2 Favourite, Filling Salads

Full-meal salads are my absolute go-to during the summer months. And, with the growing trend of salads-in-a-jar, I can see that others are catching on.

The secret to a perfectly balanced, full-meal salad (that will actually fill you up) is to include whole grains, protein, and healthy fats along with all those veggies. I also like to include a sweet note (such as fresh or dried fruit) and something crunchy for texture. Often foods will do double duty, such as chopped nuts providing protein, healthy fat, and crunch.

Baby- and Kid-Friendly Version: Serve each salad component “deconstructed”, in it’s own little pile. Serve a small dish (ramekin) of the dressing on the side. Or, do a make-your-own salad bar with the ingredients. There is no extra work for baby-friendly, finger-foods – just place pieces on your baby’s tray.

Enjoy!

Protein Food Ideas:

  • Beans and lentils, canned or cooked from dry
  • Edamame
  • Tofu cut into cubes or fingers
  • Grated or cubed cheese
  • Leftover meat and poultry, e.g. shredded chicken, sliced steak
  • Chopped or slivered nuts
  • Seeds, e.g. pumpkin seeds, hemp hearts
  • Hard boiled eggs

Whole Grain Ideas (Starch Foods):

  • Cooked and cooled pasta
  • Buckwheat (soba) noodles
  • Brown rice
  • Wild rice
  • Quinoa
  • Farro
  • Pot barley
  • Cooked and cubed sweet potatoes

For inspiration, here are two of my favourite full-meal salads. You’ll notice that there aren’t amounts listed for the salad ingredients – make as much or as little as you want.

 

Black Bean Salad

black bean salad_medmed

Ingredients

Brown rice

Black beans

Bell pepper (red, yellow, or orange)

Corn (cooked from frozen or cut off the cob)

Avocado

 

Dressing

1 TBSP            Vegetable oil (I particularly like avocado oil)

1 TBSP            White wine vinegar

2 TBSP            Lime juice

1/4 tsp           Ground cumin

1/8 tsp           Cayenne pepper (optional)

Pinch              Salt

 

 

Lentil-Farro Salad

lentil farro salad_medmed

Ingredients

Farro, cooked and cooled

Green lentils*, cooked and cooled

Grated carrot

Grated beet

Kale, cut into thin ribbons and massaged with a dash of oil, vinegar and salt

Slivered almonds

Raisins

 

Dressing

1 TBSP            Good, extra virgin olive oil

3 TBSP            Balsamic vinegar

Fresh cracked pepper

Pinch              Salt

 

* Do you have difficulty digesting beans? Give lentils a try, they’re less “musical”.

Posted in Finger Foods, Recipes, Vegetables and fruit, Weight Loss Tagged with: , ,

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