Delicious Salad Diet Plan

Delicious Salad Diet Plan

Did you know that adding a salad every day to your diet has plenty of health benefits? Did you also know that it is one of the easiest ways to include servings of vegetables and fruits?

Perhaps too often salad is seen as a bit bland, just something for picnics and summer days, or ‘diet food’ courtesy of sheer lack of calories. But there is so much more to it than that and you will do yourself a great benefit by adopting a salad diet plan.

Vegetables and fruits are rich in vitamins, minerals, dietary fibre, antioxidants and other nutrients that can help to protect you from sickness and disease.

A research published in the Journal of Epidemiology & Community Health found that people who eat seven or more portions of vegetables and fruit a day have a 42% lower risk of dying from any cause, compared to those who eat less than one portion.

It also found that they enjoy a 31% lower risk of heart disease and a 25% lower risk of cancer.

Fascinatingly the study also brought to light that vegetables had a larger protective effect than fruits. That might surprise quite a few people. So, your focus should be on consuming more vegetables and a smaller amount of fruit.

A salad is a great idea for meals at any time but it is particularly convenient for lunch, won’t be heavy in your stomach and won’t trigger any mid-afternoon energy crashes.

So here is a delicious salad diet plan for you to tuck into and benefit from.

Start with a green base: choose Romaine lettuce (not iceberg lettuce) or any mixed salad leaves. Next add any 4 or 5 of these vegetables: red or white cabbage, red onions, carrots, cucumber, bell peppers, broccoli, tomatoes, celery, peas, beetroot or radish (choose fresh organic vegetables).

Next add any of these protein: sardines, salmon, turkey, mackerel, chicken, beans, chickpeas or eggs.

Now add one of these healthy fats: olives, avocado, shredded coconut, raw nuts, seeds or egg yolks.

Next add any of these fresh herbs: parsley, coriander, thyme, mint, rosemary or basil.

And now add your dressing. Prepare your own dressing, mix a tablespoon of extra virgin olive oil with freshly squeezed lemon juice or apple cider vinegar, add 1/2 teaspoon of turmeric and 1/4 teaspoon black pepper. Stir till well blended and pour over the salad and enjoy the delicious salad!

The Bottom Line – A delicious salad is easy to prepare and enjoyable to eat. It is a good way to add more raw organic food with lots of colour and flavour to your diet. There is so much variety and, crucially, salad is packed with nutritional benefits.

Keep yourself strong and healthy by including a delicious salad diet plan into your everyday diet.

Oven Baked Salmon on a Bed of Salad

Oven Baked Salmon on a Bed of Salad

This recipe is so delicious. It is great for lunch; it will fill you up and keep you satisfied!

Ingredients

  • 1 fillet od wild Salmon, seasoned and oven baked
  • 2 carrots, washed and grated
  • A handful of rainbow chard, chopped
  • ½ avocado, chopped into chunks
  • 1 tablespoon broccoli sprouts
  • ½ cucumber, chopped

 

Dressing

  • 1 tablespoon extra-virgin olive oil
  • ½ freshly squeezed lemon juice
  • A pinch of black pepper

Instructions

  • Add the cucumber, rainbow chard, avocado, broccoli sprouts and carrots to a glass bowl and mix it all together
  • Add salad mixture to a serving bowl
  • Place the oven baked salmon on the salad
  • Mix the salad dressing ingredients together and drizzle over the salmon and salad.
  • Serve and enjoy!
Carrot and Lettuce Salad with Grilled Salmon

Carrot and Lettuce Salad with Grilled Salmon

A healthy lunch doesn’t have to be complicated or expensive. Check this out…….

Season salmon with thyme, rosemary, dash of Himalayan sea salt, chilli pepper and olive oil and leave overnight in the fridge. Ready to be grilled the next day.

  • Chop up the lettuce, grate the carrot, drizzle on salad dressing (make your own salad dressing: ½ fresh lemon, 1 tablespoon of extra virgin olive oil, a dash of Himalayan sea salt, a dash of chilli pepper mix it all together)

Serve salad with salmon… so yummy..Enjoy!

Calorie Information Coming Soon!

Coriander Carrot and Avocado Salad

Coriander Carrot and Avocado Salad

A simple yummy salad bursting with nutrients important for optimal health.  The addition of avocado increases the absorption of a variety of nutrients and the fresh coriander gives it a spicy flavour.

Ingredients

  • 3 carrots, grated
  • 30g of fresh Organic Coriander, chopped
  • 1 avocado, peeled and sliced thinly
  • 1 tablespoon of extra virgin olive oil

Instructions

  • Combine the grated carrot and chopped coriander in a bowl
  • Place the sliced avocado beside the mixed carrot and coriander leaves
  • Sprinkle on the extra virgin oil and enjoy!

Calorie Information Coming Soon!

Beans Cucumber and Red Onions Salad

Beans Cucumber and Red Onions Salad

It is a good idea to have one or two days within the week when you replace your animal protein with some vegetable protein such as beans.

Try this yummy recipe for lunch. It is quick and easy to prepare. It can be eaten on its own or as a side dish…..

Beans is bursting with good carbohydrate, protein and soluble fibre which are important for bood sugar balance and keeping you full and satisfied. It is also rich in B vitamins (B1, B6, and B9) and several minerals which are important for optimal health.

You can use any beans you want, canned or freshly cooked by you. Read the label of any canned beans you buy, make sure it has no added sugar or sweeteners

Serves 2

Ingredients

  • 1 cup of beans (250g), soaked and cooked
  • 2 Pak Choy, leaves and stalk finely sliced
  • 1 cucumber, diced
  • 1 avocado, diced
  • ½ red onions, minced (cut into small pieces)
  • ½ fresh lemon
  • Himalayan sea salt
  • cayenne chilli pepper

Instructions

  • Combine all the ingredients in a bowl and season with salt and cayenne chilli pepper .
  • Drizzle some extra virgin olive oil and fresh lemon juice and it is ready to be served. It is so delicious and filing. Enjoy!

Are there any days in the week when you do not eat any animal protein like chicken, lean meat or fish and replace it with vegetable protein? Which vegetable protein do you use?

Calorie Information Coming Soon!

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