Healthy Salad Recipes for a Nutrient-Packed New Year

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Why not start your new year off in the right direction by including a handful of healthy salad recipes within your daily meal plan? Although the concept of healthy salads is certainly nothing new, many of us are uncertain where to begin. The team at Spatz3 has therefore taken the time to compile this handy how-to guide. We will address common concepts such as what types of salads offer the most nutritional value, the five basic salad varieties and some tasty ideas to experiment with.

Why Choose a Salad for Weight Loss?

There are actually a number of reasons why salads are often used by those who are looking to lower their body mass index. Not only are salads quite filling, but they are packed full of invaluable vitamins and nutrients. When we then remember that salads are easy to prepare and represent convenient on-the-go foods, the advantages become clear. Let’s now highlight some popular low calorie salads as well as the their primary ingredients.

low calorie salads

Enjoy a Protein Punch

This first healthy chicken salad recipe is sure to whet the appetite. As you may have guessed, the main ingredient is chopped chicken breast. This lean meat is then complimented by chopped tomatoes, thinly sliced cucumbers, diced garlic cloves, and virgin olive oil for flavouring. Note that you can substitute chicken for chunk light tuna if desired.

Keeping it Real with a Touch of Cauliflower

Although cauliflower might not be the most popular ingredient due to its perceived blandness, this can all be changed when it is roasted. Combine roasted cauliflower heads (known as “florets”) with snipped dill, raisins, spinach and sliced red onions. You can then add other ingredients such as sherry vinegar and honey for an additional flavour kick.

A Bit of Colour Never Hurts

Not all salads necessarily involve vegetables. On the contrary, there are many salad fruit recipes that will keep you and your guests coming back for seconds. The good news is that your options are nearly limitless. Consider these nutrient-packed delights when preparing your next meal:

  • Strawberries (an excellent source of natural glucose).
  • Bananas (extremely high in potassium).
  • Blackberries or blueberries (potent sources of nutrients such as vitamin B6, copper and manganese).
  • Orange slices (your to-to solution for ample amounts of vitamin C).

We should also mention that there is no “right” or “wrong” way to prepare a tasty fruit salad. So, feel free to experiment to your heart’s content.

A Few Salad Fundamentals

Now that we have highlighted some sure-fire salad recipes, we will look at some basic observations that are not always familiar to the general public. For instance, did you know that salads can actually be separated into five categories? These are:

  • Vegetable.
  • Fruit.
  • Veggie/fruit mixes.
  • Tossed salads.
  • Bound salads (each ingredient is separate and can be combined depending on the tastes of the individual).

So, is there a specific type of salad that is thought to be the “healthiest”? The health benefits of any salad are primarily determined by what you are trying to achieve. For example, consuming salads high in protein is an excellent way to build and maintain lean muscle mass. If you instead wish to avoid pesky between-meal cravings, ingredients such as lettuce, tomatoes and cucumbers are great options.

Still, there are a number of ingredients which are worth their weight in gold when referring to nutrition alone. Consider these examples:

  • Lean meats (as mentioned above).
  • Low-fat cheeses.
  • Virgin olive oil (due to its heart-friendly properties).
  • Legumes such as lentils and kidney beans.
  • Hard-boiled egg whites (providing an additional sensation of satiety after a meal).
salad for weight loss

A Step in the Right Direction

Even those who ae happy with their current bodyweight should include salads within their current meal plans. Salads are excellent ways to obtain a kaleidoscope of nutrients and as they are easy to prepare, they are ideally suited for busy lifestyles.

Assuming that you want to further enhance the benefits of your Spatz3 adjustable gastric balloon, salads represent yet another formidable tool within your arsenal. Whether tossed, bound or becoming immersed within a decadent plate of fruit delights, these healthy salad recipes should never be overlooked!

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