Ever eaten a salad only to be hungry again an hour later? The key is to incorporate healthy fats, protein, and carbohydrates such as whole grains and legumes into your salad, making it both filling and delicious. Try adding these fats and grains:
- Avocados: The fat avocados contain is monounsaturated, which is heart healthy and does not raise cholesterol. Avocados also are a good source of fiber. They provide glutathione (an antioxidant), folate, and more potassium than bananas.
- Nuts: In addition to their healthy fat profile, nuts provide you with vitamin E, trace minerals, fiber, and in the case of walnuts, vital omega-3 fatty acids. Nuts are relatively high in calories, so enjoy just a few on your next salad.
- Quinoa: This grain has the highest protein content of any grain, containing all nine essential amino acids - a rarity in the plant kingdom. Quinoa is also a good source of manganese, iron, copper, phosphorous, vitamin B2 and other essential minerals.
- Wild Rice: Although not technically a grain, wild rice is quite the nutritional powerhouse. It contains almost twice the protein and fiber as brown rice, and is also high in B vitamins, manganese, zinc, potassium, phosphorous and magnesium, while being relatively low in calories.
Don't miss our next blog post, when we cover what healthy proteins to add to a salad!