MAKE FRIENDS WITH SALAD
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 APEEL
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).