Savoury Oats

Is that an “ooh” or “ew” that I hear? If you have never thought to put a savory spin on your oatmeal, believe me, you are missing out! Try cooking your oats on the stovetop with either low sodium vegetable or chicken stock. Then, top them with sautéed or roasted vegetables (this a great opportunity to use up leftover side dishes!) For some extra protein, top your savory oats with a poached or fried egg. Finally, garnish with some fresh herbs.

Cranberry Orange Granola

Homemade granola is a great make-ahead breakfast for early mornings on the go. Here is my recipe for Cranberry Orange Granola, be sure to make some extra and set aside for later! This will keep for about two weeks in a glass mason jar or other reusable containers.

Ingredients:

• 1 cup large flake oats
• 1 cup steel-cut oats
• 2 tbsp neutral-tasting oil
• ¼ cup pure maple syrup
• 1 tsp pure vanilla extract
• zest of 1 orange
• ½ cup unsweetened dried cranberries
• ¼ cup walnuts
• ¼ cup hemp seeds

Set your oven to 300 degrees and line your baking sheet with parchment paper. Add all of the ingredients (except for the cranberries, walnuts and hemp seeds) into a large bowl, and stir until well combined. Evenly spread the oats onto the baking sheet. Bake the granola for 24 minutes, stirring it around about halfway through. Allow the granola to cool completely before adding the cranberries, walnuts, and hemp seeds. Serve with Greek yogurt or milk of choice and enjoy!

Banana Oat Pancakes

This wouldn’t be an article about breakfast without the mention of pancakes, am I right? With the use of your blender and some pantry staples, you can whip up some single-serving, healthy pancakes in no time.

Here is what you will need:

• 1/3 cup rolled oats
• 1 tbsp ground flax seed
• 1/3 cup milk of choice
• ¼ tsp baking powder
• ½ tsp cinnamon
• ¼ tsp vanilla
• 2 tbsp mashed banana (or unsweetened applesauce)

Optional toppings: pure maple syrup, Greek yogurt, chopped nuts, fresh fruit.

Combine all of the ingredients into a blender and blend until smooth. Heat a non-stick pan over medium heat. In dollops, pour the batter on to the pan and then spread it around in circular motions. Cook for 1-2 minutes and then flip to cook for another minute.

Do you enjoy eating oats for breakfast? With all of the valuable nutrition, they have to offer, taking the time to find your favorite way to enjoy them is highly recommended.

Read more:

• 5 Fun Ways to Make Overnight Oats 
• Boost Your Breakfast with This Probiotic Berry Oat Kefir Smoothie 
• Make Your Own Oats Milk in Five Minutes

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Nutritional Properties

Like most other plant-based milk, the basic recipe for oat milk involves just two simple ingredients: oats and water. What makes oat milk unique, is that it is nut-free, making it safe to consume by those who have nut allergies. Oat milk is also safe to enjoy by those who are gluten-sensitive, as oats are inherently gluten-free. Certified gluten-free varieties are also available for those who need to take extra precautions. Also, not to mention, it is delicious. But is oat milk worth buying? 

To this basic recipe, manufacturers may choose to also add in other ingredients such as salt, sugar, or vanilla extract. Preservatives and emulsifiers are also sometimes mixed in to help improve the milk’s shelf life and texture.

As with most other plant-based milk on the market, oat milk is typically fortified with calcium and vitamin D. When plant-based milk is fortified with such nutrients, it becomes more nutritionally comparable to cow’s milk. Making it essential for those who entirely opt to drink non-dairy beverages in place of cow’s milk.

Similar to cow’s milk is oat milk’s caloric density. Per cup, most other plant-based milk is significantly lower in calories, as well as slightly lower in protein and fiber. Aside from soymilk, the protein content of plant-based milk, including oat milk, is generally shallow. Oat milk is, therefore, not considered a good source of protein.

The fiber content of plant-based milk is generally low, a slightly higher amount found in oat milk is valuable for two reasons. Research has found that most North Americans fail to meet their recommended daily fiber intake, which ranges between 25-38g, depending on your gender. Because of this, any opportunity to boost one’s fiber consumption, such as switching from almond to oat milk, could be considered worthwhile.

Another reason why the slightly higher fiber content in oat milk is so valued is that it provides the body with a specific type of fiber called beta-glucans. Beta-glucans are abundant in oats, and research has suggested that their regular consumption can particularly help to reduce LDL (bad) cholesterol.

Culinary Performance

Now that you know how oat milk stacks up against cows and other plant-based milk nutritionally, it’s time to consider another important factor before putting it in your shopping cart- its taste! Oats naturally have a subtle and sweet flavor and they can be blended to a finer crumb. Oat milk will have a creamier, fuller-bodied flavor and texture when compared to other plant-based milk.

Because of these unique properties, oat milk is considered to perform much better in baking recipes as well as when used to make espresso drinks. When it comes to using plant-based milk in coffee, a common complaint is that the coffee’s acidity and heat cause the liquid to separate. While oat milk is no exception, its popularity has led to the release of specialty, barista blend varieties. For coffee shop-quality enjoyment, phosphate is added to this version of oat milk, and it helps to buffer the coffee’s acidity and prevent separation.

With all of this in mind, remember that making oat milk yourself is likely to lead to a more flavorful finished product. Depending on how you plan to add it to your diet, making your own may be worth the time and effort. Because manufacturers attempt to save on ingredients, store-bought plant-based milk generally tends to taste more watered down compared to their homemade versions. So is store-bought oat milk worth buying?

Buy or Pass?

All in all, oats have a lot to offer nutritionally, and oat milk appears to lend a better quality in taste and texture. Furthermore, compared to other non-dairy beverages, its unique properties suggest it to be more versatile in how it can be successfully incorporated into one’s cooking and diet. For these reasons, oat milk’s rise to fame seems fair, and trying it out yourself is highly recommended.

Read more:

• Make Your Own Oat Milk In Five Minutes
• Almond Milk is Bad for the Environment- Here’s What to Drink Instead
• 5 Fun Ways to Make Overnight Oats 

The post Oat Milk: Is It Worth Buying? appeared first on Food Health & Parenting Tips.

Plus, it’s very simple and quick to prepare if you have a food processor or high-quality blender. Here’s everything you need to know about making your own sunflower butter.

Sunflower Power

In general, nut and seed butters are a tasty way to get more heart-healthy nutrients such as fiber and unsaturated fat into one’s diet. While virtually any kind of nut or seed can be made into a spread, sunflower seed butter offers some rather unique benefits, starting with the fact that it is nut-free!

Sunflower seed butter is a very popular alternative for those with nut allergies and is often the recommended go-to solution for parents who wish to pack their kids a peanut butter and jelly sandwich to enjoy in nut-restricted environments, such as in schools or daycare.

Sunflower seeds are also a great source of vitamin E, which is an antioxidant that helps to defend the body against free radical damage, and magnesium, which is important for maintaining normal nerve and muscle function. A two tablespoon-sized serving of sunflower seed butter offers about 6g of protein, the same amount that is found in a single large egg.

Sunflower Seed Butter Recipe

To make your own sunflower seed butter, you will need:

• 2 1/2 cups unsalted sunflower seeds, hulled
• ¼ tsp salt (optional)
• ½ tsp pure vanilla extract (optional)
• 1 tsp cinnamon (optional)
• 1-2 tbsp maple syrup or honey (optional)

Add the sunflower seeds to a food processor or high-speed blender. Blend on high until creamy. Remember to stop and scrape down the sides when necessary and to be very patient.

The mixture will eventually reach a point where it may look as though it will never turn into a spread, but have faith, it will! It should take about 10-15 minutes of blending before a promising, creamy texture appears.

Making your own sunflower seed butter grants the flexibility of choosing what ingredients go into it. Once your mixture has reached a smooth consistency, you can proceed with seasoning and flavoring however you like.

But, keep in mind that adding a sweetener to your sunflower seed butter will lead to an unavoidable slight change in texture. For optimal creaminess, it is recommended to leave it unsweetened.

Storing Your Nut Butter

After you have prepared your sunflower seed butter, allow it to cool to room temperature and then transfer it to a glass mason jar or Tupperware container. Since there are no preservatives, homemade nut and seed butters should be kept refrigerated and be enjoyed within 3-4 weeks of when it is made.

Should you find that your sunflower seed butter firms up from staying in the refrigerator for too long, try to take it out to room temperature up to an hour before you plan on using it.

How To Use

There are a number of ways to enjoy sunflower seed butter. Spread it over toast with sliced apples or banana; stir it into overnight oats; use it to make a homemade salad dressing, or just simply eat it up with a spoon!

Read more:

• 3 Different Ways to Enjoy Oats for Breakfast
• Vegan Peanut Butter Cookies
• Banana Protein Balls Recipe
• Culinary Road to 4/20: Cannabis Herb Butter Recipe

The post Make Your Own Sunflower Seed Butter appeared first on Food Health & Parenting Tips.

The Power of Probiotics

Probiotics are the good bacteria that live in your gut and help with digestion and the optimal absorption of nutrients. In addition to being a good source of probiotics, kefir is also a good source of prebiotics, which helps to feed the growth of probiotics. When it comes to a healthy gut, adding kefir to your diet is a very nutritious choice. If this ingredient is new to your kitchen, here is a super-satiating breakfast smoothie recipe to help give it a warm welcome and YOU a probiotic boost to your morning.

Probiotic Berry Oat Kefir Smoothie

Here’s what you’ll need:

• 1 medium-sized, ripe banana
• ½ cup of frozen berries of choice
• ½ cup kefir
• ½ cup of filtered water
• ¼ cup rolled oats
• 1 tbsp flaxseeds

Add all of the ingredients to a blender and blend until smooth. Serve immediately or store in a refrigerator for up to 24 hours. Cheers!

While it’s completely optional, I love adding flaxseeds to my breakfast recipes to help start my day with a boost of healthy fats and fiber. In their whole form, flaxseeds pass through undigested, so it is best to eat them ground. Since this recipe uses a blender, you can go ahead and add the flaxseeds whole. Although ground flaxseeds are available, they go rancid (or bad) rather quickly. Therefore, I suggest that when buying them to use in other recipes, buy them whole, grind them yourself in small batches and store them in the fridge or freezer.

Are you a morning smoothie person? With the weather finally warming up, switching up your breakfast to a smoothie is a delicious way to quench your thirst while also packing in some serious nutrients!

Read more:

• The Importance of Gut Health 
• Five Healthy Vegan Breakfast Ideas To Kick-Start Your Day
• Crazy for Cocoa Smoothies 

The post Probiotic Berry Oat Kefir Smoothie appeared first on Food Health & Parenting Tips.

Whenever I am asked about what initially interested me about nutrition, it is often surprising to others when I say that it was my love for baking! I was definitely an amateur baker and budding food scientist long before I became an aspiring dietitian. In fact, playing around with the ingredients in my mom’s banana bread was what led me to discover this healthier (vegan!) alternative years ago. Since its conception, I’ve kept this recipe top-secret, but today, you are in for a treat. Not only am I sharing this vegan banana bread recipe with you, but I am also sharing tips on how to put your own personal spin on it!

Before I get to the recipe, let’s talk bananas. Specifically, I’m talking about those spotty, ripe bananas on your counter that you have been neglecting all week. This is their time to shine! You will need three bananas for this recipe and ideally, you want them to be as ripe as possible. This is because the longer you leave bananas to ripen; the more their starches will convert to sugars, making them taste sweeter. By using super ripe bananas, we are able to cut down on some of the sugar we will need to add later.

Ingredients:

• 2 cups flour (I like using a 50/50 blend of all-purpose and wholewheat)
• 3/4 cup sugar (coconut sugar is my favorite, but white and brown sugars both work as well)
• 1 tbsp baking powder
• 1 ½ tsp ground cinnamon
• ½ tsp ground ginger
• ¼ tsp salt
• 3 medium, ripe bananas
• ½ cup soy milk (or any other plant-based milk)
• 3 tbsp neutral-tasting oil
• 1 flax ‘egg’ (1 tbsp ground flaxseed mixed with 3 tbsp warm water)

What you should do:

1. In a small bowl, whisk together the ingredients for your flax egg substitute and then set the mixture aside until it thickens.
2. Preheat your oven to 350 degrees and line a greased, 9×5” loaf pan with parchment paper.
3. In a large bowl, sift together the dry ingredients and set aside.
4. In another bowl, mash the bananas. Add the remaining wet ingredients, including the flax egg, and whisk until well combined.
5. Gradually add the wet ingredients to the dry, stirring well in between additions.
6. Mix the batter until well combined and then pour it into the pan.
7. Bake for approximately 55-60 minutes. Allow the loaf to cool completely before removing it from the pan and slicing it. Enjoy!

Feeling adventurous? While this banana bread tastes great as is, chocolate chips, chopped nuts and dried fruit all make great flavor additions to this recipe. Try adding an approximate ½ cup measure of any of these ingredients, or a combination of two or more.

I hope you enjoy this vegan banana bread recipe as much as I do! What recipe would you like to see a healthier alternative of next?

Read more:

• Brussels Sprout Chips
• 3 SUPER Simple Vegan Meal Prep Hacks
• Crazy for Cocoa Smoothies

The post Vegan Banana Bread Recipe appeared first on Food Health & Parenting Tips.

Why A Healthy Gut Matters

The gut (gastrointestinal tract) is a series of organs that are responsible for the breakdown and digestion of food, as well as the absorption of nutrients. The gut flora (aka microbiota) is the vast community of living organisms that reside throughout the gut and aid in these activities.

In addition to facilitating digestion, researchers have also found that gut microbes aid in enhancing our immune system and in producing vitamins for a healthy gut.

There is also significant evidence to suggest that the activity that takes place inside the gut influences other aspects of our health, including our hormonal responses and blood sugar control. Unhealthy guts can lead to SIBO and SIFO. Simply put, one’s overall health appears to be mostly dependent on one’s gut health and so choosing to eat in a way that optimizes its performance is a wise idea.

Fermented and Cultured Foods

Fermented and cultured foods are excellent sources of probiotics. Some of these foods offer a greater variety of probiotics than others. When it comes to a healthy gut, recruiting a robust microbiotic profile is vital because each probiotic performs a slightly different role. Popular fermented and cultured foods include kimchi, sauerkraut, miso paste, yogurt, buttermilk, kefir, and kombucha.

Fiber

Fiber is an excellent source of prebiotics, which are the non-digestible components in some of the foods that we eat.

Prebiotics act as the fuel that probiotics need to help keep them working at their best.

There are two types of fiber, soluble and insoluble, and a balance of both is essential for digestion and bowel regularity. Fresh fruits and vegetables are excellent sources of fiber, but you can also find it in whole grains, nuts, seeds, beans, and lentils. In keeping with the present theme, obtaining your fiber from a variety of these foods is best.

Synbiotic Meals

A synbiotic meal is a term used to describe a combination of foods that simultaneously provide the body with both pre and probiotics. Upon digestion, pre and probiotics work together to alter the composition of the gut’s ecosystem and enhance its productivity.

A simple example of a synbiotic meal would be a yogurt parfait topped with granola and fresh berries, whereby the yogurt would be your source of probiotics. In contrast, the granola and berries would provide the prebiotics.

Bottom line?

There is still so much to learn when it comes to a healthy gut, but scientists are diligently working to piece it all together. Based on what we do know, however, making an effort to eat foods that help to improve the performance of the little friends living in our gut does appear to present a host of beneficial results on our health.

Read more:

• The 5 Best Foods for Healthy Skin

• Convenience Foods That Are Healthier Than You Think

The post What to Eat for a Healthy Gut appeared first on Food Health & Parenting Tips.

Where It All Began

The Mediterranean Diet is based on the traditional eating patterns observed by those who live in the bordering areas of the Mediterranean Sea. This region encompasses 23 countries, including Greece, Spain, Italy, France, Lebanon, and Turkey, as well as, some North African countries. Each country has its unique cuisines, but it is their considerable overlap of commonly enjoyed ingredients that have attracted health professionals to study the role that this type of diet plays in these individuals’ health. Historically, much of what we have come to know about the Mediterranean Diet is particularly derived from studies of the people living in a region of Greece that is popular for growing olives, named Crete. For this reason, the Mediterranean Diet is also often referred to as the Cretan Diet.

Potential Benefits

Over the years, the Mediterranean Diet has earned and defended its title as an evidenced-based eating pattern that has been linked to a host of health benefits. This diet includes improving cardiovascular disease and diabetes-related risk factors such as elevated lipid profiles and blood pressure. While there is no single standard meal plan for the prevention and management of individuals with such chronic diseases, the Mediterranean Diet is frequently recommended as a means of nutrition therapy because of its repetitively demonstrated, impressive results in clinical settings.

Key Features

Fresh fruits and vegetables make up the fundamental base of the Mediterranean Diet. Bread and other grains and cereals, as well as, beans, nuts, seeds, and seasonally fresh, locally grown foods also define the diet of those who follow this eating pattern. Olive oil is used rather liberally and is the principal source of fat. Dairy products and eggs are enjoyed in low to moderate amounts (less than four times a week), and red meat is sparingly featured. Similar to olive oil, wine is also a hallmark ingredient in the Mediterranean Diet and is commonly paired with meals. Also, it is important to note is the role of desserts. Generally, sweets are reserved and only enjoyed during special occasions such as at weddings or religious celebrations.

In its entirety, the Mediterranean Diet is very rich in monounsaturated fatty acids (healthy fats) and antioxidants such as vitamins A, B, C, and E among other vitamins, minerals and fiber. With such attributes, the Mediterranean Diet has been applauded for being anti-inflammatory and for helping to support gut (intestinal) health. What’s more is the type of lifestyle that the Mediterranean Diet encourages as physical activity, cooking from scratch, and eating with others are strongly supported activities. Notably, these are also factors that we know help to contribute to one’s overall health.

How to Get Started

There are many easy ways to incorporate aspects of the Mediterranean Diet into your cooking, and it is likely that some may already be a part of your daily routine. Here are some ideas that you can try bringing into your kitchen:

1. Boost the nutrition of your meals with locally grown fruits and vegetables.
2. Switch your cooking oil to olive oil.
3. Choose seafood more often than poultry and red meats.
4. Serve animal-based proteins in smaller portions.
5. Opt for whole grains such as wheat berries, farro, and quinoa.
6. Snack on nuts and seeds.
7. Pack a punch of plant-based protein with legumes.
8. If you drink, enjoy wine with meals in moderation.

The Final Verdict

It is fair to say that the Mediterranean Diet has established itself as one of the most popular eating patterns recommended to help improve the health of those with chronic diseases such as diabetes. The traditional foods that make up the Mediterranean Diet are rich in nutrients that we know are beneficial to our health and encouraging a healthy weight and stable blood sugar levels. Furthermore, much of what is encompassed by this eating pattern overlaps with what is generally recommended when it comes to eating a nutritious, well-balanced diet. Undoubtedly, following the Mediterranean diet won’t work for everyone, but the lifestyle aspects that this eating pattern promotes (physical activity, adequate rest, and eating with others) are sure to be beneficial for anyone who adopts them. As such, the Mediterranean Diet is not over-hyped. Big or small, the research strongly supports that adaptations are likely to help improve one’s overall health in some way or another.

Read more: 

• 5 Essential Reasons on Why Opting for Low-Carb Diet Worth it
• How to Incorporate Plant-Based Protein into Your Diet 

The post The Mediterranean Diet – Overhyped or Underrated? appeared first on Food Health & Parenting Tips.

1. Get Appy

Dining out as a vegan has become easier thanks to technology.

There are several great mobile apps now that are designed to alleviate the struggle of finding vegan-friendly restaurants.

It’s a great idea to try some out and find one that is easiest to use in your area. Many of these apps rely on the users themselves to rate and review the restaurants, so be sure to help your fellow vegan foodies out and share your own experiences!

2. Ask Around

It may seem old-fashioned, but nothing beats having a casual conversation with someone about food.

Reach out to other vegans in your social circle and ask them where their favourite places are to dine.

If you’re travelling or new to a neighbourhood, try connecting with local vegan communities on social media.

3. Explore

With mock fish ‘n’ chips and wings popping up on menus, it’s no doubt that vegan food joints are becoming increasingly creative in putting their spin on all-American favourites. However, that doesn’t mean that you have to order a trendy plate every time you go out.

Many ethnic cuisines have inherently vegan dishes to offer and usually, at a fraction of the cost.

East and South Asian cuisines are an excellent place to start–Middle Eastern and Ethiopian as well.

4. Plan Ahead

Admittedly, it’s not always possible to fuel up at a vegan-friendly restaurant. Despite our best efforts, we’re more likely to find ourselves in non-vegan restaurants.

Whether it’s for a social celebration or business lunch, be sure to scan the menu of these places online ahead of time and check out potential meal options.

While they may not be as obvious, looking at the types of ingredients that the restaurant has on hand is a great way to get informed, and then brainstorm ideas on how to modify your order. Most restaurants are open to simple substitutions such as replacing butter with oil and tofu or beans in place of meat.

5. Go For Sides

If a restaurant doesn’t have any tasty vegan dishes or substitutes to offer, build your own from their side menu. When pulled together, sides such as rice, baked beans, salads and roasted vegetables can make for a somewhat balanced and nutritious meal.

6. Leave A Suggestion

Whether you were satisfied with your vegan dining experience or not, let the staff know.

Comment cards and suggestion boxes are there for a reason, and business owners always appreciate the feedback.

The more demand for vegan options that are voiced, the more likely you are to find some changes on the menu the next time you swing by.

How do you navigate the food scene as a vegan? Leave a comment below sharing your ideas!

Read more:

• Power Your Morning With This Tropical Vegan Quinoa Porridge
• Five Healthy Vegan Breakfast Ideas To Kick-Start Your Day

The post 6 Tips For Eating Out As A Vegan appeared first on Food Health & Parenting Tips.

Instant Rice

Instant, or as some companies have branded, ‘minute’ rice, makes for an ultra convenient side dish. These products have been pre-cooked and then dried down to a shelf-stable moisture level so that they can be kept on hand for a time-efficient lunch or dinner add-on.

Apart from that, though, nutritionally, instant rice is not much different from regular rice that is cooked from scratch.

Most brands do not contain any additives or preservatives, especially if they are unflavoured. For optimal nutrition, look for plain brown or wild rice varieties, as these are better sources of fibre than standard white rice.

Pasta Sauce

While nothing can quite compare to nonna’s secret recipe, conventional tomato sauce is a great stand-in on nights when a quick pasta dish is on the menu.

Tomato sauce can be a great source of vitamins A and C, as well as lycopene, which is an antioxidant that is best digested after it has been heat-treated, such as in tomato sauce.

Some varieties can be very high in sodium, however, so be sure to opt for those that contain about 360mg or less per ½ cup (125ml) serving. 

Instant Oatmeal Packets

There is far more of an abundance of instant oatmeal products on grocery shelves now than there was before, and many are loaded with added sugars. However, plain instant oatmeal, or even better, newer varieties that incorporate nuts and seeds or ancient grains, such as quinoa, are still very nutritious breakfast options for those strapped for time in the morning.

By opting for unsweetened varieties, you can control the sweetness yourself and select for more nutrient dense alternatives such as fresh or dried fruit that help also to bulk up your meal.

Frozen Fruits and Vegetables

The frozen food aisle often gets a bad rap for being laden with excessive additives and preservatives. However, frozen fruits and vegetables are very nutritious as they are typically harvested and processed at the time of their peak ripeness.

In some instances, frozen produce may even be more nutritious and taste better than their fresh counterparts.

Frozen fruits and vegetables are also cheaper and more economical to purchase in bulk because of their longer-lasting shelf life.

Canned Fish

Fish, particularly salmon, is known as being a rich source of essential healthy fats that are anti-inflammatory and important for brain development. This is why Health Canada recommends that the average person should aim to consume two servings of fish per week. Unfortunately, following this recommendation does not fit into everyone’s budget. Canned fish is a much more affordable option, plus it is already cooked, which helps to save time in meal preparation.

To avoid unnecessary, excess calories, look for canned fish that is packed in water as opposed to oil.

Also, be sure to opt for plain varieties. As with rice, flavoured ones can be packed with significantly high proportions of sodium.

Fitting in time to eat well while busy and on a budget is an inevitable struggle for most working and growing families. With ingredients such as these on hand, creating meals that satisfy can be much more affordable and nutritious.

Read more:

• 5 Healthy Lunch Ideas to Get You Through the Work Week
• Five Healthy Vegan Breakfast Ideas To Kick-Start Your Day

The post Convenience Foods That Are Healthier Than You Think appeared first on Food Health & Parenting Tips.

However, without a balanced combination of ingredients that are both nutritious and satiating, a salad as a main meal can leave one feeling hungry again within minutes. If you are unaccustomed to thinking outside of the salad bowl when it comes to ingredients or need some inspiration for tasty plant-based substitutes, here are some tips on making a vegan entrée salad that sustains and satisfies.

All About That Base

While romaine and iceberg lettuces are popular and usually cheaper, they are not as nutritious as other leafy greens. Other vegetables such as kale, spinach and Swiss chard offer much more flavour and are more densely packed with valuable nutrients such as vitamins A, C, E and K.

If you are not much of a fan of these greens, or they do not fit into your budget, consider buying whichever is on sale and incorporating it into your salad in a 50:50 ratio with your preferred lettuce of choice.

Since they are so nutrient dense, regularly incorporating even just a small portion into your salads can be beneficial. These leafy greens also have heartier textures that help to add variety and make your meal more satisfying.

To make the base of your salad more satiating, also consider incorporating some fibrous grains. Whole grains such as brown rice, barley, and buckwheat are rich in complex carbohydrates. These types of carbs take longer to be digested, which means that they stick around the digestive tract for extended periods and keep one feeling fuller for longer.

If you have any leftover grains on hand from other meals, adding them to your salad is a great way to make it more filling while also reducing food waste.

High Protein Add-Ons

When protein is derived from plant-based sources, it usually comes along with a significant amount of fibre in tow. Compared to animal proteins, plant-based proteins are therefore especially useful in helping one to feel fuller for longer.

Consider adding the following to your salad:

• grilled tofu
• tempeh
• canned beans and lentils
• roasted chickpeas
• nuts (i.e. walnuts, almonds or pine nuts)
• seeds (i.e. pumpkin, sunflower or hemp)

Most plant-based proteins are also rather affordable.

For optimal variety and convenience, prepare a selection of them ahead of time at the start of the week; ideally, those that can do double duty and be used in other meals too.

For example, keeping a container of ready-cooked black beans in your refrigerator can make for a great addition to a Tex-Mex inspired salad, as well as vegan enchiladas as part of another meal.

Healthy Fats and Dressing

Some nutrients such as vitamins A, D, E and K are fat-soluble, meaning that to be absorbed and metabolized by the body, they need to be consumed in tandem with a source of fat. Topping off your salad with dressing is a great way to achieve this, and making your own from scratch helps to ensure that it is healthy fats that are being added to your meal.

Opting to make your own dressing also helps to keep you in control of other potential nutritional concerns such as the sodium content and the presence of any unnecessary additives.

These are usually added to store-bought dressings as a means to extend their shelf life. Olive and avocado oils, in particular, are packed with essential mono-unsaturated fats that can be very beneficial to one’s overall health. A simple way to make your salad dressing is to follow this ratio: three parts oil to one part vinegar and then salt/pepper to taste.

From here, feel free to add in any other ingredients to compliment the flavours in your salad. For a creamy dressing, consider adding smashed avocado or vegan yogurt.

The number of possible salad ingredient combinations is practically endless. With a little creativity and the use of these tips, coming up with a salad recipe of your own that is both nutritious and genuinely satisfying can be fun and delicious.

Read more:

• Probiotic – Packed Foods That Really Pack A Punch
• 5 Different Ways to Enjoy Kefir in Your Diet

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