MAKE FRIENDS WITH SALAD

Inside Sport - - INSIDER -

A

s the days get warmer, it’s time to wave good­bye to stodgy win­ter food and em­brace light nd fresh op­tions. Crisp and crunchy sal­ads are a great way to shed those ex­tra win­ter ki­los and get in shape for sum­mer. But if you think of sal­ads as bor­ing diet food and find they never hit the hunger spot, adding healthy, hearty top­pings can turn sal­ads into sat­is­fy­ing, mouth-wa­ter­ing meals. Here are five easy ways to trans­form your leafy greens. You’ll be dig­ging into some great health ben­e­fits, too.

. GO NUTS

Toss in a small hand­ful of toasted nuts or seeds for a host of hearthealthy ben­e­fits, as well as es­sen­tial B-vi­ta­mins and min­er­als – and a lovely crunch.

Top picks: cashews, pecans, al­monds, macadamias, pepi­tas, chick­peas, se­same seeds.

. ROAST AWAY

Cubes of left­over roast ve­g­ies are a hunger-bust­ing, high-fi­bre ad­di­tion to your salad greens. It also adds bright­ness to your plate.

Top picks: red cap­sicum, pump­kin, Brus­sels sprouts, sweet po­tato, beet­root.

. GIVE YOUR SAL­ADS SOME TASTE APEEL

Add seg­ments of cit­rus fruits to boost your vi­ta­min C in­take to help fight off colds and flu. Or add a squeeze of lemon or lime juice.

Top picks: or­anges, grape­fruit, man­darins, pomelo, tan­gelo.

. GAIN FROM GRAINS

Mix in half a cup of warm grains to make your sal­ads more fill­ing and sub­stan­tial. It also bumps up your fi­bre in­take.

Top picks: brown rice, quinoa, pearl bar­ley, whole­meal cous­cous.

­. SPOON ON A SMARTER DRESS­ING

Stir through a dol­lop of re­duced-fat yo­ghurt for a creamy dress­ing that con­tains pro­tein and pro­bi­otic good­ness for happy tum­mies. It will also keep you feel­ing full.

Top picks: re­duced-fat plain or Greek­style yo­ghurt, tahini. Brooke Long­field is Healthy Food Guide’s Ac­cred­ited Prac­tis­ing Di­eti­tian (APD) and Ex­er­cise Phys­i­ol­o­gist, BSc (Nu­tri­tion) (Hons), BAp­pSc (Ex&SpSc).

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