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Salad recipes

Salads are delicious and, more importantly nutritious, dishes you can tuck into this coming summer. Leafy greens, beans and mielies are all great salad ingredients to use and are good sources of fibre, which helps aid digestion and keeps you feeling fuller for longer.

[Tweet “More coloured vegetables you add to your salads = more health promoting nutrients for you”]

rainbow heart fruit and vegetables

  • Red and orange vegetables and fruits can help reduce the risk of cancer
  • Red-Purple-Blue vegetables and fruits can help to maintain heart health by strengthening blood vessels
  • Yellow-Green vegetables and fruits are seen to be good for eyes and vision function. They may help to reduce the risk of retina damage
  • White-green vegetables and fruits may be good for the heart and for protection from cholesterol and cancer.
  • They are said to be anti-viral and anti-bacterial.

To increase and support day-to-day brain functions, various nutrients and oils are essential to ingest. Spinach, strawberries, blueberries, quinoa, peanuts and avocados are all great choices for optimum brain health.

Below are three salad recipes that look fresh, taste great and most importantly, are packed with nutrients to keep your body and mind energised throughout the day.

black bean salad with avocado
[Tweet “Super simple black bean, mielie and tomato salad”]
Salad ingredients for two servings:

  • 2 cans of black beans, rinsed and drained
  • 2 mielies, stripped
  • 2 chopped tomatoes
  • ½ a chopped red onion
  • ½ lime/lemon, juiced
  • Salt and pepper to taste


Step 1:
Add all the ingredients into a large bowl.
Step 2: Pour the lime/lemon juice over the top of the salad and toss. To allow flavours to combine, place in the fridge for an hour before serving.

nuts little salad steak
[Tweet “Super (and delicious) protein and pepper parmesan salad”]
Salad ingredients for two servings:

  • 4 cups lettuce
  • 2 mielies, shredded
  • 2 shredded carrots
  • ½ a punnet of chopped mushrooms
  • ½ a chopped red onion
  • 2 diced tomatoes
  • 1 diced avocado
  • 200g of chicken or beef strips
  • Cup of either brown rice or whole wheat pasta

 

Salad dressing ingredients:

  • 1 cup plain fat-free yoghurt
  • ¼ teaspoon lemon juice
  • 1 tablespoon olive oil
  • ¼ cup grated parmesan cheese
  • 1 tablespoon cracked pepper
  • 2 tablespoons red wine vinegar
  • 1 teaspoon onion powder
  • ½ tablespoon garlic salt
  • ½ tablespoon paprika
  • 1 tablespoon of fresh dill (herb)
  • A dash of Worcestershire sauce

 

Step 1: Build your base: Pile your plate with one to two cups of the lettuce of your choice.

Step 2: Load up the veggies. Add plenty of vegetables for crunch, flavour and colour keeping in mind the nature of the dressing. Mielies, carrots, mushrooms, red onion, tomato and avocado work well. Just remember to try and keep things seasonal.

Step 3: Pack on the protein (and some starch). Protein gives you energy and tends to help you keep fuller for longer which should offset the chance of snacking. Add some lean chicken, tinned fish (tuna or sardines) or strips of beef to increase your protein intake. You can also add some starch in the form of brown rice or whole-wheat pasta.

Step 4: Combine all the dressing ingredients and let the dressing chill for two hours before serving over your salad. When eaten in moderation, cheese can be part of a healthy diet as it contains calcium and protein. For those watching the calories, there are low-fat cheeses available. Parmesan is one of the cheeses which is naturally low in fat.

lettuce salad with avocado and fruits
[Tweet “Super brain boosting spinach, quinoa and berry salad”]
[Tweet “Your brain performs incredibly vital functions on a daily basis, and consumes around 20% of your daily energy”] DAILY ENERGY– making it important to feed your brain, not just your body. The following recipe contains a variety of ingredients which are good for the brain.

Salad ingredients for two servings:

  • 1 bag baby spinach
  • 1 cup sliced strawberries
  • 1 cup blueberries
  • ½ cup toasted pecan nuts
  • 1 cup cooked quinoa
  • 1 diced avocado
  • Salt to taste

 

Vinaigrette ingredients:

  • ½ juiced lemon
  • 1 tablespoon honey
  • 3 tablespoons olive oil

 

Step 1: Whisk together the lemon juice, honey and olive oil in a small bowl to create a vinaigrette. Allow to stand for a few minutes.

Step 2: Place the spinach in a large bowl and cover with the strawberries, blueberries, pecans, quinoa and avocado.

Step 3: Drizzle the vinaigrette over the salad and toss to combine. Season to taste with salt.

Content provided by Naazneen Khan, Nutrition, Health and Wellness Manager at Nestlé South Africa
Click here to view her bio

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