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a week of salads

a week of salads

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We love salads at The Health Boost and nearly every day will have one for lunch and in the summer for supper too. However there's no limp lettuce and starving ourselves with our salads. The key to a good salad is to get the right balance of protein, healthy fats and some slow release healthy carbohydrates so that you aren't hungry again by 3pm. Every salad must contain a palm-sized amount of protein. This can be in the form of salmon, mackerel, chicken, lentils, chickpeas or feta cheese if you tolerate dairy. Healthy fats must be included too. Usually that's extra virgin olive oil in the dressing but we often also include some pumpkin seeds and sunflower seeds sprinkled on top of our salads. Pumpkin seeds are rich in zinc, often lacking in our diet and the healthy fats will keep us fuller for longer. We also include lots and lots of vegetables in our salads. Some starchy vegetables for the carbohydrates and lots of other colourful vegetables, including lots of green ones which are a good source of magnesium (again often lacking in our diet). We hope this selection of salads will provide you with some inspiration. We change our salads weekly, depending on what's seasonal and what delights our vegetable box brings. Have fun experimenting with your salads!

 

Sunday

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We have included this red cabbage and fennel slaw on a Sunday as it's a perfect accompaniment to a summer BBQ. It's also robust enough that any leftovers will make an ideal packed lunch the next day with perhaps a tin of sardines for added protein and healthy fats.

Monday

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This beetroot, lentil & feta salad is ideal in either the summer or winter. In the winter leave the lentils warm so that your salad isn't cold. 

Tuesday

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This rainbow salad contains some delicious starchy carbohydrates so this a good salad post-workout or after a long walk.

Wednesday

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This avocado and mango salad is yummy and a favourite in our house. I don't usually like to add fruit to my salads - but the mango really works here and is necessary to finish the salad off.

Thursday

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This wild rice salad is another salad that is great in either the summer or the winter. In the winter keep the rice warm so that the salad isn't too cooling for the winter months. The avocado and pumpkin seeds will contain some protein, but it you are eating on its own then you might want to add some more protein.

Friday

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This caulirice salad is a great low-carb salad if you are looking for something hearty with minimal carbs. It's probably best not taken into work (unless you work on your own or have understanding colleagues) as the cauliflower gives off a very sulphur smell when left for a while!

Saturday

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This beetroot and carrot salad is very simple, but no less delicious. If serving on its own then make sure to include some protein so keep you full. If eating on its own I would probably add some greens such as spinach to further increase the vegetable count.

 

More salad ideas

Winter salad bowl A hearty salad perfect for when the days get colder and shorter.

Quinoa and asparagus bowl. Make the most of the asparagus season with this quick salad bowl.

 

French Dijon dressing

French Dijon dressing

beetroot, lentil & feta salad

beetroot, lentil & feta salad

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