Salad Recipe Ideas – How to make a salad awesome!
Today we wanted to teach you about the components of a good salad to prove that salads don’t always have to be boring…

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A raw leafy green base; in the correct quantities (at least two cups, shredded) these contain high amounts of protein, calcium and iron.  Preferably the darker the green the better; fresh spinach, for example, contains nine times the amount of vitamin K in equal quantities that iceberg lettuce.
These leafs should be cleaned and dried (in a salad spinner or with paper towels) … no one wants a soggy salad!

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Colours and variety! Brightly coloured produce provide a lot of different nutrients:

REDS: contain beta carotene which is converted to vitamin A by the body (for eye and skin health)  and lycopene which may reduce the risk of heart disease; they are also high in elegiac acid and hydroxybenzoic acids – examples include: red bell pepper, tomatoes and pomegranate.
ORANGE YELLOW: are rich in beta-carotene, flavonoids and hesperetin as well as limonoids which have been shown to help fight certain types of cancer – examples include  squash, sweet potato, corn, citrus fruits and carrots.
GREENS: rich in lutein and zeaxanthin, both carotenoids which are said to protect eyesight. Some greens also contain isothiocyanate compounds which are thought to have anti-cancer properties  – examples include: rocket, spinach, kale, iceberg, apples, brussels sprouts, broccoli, peas, chard, herbs and legumes.
BLUE: rich in antioxidants and anti-inflamitories and also thought to keep the memory sharp – examples include: blueberries (and that’s about it)!
PURPLE: contain elegiac acid which is said to be an anti-aging compound – examples include  purple potatoes, grapes, plums, beetroot and aubergine.
WHITE: onions and garlic contain allicin which may stop tumour growth – examples include: garlic, cauliflower (cauliflower cous cous anyone?!), onions, coconut and parsnips.


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Fruit and veg high in water content help to bulk up a salad and make it a more filling meal. Examples include cucumbers, courgette and celery.Try spiralized cucumber for a Greek Salad with a twist!

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A filling salad definitely needs to provide you with health fats and omegas –
avocado, seeds, oil and tahini are all great plant based choices.
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To make a salad filling and sustainable, it’s a good idea to add in plenty of protein and fibre. If you’re plant based, good protein choices include: buckwheat, spelt, mixed beans, brown lentils, quinoa, tofu, nuts and seeds. If you eat meat, good choices are lean chicken or turkey breast or fish (tuna, salmon, white fish).As for fibre, it’s great to include wholewheat carbohydrates (buckwheat noodles, brown rice, bulgar wheat) and high fibre veg (sweet potato, artichokes, broccoli). Beans, lentils and split peas are both high in fibre and protein so are great choices.

What’s your favourite salad combination? Let us know over on instagram! You can find us there @fresheather! 
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