Become a savvy salad-maker

Become a savvy salad-maker

Become a savvy salad-maker

We probably don’t need to remind you of all the health benefits that vegetables provide. But, in case you’ve forgotten, vegetables give you a big dose of vitamins, minerals, fibre and phytonutrients, and keep you energized by providing your body with the necessary nutrients to work well. Eating more fresh vegetables may boost your immune system, reduce your risk of weight gain, heart disease, cancer and type 2 diabetes. 

A great way to get your vegetables for the day is to make one of your meals a salad. When we hear salad, many of us think of boring greens and something tasteless that needs a lot of "dressing up" to make it worth eating. This doesn't have to be the case. Salads make a scrumptious and sensational meal if done well. Follow this five-step guide to making a fabulous salad. 

Step 1: Choose your greens. Gone are the days of boring greens. There are endless choices of lettuce and leafy greens available - iceberg, romaine, arugula, mesclun leaves, spinach leaves, kale... Experiment with a variety to keep salads interesting. 

Step 2: Bulk it up with a variety of vegetables. The key to salads is variety. You will be amazed at how including different ingredients improves the taste and texture of salads. Here are some suggestions to think about including in your salad: 

Step 3: Choose your protein. If you're having salad on with your meal, you won't need to add protein or carbohydrates. However, if it's going to be your main meal, you'll need something to make it more substantial and filling. Choose a lean source of protein to include with your salad, such as: 

• Grilled chicken breast 
• Canned tuna or salmon 
• Boiled egg 
• Lean beef strips 
• Low-fat feta or ricotta cheese 
• Chickpeas, kidney and butter beans 

Step 4: Choose your carbohydrate. Adding a starchy carbohydrate to your salad will balance it out nicely and keep you satisfied. Here are some suggestions to consider: 

• Couscous 
• Brown rice 
• Quinoa 
• Barley 
• Baked potato or sweet potato 
• Sweet corn 

Step 5: Add your dressing and enjoy! Dressing brings the salad together and can give that punch of extra flavour. Try to experiment with homemade dressings as these will be more nutritious than store-bought types and remember to use only small amounts to keep the calories to a minimum. Choosing an olive oil or vinegar-based dressing is also better for your health than a creamy one. Here are some quick and easy dressing ideas: 

• Balsamic vinegar, extra virgin olive oil, crushed garlic, lemon juice, pepper 
• Red wine vinegar, Dijon mustard, fresh herbs, pepper 
• Low-fat mayonnaise, chopped parsley, minced garlic

Short on time? For a quick and easy option, drizzle a small amount of extra virgin olive oil and sprinkle some cracked pepper on top. Enjoy! 

Become a savvy salad-maker

We probably don’t need to remind you of all the health benefits that vegetables provide. But, in case you’ve forgotten, vegetables give you a big dose of vitamins, minerals, fibre and phytonutrients, and keep you energized by providing your body with the necessary nutrients to work well. Eating more fresh vegetables may boost your immune system, reduce your risk of weight gain, heart disease, cancer and type 2 diabetes. 

A great way to get your vegetables for the day is to make one of your meals a salad. When we hear salad, many of us think of boring greens and something tasteless that needs a lot of "dressing up" to make it worth eating. This doesn't have to be the case. Salads make a scrumptious and sensational meal if done well. Follow this five-step guide to making a fabulous salad. 

Step 1: Choose your greens. Gone are the days of boring greens. There are endless choices of lettuce and leafy greens available - iceberg, romaine, arugula, mesclun leaves, spinach leaves, kale... Experiment with a variety to keep salads interesting. 

Step 2: Bulk it up with a variety of vegetables. The key to salads is variety. You will be amazed at how including different ingredients improves the taste and texture of salads. Here are some suggestions to think about including in your salad: 

Step 3: Choose your protein. If you're having salad on with your meal, you won't need to add protein or carbohydrates. However, if it's going to be your main meal, you'll need something to make it more substantial and filling. Choose a lean source of protein to include with your salad, such as: 

• Grilled chicken breast 
• Canned tuna or salmon 
• Boiled egg 
• Lean beef strips 
• Low-fat feta or ricotta cheese 
• Chickpeas, kidney and butter beans 

Step 4: Choose your carbohydrate. Adding a starchy carbohydrate to your salad will balance it out nicely and keep you satisfied. Here are some suggestions to consider: 

• Couscous 
• Brown rice 
• Quinoa 
• Barley 
• Baked potato or sweet potato 
• Sweet corn 

Step 5: Add your dressing and enjoy! Dressing brings the salad together and can give that punch of extra flavour. Try to experiment with homemade dressings as these will be more nutritious than store-bought types and remember to use only small amounts to keep the calories to a minimum. Choosing an olive oil or vinegar-based dressing is also better for your health than a creamy one. Here are some quick and easy dressing ideas: 

• Balsamic vinegar, extra virgin olive oil, crushed garlic, lemon juice, pepper 
• Red wine vinegar, Dijon mustard, fresh herbs, pepper 
• Low-fat mayonnaise, chopped parsley, minced garlic

Short on time? For a quick and easy option, drizzle a small amount of extra virgin olive oil and sprinkle some cracked pepper on top. Enjoy! 

Become a savvy salad-maker

Become a savvy salad-maker

Become a savvy salad-maker

We probably don’t need to remind you of all the health benefits that vegetables provide. But, in case you’ve forgotten, vegetables give you a big dose of vitamins, minerals, fibre and phytonutrients, and keep you energized by providing your body with the necessary nutrients to work well. Eating more fresh vegetables may boost your immune system, reduce your risk of weight gain, heart disease, cancer and type 2 diabetes. 

A great way to get your vegetables for the day is to make one of your meals a salad. When we hear salad, many of us think of boring greens and something tasteless that needs a lot of "dressing up" to make it worth eating. This doesn't have to be the case. Salads make a scrumptious and sensational meal if done well. Follow this five-step guide to making a fabulous salad. 

Step 1: Choose your greens. Gone are the days of boring greens. There are endless choices of lettuce and leafy greens available - iceberg, romaine, arugula, mesclun leaves, spinach leaves, kale... Experiment with a variety to keep salads interesting. 

Step 2: Bulk it up with a variety of vegetables. The key to salads is variety. You will be amazed at how including different ingredients improves the taste and texture of salads. Here are some suggestions to think about including in your salad: 

Step 3: Choose your protein. If you're having salad on with your meal, you won't need to add protein or carbohydrates. However, if it's going to be your main meal, you'll need something to make it more substantial and filling. Choose a lean source of protein to include with your salad, such as: 

• Grilled chicken breast 
• Canned tuna or salmon 
• Boiled egg 
• Lean beef strips 
• Low-fat feta or ricotta cheese 
• Chickpeas, kidney and butter beans 

Step 4: Choose your carbohydrate. Adding a starchy carbohydrate to your salad will balance it out nicely and keep you satisfied. Here are some suggestions to consider: 

• Couscous 
• Brown rice 
• Quinoa 
• Barley 
• Baked potato or sweet potato 
• Sweet corn 

Step 5: Add your dressing and enjoy! Dressing brings the salad together and can give that punch of extra flavour. Try to experiment with homemade dressings as these will be more nutritious than store-bought types and remember to use only small amounts to keep the calories to a minimum. Choosing an olive oil or vinegar-based dressing is also better for your health than a creamy one. Here are some quick and easy dressing ideas: 

• Balsamic vinegar, extra virgin olive oil, crushed garlic, lemon juice, pepper 
• Red wine vinegar, Dijon mustard, fresh herbs, pepper 
• Low-fat mayonnaise, chopped parsley, minced garlic

Short on time? For a quick and easy option, drizzle a small amount of extra virgin olive oil and sprinkle some cracked pepper on top. Enjoy! 

Become a savvy salad-maker

We probably don’t need to remind you of all the health benefits that vegetables provide. But, in case you’ve forgotten, vegetables give you a big dose of vitamins, minerals, fibre and phytonutrients, and keep you energized by providing your body with the necessary nutrients to work well. Eating more fresh vegetables may boost your immune system, reduce your risk of weight gain, heart disease, cancer and type 2 diabetes. 

A great way to get your vegetables for the day is to make one of your meals a salad. When we hear salad, many of us think of boring greens and something tasteless that needs a lot of "dressing up" to make it worth eating. This doesn't have to be the case. Salads make a scrumptious and sensational meal if done well. Follow this five-step guide to making a fabulous salad. 

Step 1: Choose your greens. Gone are the days of boring greens. There are endless choices of lettuce and leafy greens available - iceberg, romaine, arugula, mesclun leaves, spinach leaves, kale... Experiment with a variety to keep salads interesting. 

Step 2: Bulk it up with a variety of vegetables. The key to salads is variety. You will be amazed at how including different ingredients improves the taste and texture of salads. Here are some suggestions to think about including in your salad: 

Step 3: Choose your protein. If you're having salad on with your meal, you won't need to add protein or carbohydrates. However, if it's going to be your main meal, you'll need something to make it more substantial and filling. Choose a lean source of protein to include with your salad, such as: 

• Grilled chicken breast 
• Canned tuna or salmon 
• Boiled egg 
• Lean beef strips 
• Low-fat feta or ricotta cheese 
• Chickpeas, kidney and butter beans 

Step 4: Choose your carbohydrate. Adding a starchy carbohydrate to your salad will balance it out nicely and keep you satisfied. Here are some suggestions to consider: 

• Couscous 
• Brown rice 
• Quinoa 
• Barley 
• Baked potato or sweet potato 
• Sweet corn 

Step 5: Add your dressing and enjoy! Dressing brings the salad together and can give that punch of extra flavour. Try to experiment with homemade dressings as these will be more nutritious than store-bought types and remember to use only small amounts to keep the calories to a minimum. Choosing an olive oil or vinegar-based dressing is also better for your health than a creamy one. Here are some quick and easy dressing ideas: 

• Balsamic vinegar, extra virgin olive oil, crushed garlic, lemon juice, pepper 
• Red wine vinegar, Dijon mustard, fresh herbs, pepper 
• Low-fat mayonnaise, chopped parsley, minced garlic

Short on time? For a quick and easy option, drizzle a small amount of extra virgin olive oil and sprinkle some cracked pepper on top. Enjoy!