Foodie Friday - How to Build the Perfect Salad Bowl

Do you suffer with the mid-afternoon slump? The majority of my clients will come to me struggling with sugar cravings mid-afternoon. This is so common and something I used to experience myself! When I ask what they ate for lunch, they usually say 'a chicken salad'. When I probe further, I find out that by 'salad', they mean some lettuce, cucumbers and tomatoes. Babes, that wouldn't fill a mouse. So, this is your sign to start eating proper salads, made with actual filling ingredients #makesaladsgreatagain. Making this switch helped so much with reducing my mid-afternoon energy slumps and sugar cravings - same with my clients! Trust me, you won't regret making one of my salads.

Build your base

Start with leafy green vegetables. Lettuce is very refreshing so that can go on there, however you should add something a bit darker too to get the benefits of the antioxidants.

Why not try:

Rocket (great for bile production)
Spinach
Kale
Arugula
Mixed leaves

Add some colour

Add a variety of vegetables for color, crunch, and nutrients. Try to get a few different colours in there, plants contain polyphenols which are antioxidants produced in their skin. The different colours support different areas in the body so eating the rainbow everyday is a great way to support your health:

Try:

Cucumbers
Tomatoes
Bell peppers
Red onions
Carrots
Radishes
Avocado

Fibre is your friend

For extra energy, fullness and a boost for your gut, add in some fibre. Serving these warm also adds a level of satisfaction to your salad.

Some of my favourites:

Black rice
Wild rice
Chickpeas
Butter beans
Quinoa
Sweet potatoes
Lentils

Protein, keep it lean

Including protein will help you stay fuller for longer, as it's a slower release of energy which will help you maintain consistent energy levels.

Top your salad with:

Grilled chicken
Steak
Tuna
Salmon
Prawns
Hard-boiled eggs
Tempeh
Tofu

Healthy Fats

Stop demonising healthy fat! We need it for nutrient absorption, functions in our body and it literally feeds your brain.

I love:

Avocado
Olive oil
Nuts (e.g. almonds, walnuts)
Seeds (e.g. sunflower, pumpkin, hemp)
Cheese (e.g. feta, goats, Parmesan)

Fun Extras

Different flavour and textures means your salad will be anything but boring and also adds extra nutrients.

Why not add:

Fruits (e.g. apples, blueberries, strawberries)
Herbs (e.g. basil, parsley, dill, coriander)
Fermented veg - these will provide probiotics to help your gut (e.g. sauerkraut, kimchi, fermented onions)
Sprouts (e.g. watercress)
Dried fruits (e.g. cranberries, raisins)

Dress it up

Finally add a delicious dressing to your salad. Bottled dressings tend to be ultra-processed, but who needs them when you can make a delicious dressing in seconds?

Try these:

Garlic yogurt dressing (available in my recipe guides)
Olive oil and balsamic vinegar
Houmous
Tahini
Lemon juice, apple cider vinegar and olive oil
Avocado oil

High Fibre Chickpea and Sweet Potato Salad Bowl

Time: 40 minutes

Serves 4 - 6

Ingredients:

4 small sweet potatoes

1/2 bag rocket

1 bell pepper (any colour, but orange is my fave)

1/2 punnet baby plum tomatoes

1 tin chickpeas

30g feta

2 tbsp hemp seeds

2 tbsp sunflower seeds

2 tbsp fermented red onions (I like Belle and Herbs)

2 tbsp extra virgin olive oil

Handful fresh basil

Salt and pepper

Method:

Preheat oven to 180 degrees Celsius. Chop the sweet potatoes into cubes, leaving the skins on. Place in a baking tray, drizzle with 1 tbsp extra virgin olive oil and season with salt and pepper. Roast for 35 minutes.
Chop the pepper, tomatoes and basil. Add to a salad bowl with the rocket (this is great for digestion). Drain the chickpeas and add to the bowl.
When the sweet potatoes are done, add to the salad bowl. Top with the seeds, feta and fermented onions. Drizzle with olive oil, season with salad and mix.
Serve and enjoy! I love this salad with some wild caught salmon or grilled harissa chicken thighs.