc)
Kale:
The touted super food but let’s be honest this can be quite challenging to use in a salad with kales fiber content. Kale has a ton of nutrients including B vitamins, folate, vitamin A, vitamin C, vitamin K, calcium, iron, magnesium, manganese, phosphorus and potassium. When I use kale in a salad I remove the leaves from the fibrous stems and slice the kale into strips placing them into a bowel. I then add some olive oil, a pinch of salt and lemon juice and massage the kale strips by hand for a few minutes. This helps to break down some of that tough texture. Kale is also a great addition to smoothies if you have a strong blender!
Zucchini
If you haven’t tried spirallized zucchini (aka zoodles) then you are missing out! Zucchini is just as packed with nutrients as our leaf salad bases. It contains ample B vitamins, folate, vitamin A, vitamin C, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. It also won’t spoil on you as quickly as some of our other salad bases. Furthermore, zucchini can be thrown into basically any slow cooker chilli or soup recipe for additional nutrition.
Vegetables
In general, vegetables are high in fiber and low in calories. Vegetables contain complex carbohydrates meaning they are broken down slower by our body. This in addition to their ample fiber will reduce insulin spikes and regulate blood sugar levels. I’m sure there are a lot of people out there who know they don’t eat enough vegetables in their diet (I know because I have patients tell me this all the time). Here are some ideas that can be chopped up and thrown into a salad.
Avocado
I cannot say enough good things about avocado. In a world that tries so hard to remove fat from the diet this is a great way to add healthy fat back into your diet and control hormonal insulin spikes. Avocados are full of healthy monounsaturated fats, which do not spike insulin anywhere near as much as processed carbohydrates. They are also full of fiber and can be very beneficial for our digestion. Because of how much healthy fat is present in avocados I try not to have more than half an avocado per day as fats are caloric dense. Now let me be clear, just because this food is caloric dense does not in any way mean that you can not lose weight while enjoying avocados. In fact, avocados can help to curb those cravings and reduce snacking which will allow your body to dip into fat storage for energy.
Cucumber
Super easy to chop up and throw into a salad and tastes great. Cucumber has a high water content and contains ample vitamins and minerals. Some of which include vitamin K, Vitamin B5, potassium, magnesium, copper, iron, phosphorus and manganese. Always leave the peal on as this is where a lot of the nutrients are found!
Cherry tomato
There is nothing like a home grown cherry tomatoes. These can be a great addition to your salad as they are low in calories but high in fiber. They are sweet, delicious and full of nutrients, notably vitamin A and vitamin C. Cherry tomatoes also contain a carotenoid called lycopene which is a powerful antioxidant helping to protect cells from free radial damage.
Bell pepper
High in fiber and low in calories bell peppers are a great addition to chop up and add to a salad. They have double the vitamin C that you would find in an orange and are also a great source of vitamin A & B vitamins. Besides the addition to salads, sliced bell pepper is a great snack when dipping in hummus for both adults and children alike.
Carrots
Carrots are rich in beta carotene and vitamin A, which are important for vision and our immune system. Carrots are also a great source of fiber to help regulate digestion and regulate our blood sugar levels. Just like bell pepper baby carrots are a go to snack to dip into hummus to hold you over and not spike insulin/blood sugar between meals.
Broccoli
Broccoli is a cruciferous vegetable that has ample amounts of fiber, vitamin C, vitamin K and is full of micronutrients. Broccoli also contains glucosinolates which are broken down into the phytochemical indole-3-carbinol. This phytochemical is involved in the metabolism and elimination of toxins and carcinogens. Making broccoli a wonderful vegetable to consume for those who are looking to “detox” their body.
Mushrooms
Are surprisingly full of nutrients. Mushrooms are rich in B vitamins, selenium and contain ergothioneine and glutathione which are powerful antioxidants. These antioxidants help to protect your body from physiological stress.
Cheese
Cheese in general is a wonderful addition to salads. In moderation, cheese can be added as an additional fat to lower cravings post meal. Fats are very low in insulin stimulation and thus will help to regulate blood sugar levels throughout the day. Ultimately, cheese comes down to your own preference. Cheese can be high in calories but it will hold you over until the next meal so don’t shy away from fats! Just add in moderation ~ 1 tbsp.
Examples
Goat cheese
There are a lot of different kinds of goat cheeses on the market with different textures and flavours. Goat cheese is high in calcium yet does not have as much lactose as a dairy cows cheese. It has fewer calories than typical cows cheese and still provides ample vitamins and minerals. Goat cheese will also provide an increased feeling of satiety due to its fat content. Soft or semi soft will have less calories than hard.
Feta
Feta comes from sheep’s milk or from a combination of sheep and goat milk. Its surprisingly low in calories for being a cheese but can have a lot of sodium so I would still stick to the 1 tbsp range. Feta can be a great addition to help with holding you over until your next meal.
Parmesan
Great pick as it is low in calories yet contains moderate levels of calcium, phosphorus and selenium. I would still consume in moderation as like many other cheese it can have a high amount of salt (around 110mg/tbsp).
Gouda
A cows cheese that is quite low in calories. Typically, used in dishes that melt cheese but this cheese can be used on salads as well. This cheese will again help to lower the feeling of hunger in-between meals due to its high fat content and low insulin stimulation.
Fruits
Fruits are a great source for vitamins, minerals and are generally packed with antioxidants to help quench damaging free radicals. They have a good amount of fiber to help offset insulin spikes from their sugar content making them a great choice. Addition to a salad is a great way to reach the recommenced 7-10 servings per day of fruit for an adult.
Peach
A wonderful addition to any salad when in season. Full of vitamin C, polyphenols and carotenoids peaches are a great way to support your immune system and provide ample antioxidants. This is a colourful and fresh option to add to salads in the summer time right through to fall.
Pear
I personally love adding pears to a salad as they have ample fiber, low in calories and great for heart/gut health. They are just as rich in antioxidants as many other fruits and are a favourite for adults and kids alike. They can be cut up fresh at work or on the go and added to any salad for some added sweetness without breaking the caloric bank.
Figs
To be honest I grab fresh figs whenever I see them at the store. Figs are an excellent source of calcium and potassium which will help to prevent conditions like osteoporosis. They are rich in fiber, antioxidants and supports health blood pressure and digestive health. They also make a great snack if you want a quick bite while on the go in-between meals.
Plum
A great addition to salads especially through July and August in Ontario. They are packed with vitamins and minerals, antioxidants and fiber. They also may be helpful in lowering blood pressure from its high potassium content. Plums are also very low in calories (30kcal) meaning they can be used to satisfy that sweet tooth even when completing a caloric deficit plan.
Orange
As the classic source of vitamin C oranges are a great fun addition to any salad. They taste great and have a ton of antioxidants. Oranges are a great fruit to support your immune system and to support collagen production. (An orange a day keeps the wrinkles away)
Pomegranate seeds
Very rich in flavonoids, anthocyanin, ellagitannins making it an excellent source for antioxidants. Fresh pomegranate has great anti-inflammatory properties. This can help prevent chronic long-term health conditions like type 2 diabetes, high cholesterol, and high blood pressure. Pomegranate is also rich in fiber aiding in a healthy digestive track and packed with micronutrients and minerals.
Berries (Raspberry, Blueberry, Strawberry)
A very easy addition to any salad. Berries in general are loaded with antioxidants and are high in fiber. They can help reduce inflammation and can improve spikes in blood sugar. They are seen to lower cholesterol and have even shown potential to lower blood pressure in individuals with hypertension.
Nuts & Seeds
Nuts and Seeds contain an abundance of fat, which believe it or not, is very beneficial when losing weight. The fat content in these nuts/seeds will not spike blood sugar levels and thus will not spike insulin. This will reduce those cravings post meal and help balance blood sugar levels between meals. Yes these can be higher in calories so don’t go overboard on portion size! Try to stick with the 1tbsp range. This will provide around 50kcal of energy and help balance your fat-carb-protein intake.
Toasted almonds
Almonds are an excellent source of healthy fats, magnesium, manganese, and even some protein. Even though almonds are high in fat they have been seen to lower LDL (bad) cholesterol. Almonds protect LDL from oxidation and are a great for cardiovascular health. Almonds may even lower blood pressure by increasing magnesium levels in individuals who are magnesium deficient. Almonds can have a lot of calories so I would stick to two tbsp of chopped and toasted almonds. (Bake in oven preheated to 350 for 7-8 minutes or until golden)
Sunflower seeds
Sunflower seeds contain ample fats to help hold you over until the next meal. They are an excellent source of Vitamin E, B vitamins and numerous minerals including copper, selenium, magnesium and zinc. I would stick to around 1tbsp on a salad to lower overall caloric count and amount of omega 6 fatty acids.
Pine nut
Great tasting and a wonderful source of manganese, copper and vitamin B1. Pine nuts are an easy addition to any salad to help add some fats to hold you over until the next meal. I would stick to 1-2tbsp of Pine nuts providing around 50kcal / tbsp.
Salad dressing
This is a crucial aspect of how healthy we can make our salads. Three words… MAKE YOUR OWN. Modern food companies love to pack sugars including one of the absolute worst aspects of a typical American diet… fructose. These companies are very sly with how they label their products often passing off their highly processed sweaters as “natural”. Don’t fall for it and just make your own. Once you do it a
few times you won’t look back.
Balsamic dressing
1 Tbsp. Extra-Virgin Olive Oil 1/2 Tbsp. Balsamic Vinegar 1/4 Garlic Clove Minced 1tsp Dijion Mustard Black Pepper / Salt to Taste
Lemon vinaigrette dressing
Raspberry vinaigrette dressing
Italian dressing
Protein
Protein is a wonderful addition to salads which can be precooked and warmed up whenever you are looking to have your salad. You typically want 0.36 grams of protein per pound of body weight in your diet. In practice I find that many people are not consuming enough protein. This will leave you feeling hungry after meals because protein is very satiety meaning it is quite fulling. Thats why it feels like its slow to digest, because your body is sending out hormones to tell you to not eat! Here are some of my quick go too for protein.
Chicken
Easy to grill, amazing protein content and very filling. Chicken is a wonderful addition to any salad. Cook in the oven, throw on a grill or fry in high smoke point oil. Then slice up and place at the side or on top of any salad. Just adding half a chicken breast to a salad can turn that salad into something very filling that will leave you feeling full until your next meal.
Salmon
Salmon has a surprising amount of protein. 4 oz of salmon has just under 30 grams of protein compared to 4 oz of chicken which has 35 grams of protein. However, the salmon has the added benefit of containing omega 3 fatty acids. Omega 3 fatty acids are seen as anti-inflammatory where as omega 6 fatty acids are seen as pro-inflammatory. Both of which are essential but we should be having a 2:1 ratio of omega 6 - omega 3 yet in reality these ratios are more like 20:1 omega 6 to omega 3 respectively. Adding those SMASH fish (salmon, mackerel, anchovies, sardines, herring) are a great way to up regulate your omega 3 - omega 6 ratio.
Shrimp
Shrimp is an excellent addition that can be precooked and heated up to add to any salad. Shrimp in general will have less calories than chicken or salmon but still buster a good amount of protein continuing 26g of protein for 4oz. Shrimp is also full of selenium, phosphorus, copper, vitamin B3, B6, B12 and many other vitamins / minerals.
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