Salad building

Salads are one of many ideas for increasing food diversity which is vital for a healthy gut microbiome.

Salads also provide a great opportunity to choose foods that are high in protein, fibre and antioxidants.

Salads can be hot or cold, pre-prepared or made to eat instantly.
Vegetables can be enjoyed raw, or cooked.

Dressing options are endless. But a quick drizzle of good quality extra virgin olive oil and a squeeze of lemon juice can’t be beaten.

Think of salads as a ‘choose your own adventure’ style meal, for anytime of the day.

How to build a salad

Greens & Veg

Add = 1-2 serves leafy greens + 2-4 serves other non-starchy vegetables

  • Tomato, cucumber, spinach, rocket, kale, radish, Zucchini, broccoli, peas, beans, sprouts, mushrooms cabbage

    1 cup raw veg = 1 serve

    1/2 cup cooked veg = 1 serve

Protein

Add = 1/2 - 1 palm sized portion*

  • Meat, poultry, fish, eggs, tofu, legumes

  • Hot tip* pre-boiled eggs, leftover meat and canned fish are great time savers

Carbohydrates

Add = 1/2 - 1 cup*

  • Rice, quinoa, potatoes, sweet potatoes, pumpkin, beetroot, legumes, buckwheat noodles, sourdough bread, pulse pasta.

Fat

Add = 2-4 tbsp

  • Extra virgin olive oil, avocado, nuts, seeds, goats cheese, bocconcini, oily fish, olives, organic butter, avocado oil.

Flavour & crunch

  • Herbs, spices, buckwheat kernals, sun-dried tomatoes, sesame seeds, fried shallots, nuts, seeds.

Dressing ingredient ideas

  • Extra virgin olive oil, vinegars, mustards, wasabi, maple syrup, honey, tamari, miso, mirin, lemon, lime, orange, sesame oil, coconut aminos, chilli.

*opt for higher end for males or very active people

Georgie Gorman