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10 tips to boost your salad’s nutrition and flavour

Salad inspiration

Most Australian adults don’t eat the recommended 5 serves of vegetable each day.  Adding  a simple salad to your protein for lunch and dinner is an easy way to boost your intake of fresh veggies and get the phytonutrients your body needs.  

Salads basics such as baby spinach, mix leaves, cucumber, capsicum, snow peas, tomatoes and celery can start to get a little boring so try my 10 tips to boost your salad’s nutrition and flavour. 

  1. Add some roughly chopped cabbage, white or red. This adds fibre, vitamin C, vitamin k and crunch.   It is beneficial for gut health, bowel health, liver function and bone health. 
  2. Swap your greens – switch regularly between spinach, rocket, kale, mix leaves and cos lettuce or go for a mixture, our gut loves variety.  
  3. Add some raw carrots, they add fibre, colour and makes your salad  more satiating. 
  4. Add some seeds – pumpkin seeds, sunflower seeds, hemp seeds or sesame seeds.  Raw or lightly toasted.  Seeds are an under rated food, they are cheap and full of protein, good fats, fibre, vitamins and minerals. 
  5. Add a little fruit, for example a few thin slices of apple or pear, a tablespoon of currents or a finely chopped strawberry.   
  6. Add some bitter veggies such as endive, radicchio, radish, Brussel sprouts (raw but finely chopped), just a little to start with.  Bitter flavours promote digestion and liver function.
  7. Add herbs such as fresh mint, coriander and parsley.  Fresh herbs are full of flavour, vitamins and minerals including iron. 
  8. Add some sprouts or alfalfa.   Broccoli sprouts are particularly beneficial for hormonal health and liver function and alfalfa can support sleep.
  9. Add some oils.   Good oils help us feel full but also boost our body’s ability to absorb some vitamins.  
  10. Add some vinegar or lemon juice.  1 or 2 teaspoons of vinegar is enough.  This helps your digestion and is especially helpful if you suffer from bloating. 

When serving your salad serve soggy veggies (like cut tomatoes) separately and the dressing on the side, this way leftovers can be used the next day.  

If you need assistance with your diet or health make an appointment with Jean in clinic or on zoom.