This wouldn’t be a nutrition column if we never talk about salad!
As we celebrate Halloween today, a lot of candy will be sold in the U.S. We can combat this volume of sugar by making healthier choices during mealtime.
We’ve all been there before. You want to lose weight, so you start eating more salads. This is great, but the biggest mistake I see is not eating what I call “balanced salads.” When the salad is not balanced, you’ll feel hungry and unsatisfied, and your craving for sweets will be impossible to ignore.
Even if you cut out all the sugar and junk from your diet, you’ll crave the sweets because your body needs a balance of three macronutrients (protein, healthy fats and quality carbohydrates) with every meal. When you cut out one of these macronutrients, you run short on what the body needs, and your cravings will drive you to fill the void with less-than-healthy alternatives.
Here is a recipe that will leave you satisfied and help you kick sweets and gain health:
Step 1: Grab a bowlThe bowl should be able to hold at least 4 cups, so you can pack it with greens and veggies.
Step 2: Go for the greens. Shoot for 2 cups of rich seasonal greens such as spinach, kale, arugula or leafy romaine lettuce as the base because they are packed with nutrients. If you want to start off slow, begin with romaine lettuce as your taste buds adapt.
Step 3: Add vegetables Whether raw or cooked, green bowls are a great way to use leftover veggies. Think outside the box (e.g. beets, broccoli and brussels sprouts) and buy one or two different vegetables each shopping trip to discover new foods and keep from getting bored.
Step 4: Add protein You need protein! Grilled, sautéed or roasted meats or fish are the next addition. Other great protein sources include beans and rice, quinoa or boiled eggs. Think grass-fed, antibiotic and hormone-free meats and fatty fish such as wild-caught salmon. You don’t have to stick to just chicken breast either – you can have some dark meat, too!
Step 5 – Spice it upHerbs, toasted nuts and seeds or feta/goat cheese can add more texture and flavor to the bowl. Finish off with coarse sea salt and ground pepper. In this step, make sure to add your healthy fats such as pepitas, hemp seed and chia seed.
Step 6: Drizzle dressing Olive oil and lime juice, avocado and lime dressing, and flavored balsamic vinegar are all clean and healthy dressings to top your bowl. The dressing should be oil-based to ensure you’re not adding junk fats to your meal.
A few flavors to try: (1) Tex-Mex Bowl – arugula, avocado, shredded carrots, broccoli, black beans, rice, salsa and lime dressing. (2) Greek Green Bowl – spinach, bulgur wheat, chickpeas, jarred roasted bell pepper, cherry tomatoes, Kalamata olives and feta cheese. (3) Rainbow Bowl – beet, sweet potato, asparagus, baby kale, quinoa and roasted walnuts.
Fran Sutherlin is a local registered dietitian, health coach, speaker and owner of Sustainable Nutrition, which has offices in Durango and Bayfield. She can be reached at 444-2122 or fran@fransutherlin.com.
