A healthy salad is a fantastic lunch option, providing our body with many health benefits.
Many vegetables and fruits fall into the ‘superfood’ category, which means they’re rich in nutrients and provide us with a range of health benefits. They have large doses of antioxidants, polyphenols (micronutrients in our diet, known for their role in the prevention of degenerative diseases), vitamins and minerals. Protein is vital to every cell and tissue in our body, provides essential amino acids to build and repair muscle. Store-bought dressings are often laden with oil, sugar and processed ingredients, so making the dressing yourself is usually a far healthier option.
To build the perfect healthy salad, try to include a base ingredient, vegetables, fruits, a bit of crunch, protein, and dressing. Below are examples of foods that fall into each of these categories, to make your salad extra delicious and nutritious!
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| Base: Lettuce, spinach, kale, mixed greens, arugula, chard, collards, cabbage Vegetables: Cucumber, tomato, carrot, onion, broccoli, beetroot, green onion, celery, sprouts, zucchini, herbs, fennel Fruits: Avocado, capsicum, strawberries, pineapple, blueberries, grapes, oranges, kiwifruit, watermelon cubes Crunch: Apple, pear, red onion, mushrooms, seeds, raisins, dried fruit, chia Protein Dressing: Strawberry dressing, olive oil, apple cider vinegar, kiwifruit & avocado dressing, lemon juice, balsamic vinegar, avocado oil, low-fat hummus.
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Recipe: Kiwifruit & avocado salad dressing
1 small kiwifruit, peeled and chopped
½ avocado
Small handful of spring onions
2 tbsp fresh lemon juice
¼ cup coconut milk, almond milk or soy milk
Salt to taste
STEP 1: Process all ingredients (except half the milk) in a small food processor until it’s a smooth liquid.
STEP 2: Add the rest of the milk or extra lemon juice to make the dressing thinner.
STEP 3: Refrigerate until use (up to three days).
Build the perfect healthy salad
A healthy salad is a fantastic lunch option, providing our body with many health benefits. To build the perfect healthy salad, try to include a base ingredient, vegetables, fruits, a bit of crunch, protein, and dressing. Here are examples of foods that fall into each of these categories, to make your salad extra delicious and nutritious!