Continuing on from our recent tip on adding healthy fats and grains to your salads, here are some suggestions for incorporating healthy protein into your salads to keep you satisfied longer.
- Beans: Beans are rich in folic acid, magnesium, potassium, B vitamins, and soluble fiber. And at 20-25 percent protein by weight, they are an excellent choice for vegetarians, vegans or those who prefer to minimize their meat consumption. They are low-glycemic-index foods and an important part of my Anti-Inflammatory Food Pyramid. Good examples are chickpeas (garbanzo beans), adzuki beans, and black beans. You can also use hummus (made from chickpeas) as a creamy, high-protein dressing!
- Lentils: As the quickest legume to cook, lentils offer a good source of fiber, magnesium, protein, and iron. Just one cup of cooked lentils contains over 15 grams of dietary fiber and provides 37 percent of the Daily Value for iron.
- Hard-Boiled Eggs: Egg whites are a great source of protein, and the yolks contain an astonishing array of essential fatty acids, vitamins and minerals, including vitamins A, D, E and K, plus iron. Choose cage-free eggs that are fortified with omega-3 fatty acids.
- Salmon: Like other oily fish (herring, sardines, mackerel), salmon is rich in omega-3 fatty acids that reduce inflammation, protect against heart attacks, and possibly reduce one's chance of developing cancer. Choose wild-caught Alaskan salmon to avoid the contaminants in farm-raised fish.