As Homer Simpson taught us in the glory years of the Simpsons, ‘you don’t make friends with salad’.
This is especially true if you’re making these common salad errors. Yes, there’s more skill to balanced salad-building than tossing veggies into a bowl and adding your favourite dressing.
Do you know what the perfect amount of protein to add to a salad is? What the best dressings are?
We’ll identify 5 common salad mistakes, and how to fix them.
Too little/too much protein
There’s nothing wrong with adding chicken, cheese, or eggs to your salad. But including all three is ambitious and overdoing it, while including zero protein will leave you hungry later on.
Protein in salad is essential, boosting satiety, metabolism, and muscle building.
Good portion examples could be a half-cup of lentils or beans, or 3 ounces of lean meat or seafood. If you’re more of a dairy-in-salads kind of person, try a half-cup of cottage cheese or one whole organic egg along with three egg whites.
Too little/too much fat
Don’t fear the fat. Good fats can reduce inflammation in the body, and keep you feeling full for longer.
To get them in your salads, choose dressings made from extra virgin olive oil, balsamic vinegar, and your preferred spices. Avoid fat-free alternatives.
Other ways to add fat to your salads can be via sliced avocados, or a handful of nuts – both add coveted textures and flavours.
Limited veggie variety
Yes, we know your salad will likely feature some sort of lettuce, but it doesn’t have to.
Mix up your salads with a wider range of veggies – look to various greens, tomatoes, peppers, onions, cabbage, etc. Not only will your taste buds appreciate the change of taste, your body will appreciate the reduced risks of certain cancers thanks to the health benefits from diversifying your veggies.
No good salad is complete without a hint of energy-revving carbs.
Look to whole grains to fill this void. We recommend a third- or half-cup of quinoa, corn, or roasted potatoes. Like many tips on this list, this salad addition will maintain satiety.
Nothing’s worse than a season-less steak, and that rule applies to salads, too.
Enhance your salads with fresh herbs like basil, cilantro, or mint. Or, opt for pre-seasoned ingredients to save that extra step, with options such as pesto-roasted veggies or spicy guacamole.
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