60 second summary:
- Salads don’t have to be boring or leave you feeling hungry
- Combine 4 key components to make a balanced, tasty meal
- Start with a rainbow of vegetables, salad and fruit
- Add wholegrains for fibre
- Add protein to help keep you full (meat, fish, beans, lentils, tofu)
- Finish with a topping of seeds, nuts (if safe), olive oil or other dressings, cheese
Salad is often an afterthought on the side of the plate, composed of tired lettuce and maybe some cucumber and tomato. Or it is seen as something that’s only eaten reluctantly when on a diet. But salads can be vibrant, filling, and delicious, packed with nutrients to make a balanced meal. In the summer months when cooking can feel more of a chore and hot food might be less welcome, try some of our ideas for substantial salad meals.
The rule of four
Base your salad around 4 key components
- Start with a base of vegetables and fruits, choosing a variety of colours for nutritional diversity. The more types, the better, as you get more vitamins, minerals and fibre, and it adds variety in interest, texture and taste.
- Add a carbohydrate food, whether it is grains like couscous, quinoa, buckwheat, rice or pasta. This will provide fibre to help keep you full and feed your gut microbiome, especially if you choose wholegrain varieties.
- Add a protein food. These will also help you to stay fuller for longer and contain valuable minerals like iron and zinc as well as vitamins like vitamin B12. Try chicken, salmon, prawns, marinated tofu, pulses like beans and lentils or hummus.
- Finally, add toppings for taste, texture and crunch. This could be a simple dressing, or it could include nuts (if safe to eat), seeds, grated or crumbled cheese, or croutons. Try to keep them to smaller portions because, while these foods are all nutrient-dense, they can also be high in calories, so use sparingly.
Putting it into practice, below are some delicious, filling examples, set out in a table to show how the 4 components combine to make the finished meal.
Summary
By combining colourful vegetables and fruit, wholegrains, protein and flavourful toppings, salads can become satisfying meals that nourish both body and mind. As we celebrate World Wellbeing Week, it’s a great opportunity to explore simple ways to support wellbeing through balanced, enjoyable food choices.
Claire Baseley – Consultant Nutritionist
