Eating healthy and well
Recently Ashton and I have started taking more accountability for the food we eat. We have started doing more salad’s, I have cut most dairy, gluten and meat from my diet. Ashton is doing intermittent fasting to prepare for his Black Belt test. (We might be writing a post about intermittent fasting soon!)
So far I am feeling pretty good! I haven’t gone totally vegetarian or vegan, I do still eat eggs, chicken and turkey bacon pretty frequently. But by cutting meat from one or two meal’s a day a few time a week my digestion has been a lot better.
All this to say, we have been trying some new vegetable and protein based meals!
This post is going to show you how to make a protein filled, healthy salad that will keep you full and satisfied.
The first thing you are going to want is a bowl.
I like to use a bowl or container(if I’m taking food to work with me) that is about the size of my fist. Portion size, even when you are doing a salad, is important! Giving your stomach just the amount of food that you need will help it digest quicker and easier.
Your stomach is roughly the size of your hand when it is in a fist. This is how you can gauge what size of bowl you will need.
Second, decide on what vegetables and fruit you want!
(Scroll to the bottom to skip the facts, and see the recipe)
Veggies and Protein
You want a great balance of fruit, vegetables, fat and protein. Some good options for a base are Kale, Spinach, Chard, Chicory, Cabbage or Broccoli. For this salad I used a mix of “Power Green’s” from sprouts which has baby chard, kale and spinach. I also chopped up some broccoli.
Next you want to make sure that you have a good source of protein. Green vegetables do contain protein,
spinach for instance is 30% protein. Broccoli, collard greens, and kale also provide protein.
To find a full list of plant-based protein, check this article from the Holy Kale. Lauren has put together a really informative, vegetarian friendly list!
I added a dairy based protein source to this particular salad, because I am a huge fan of cottage cheese.
I am fairly lactose intolerant, but more fermented dairy products like cottage cheese, Kefir and yogurt are good sources of protein that don’t mess with my system.
Lastly, tomatoes are a given for almost any salad I make. For this salad I used fresh cherry tomatoes that I got from a friend. She has her own garden, home-grown foods are always the best!
Top it off
I love toppings on my salads. My new favorite thing is adding in blueberries and chopped nuts. Blueberries are an amazing antioxidant and help with weight-loss, alleviating inflammation and helping with digestion.
Lastly, I mixed nuts. The package I bought has Cashews, pepitas, macadamia, walnuts and almonds, and I used about a tablespoon of chopped nuts. This is where you get your healthy fat from. Having good fat in your diet is very important for cognitive function, as well as for keeping you fuller longer. Adding good fat to your diet will also help control cravings!
Protein Packed Super Food Salad
- Power Greens mix (Baby chard, spinach and kale)
- Cottage Cheese
- Cherry tomatoes
- Mixed nuts(Cashews, pepitas, macadamia, walnuts and almonds)
I used a portion size that worked for me, modify to your needs.