Here are 5 secret ingredients to create the ultimate salad combo

27 Sep 2018
POSTED BY Alvin Thomas

Adding in those recommended daily food group requirements to your diet could be as easy as mixing it up a little with a hearty salad that punches above its weight.

No longer the simple toss-up of the diligent weight-watcher, the humble salad is here to stay – with souped-up versions (no pun intended) going head-to-head with the heartiest meat and three veg in helping you get your daily dose from every food group.

It’s time for a reality-check. How many of you reading this can confidently say you’re getting your daily recommended dose of greens each day? Which is two to three cups of vegetables per day according to the 2016 USDA Dietary Guidelines, in case you were wondering. 

While this may sound like an impossible feat to those who cringe at the thought of a carrot, it’s easy enough to accomplish with one simple dish, a salad. Not only can you make a dent in your daily consumption of vegetables, but you can also work your way towards hitting the target for other food groups as well with every multipurpose mouthful.

Here’s how

  • 1) Add meat such as steak or chicken and nuts such as pecans, walnuts, and almonds to get a protein boost. It’s recommended that an adult get anywhere from 150 -180g of lean and varied proteins per day.
  • 2) Add fruit such as oranges or strawberries to try and hit the two cups of recommended fruit serving per day.
  • 3) Crackers or quinoa can help you reach your allotment of 85g-115g of grains, half of which should be wholegrains per day.
  • 4) A little cheese can go a long way in helping you to meet the three recommended cups of dairy per day.
  • 5) Salad dressings count towards the five to seven teaspoons of oils that you should be consuming each day and the oils in dressings, such as canola and soybean, help your body to absorb nutrients from vegetables.

Salads provide a healthy and easy avenue to gather several of the recommended nutrients. Here’s a simple recipe to show you how easy it is to make a healthy and delicious salad.

Baby Greens with Roasted Pears, Feta and Walnuts

  • All you need are pears, olive oil, baby greens, feta cheese, toasted walnuts, salt, pepper, and your choice of salad dressings.
  • First, preheat your oven to 200 degrees Celsius. Line a baking tray with wax paper and drizzle four pears, peeled, cored and cut into eighths, with one teaspoon of olive oil.
  • Roast in the oven until the edges turn golden brown.
  • Once the pears have cooled, toss with eight cups of baby greens and your choice of salad dressings (a light vinaigrette is one recommendation). Sprinkle half-a-cup of feta and half-a-cup of walnuts over the greens and season with salt and pepper.



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