This is to all the salad fans out there and for those who are hesitating to eat salad for a snack or a meal. I used to be one of you…never considered salad greens as real food . I was wrong…today I love to eat my greens and have made it so yummy to consume that you would want it for lunch and dinner or snack not today but everyday….
Nutrient dense food
If you are thinking of weight loss or even weight management or just a meal that can be nutrient dense…here is the solution for you. This green salad is vegetarian and believe me ..it will make your gut happy for sure. I recommend that you buy your greens organic. Spinach...my favorite of all greens…. It is definitely considered a nutrient dense food because it is rich in vitamins and minerals along with a good amount of phytonutrients. One cup of spinach has only 7 calories. Wow! what a relief…with every food being calorie dense it has been so hard to find something which is not only nutrient dense but low in calories. Best part about spinach is that its value does not diminish when you cook it. So you have the choice to eat it raw like in this salad or cook it …does not matter as long as you consume it on a regular basis.
I have always added walnuts to the meal plan for my clients and they are a big part of my weight management diet. One ounce of walnuts have
2.5g of omega-3 fatty acids
4g of protein
2 g of fiber.
Great for your hair since it also contains biotin.
I am not too fond of cheese but love the taste and flavors in feta cheese. It is usually made from goat milk and has small amounts of iron,vitamin d,B12 and calcium. I try to use it sparingly in my salads since it can be high in saturated fats and sodium.
Chick peas have 286 calories per cup but is rich in soluble and insoluble fiber. It is a great protein and iron boost. I have a friend who has IBS (irritable bowel syndrome) and chickpeas in her diet does not bother her. Almost all fruits and vegetables are now depleted of selenium but chickpeas still has traces of selenium which is great for preventing inflammation. Soak your chick peas overnight and boil them with salt and water. It is simple,easy and healthy.
Another favorite ingredient that I love to use in my recipes is garlic. I enjoy making garlic dressings. Garlic provides great boost to your immune system. Its anti-inflammatory properties makes it a great ingredient in weight loss recipes since inflammation is directly related to obesity. I often recommend garlic for detoxification. It helps flush the toxins out from your body.
Give me my Greens !!
Prep time :15 min Serving size:1
2 cups spinach
2 cups of lettuce greens
1/4 cup green onions
1/4 broccoli slaw
1/3 cup chick peas
2 tbsp feta cheese
2 tbsp of crushed pecans
2 tbsp of dried cranberries
2 tbsp crushed pita chips (optional)
Garlic lime dressing
2 tbsp crushed garlic
1 tbsp olive oil
1 tbsp lemon juice
Mix the above ingredients really well and sprinkle the dressing on top of the salad and serve.
Cheers to healthy living !!