Salad Craze
It’s easy to build a satisfying salad once you know how
Dodgers of the salad: it’s time to show courage
• Protein
The first thing you need is a protein source to support muscle recovery and to fill you up. Hard-boiled eggs are a great choice, as they are a complete protein (meaning they contain all nine essential amino acids); a large egg provides around seven grams of protein. Other great options are meat, fish, seafood, tofu or tempeh.
• Healthy fats
Fats have many important roles in the body. They are essential for helping us absorb fat-soluble nutrients – vitamins
A, D, K and E – as well as playing key roles in cell growth and renewal. Don’t avoid fats for health reasons – just make sure you choose the right ones. Fats are also often among the tastiest additions to your salad: avocados, unroasted nuts, seeds and cold-pressed oils (especially olive, rapeseed and flax) are some of the best sources.
• Vegetables
Leafy greens are a great salad base and are rich in run-boosting nutrients. Spinach, for example, contains nitrates, which help deliver oxygen to working muscles. But while leafy greens are nutrient-dense, they aren’t a substantial base for a meal, so you might want to bulk them out. Try grated veggies such as carrots and courgettes, or leftover roasted veg such as peppers and red onions. Tomatoes and chilli peppers are also a runner’s friend, as they are a source of vitamin C, which, among other benefits, helps to protect against UV-induced sun damage.
• Carbohydrates
An optional addition to your salad, but a good idea if you’re fuelling for, or refuelling after, a longer run. Choose whole, unrefined carbs that provide vitamins and minerals, which white, refined versions often lack. Brown rice, or sweet potatoes are good options. Pulses such as lentils and chickpeas are also a great source of fibre, to support healthy digestive function.
• Dressings
Dressings are where salads can go wrong. Ditch the gloopy shop-bought versions and make your own instead. Base yours on a cold-pressed oil such as olive oil and flavour to your liking with lemon juice, apple cider vinegar, herbs or mustard. Alternatively, you could try a harissa dressing with a little coconut yoghurt, harissa spices and sun-dried tomato paste. (This works especially well on a salmon salad.)
• Toppings
Want to finish it off with a little flair? Add a tasty, crunchy topping that will score some extra health points, such as pomegranate seeds, sprouted seeds, kimchi or sauerkraut. Don’t throw in everything; pick something that complements the flavours in your bowl to avoid derailing the whole recipe.