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A truly full salad requires a few important ingredients. First, create a base with as many raw or steamed vegetables as possible. This ensures that your meal contains enough fibre, nutrients, and variety. Then, add a lean protein (tofu or chicken), a high-fibre carb (quinoa or lentils), and a healthy fat (avocado or sliced almonds).
Again, it depends on your requirements, but a satisfying salad should have at least 15 grams of protein and 5 grams of fibre, as the National Institutes of Health (NIH) suggested.
Also, avoid grilled vegetables. The extra oil might increase the calories in a salad, so have most of your vegetables steamed or raw. Healthy fats can add calories if you don't watch your portions. While avocado is a great complement, eating half an avocado instead of a quarter produces more than 80 calories.
Always get your salad dressing on the side to regulate the amount. Don't use more than two teaspoons if you're adding it yourself.
Now that you've covered the essentials. Learn about five toppings that make a salad bowl more healthful. Continue reading!
5 Salad Bowls To Try This Spring
1. Salmon Salad With Avocado And Sweet Grape Tomatoes
This salmon salad went viral on TikTok and has been featured in many articles. This bowls contains all the ingredients for a full meal: Nearly 30 grams of lean protein, avocado for healthy fats, and slivered almonds for a satisfying crunch. Grape tomatoes and balsamic vinegar offer a flavour to an otherwise simple dinner.
2. Shrimp, Avocado, and Egg Chopped Salad
Shrimp is a high-protein alternative to meat or chicken, making it an excellent salad topper when you're attempting to cut calories. This mix also contains eggs for added protein, olive oil for heart-healthy unsaturated fats, and lime juice for a fresh, zesty flavour without the sugar-laden dressing. One can also add a bit of sour cream to make it more tasty.
3. Strawberry Caprese Pasta Salad
Want low-calorie pasta salad? Well, here it is! This summer-inspired dish has only 402 calories per serving, with 13 grams of protein and 7 grams of satisfying fibre. Whole wheat penne is the robust base, strawberries add sweetness and vitamin C, and mozzarella, coupled with olive oil and shallots, boosts the flavour profile.
4. Lentil and Steak Salad
Steak does not have to be brown or boring. Dress it up with colourful grapefruit and red cabbage for a healthy, nutrient-dense dinner that satisfies both sweet and savoury desires. Finish with flavorful honey, lemon juice, and mustard dressing for the Turkey Avocado Cobb Salad. When you're hungry, there's nothing quite like this classic salad!
5. Middle Eastern Rice Salad
Sick of greens? Well, everyone does at some point. You can completely replace them with a healthier carbohydrate. In this case, brown rice and lentils provide a protein and fiber-rich foundation, while a variety of vegetables—from carrots to tomatoes to onions and celery—increase the nutritious content with vitamins A and C, folate and antioxidants. Add a pinch of cayenne and paprika for a smoky taste.
Salads are an excellent method to get enough vegetables into your diet without counting calories. This will keep your diet interesting and help you lose weight and eat more balanced.
