Lunch-Salads-03

I already mentioned that I am a big fan of Mary Berry but I am an even BIGGER fan of Dr. Mark Hyman. I came across his work when I was busy with my SAFM (School of Applied Functional Medicine) course and I just loved him right from the start. I find that the health information he shares is very solid and well researched. He is definitely one of my go-to professionals!

I found this Super Salad Bar from his book: The Blood Sugar Solution – 10-Day Detox Diet and I wanted to share this easy guideline to making a salad. This book is a really good read especially if you struggle with any type of metabolic disease, such as Type 2 diabetes for example. You can also check out his blog here: https://drhyman.com/blog/2017/08/15/dr-hymans-super-salad-bar/

Why go to a salad bar when you can create your own at home? To make it easy, start your week by setting up your own salad bar fixings. Sticking to a healthy lifestyle is all about planning and being consistent in what you do on a daily basis. We have all heard the saying: “Eating the rainbow” before and there is a lot of truth in that. We need different nutrients from our food and VARIETY is key to getting all the nutrients our bodies need.

Below are the instructions for creating your own salad bar.

Super Salad Bar

Preparation:

  • Wash veggies, cut them into convenient salad-size bits, and store in sealed glass containers all in one location in your refrigerator.
  • Cut enough for 2 to 3 days and repeat throughout the rest of the month as needed for freshness.
  • Add different veggies at least twice a week for variety.
  • Make your salad the night before so you can grab-and-go on your way out the door.
  • Store dressing in a separate container.
  • Store items not requiring refrigeration in small glass jars, preferably on a single shelf so they’re easy to find.
  • Toasted and raw nuts and seeds stay fresh for weeks when sealed in glass jars.
Download Recipe

Ingredients:

Greens (60g per salad):

  • Rocket
  • Spinach
  • Mixed greens
  • Romaine lettuce
  • Watercress
  • Kale
  • Radicchio
  • Collard greens
  • etc.

Vegetables (125 – 250g per salad, except as noted):

  • Cucumber*
  • Tomatoes: grape, cherry*
  • Red onions (40-75g)
  • Cabbage: red, green, pak choi, etc.
  • Mushrooms
  • Herbs – dried: parsley, basil, oregano, dill, coriander, mint, etc. (1 tsp.)
  • Herbs – fresh: mint, parsley, basil (25g), dill, oregano (25g)
  • Peppers: red, green, yellow*
  • Carrots
  • Spring onions (40-75g)
  • Sugarsnap peas*
  • Asparagus
  • Hearts of palm (packed in water in glass jars)
  • Artichoke hearts (packed in water in glass jars)
  • Sprouts: sunflower, pea, clover, etc.
  • Broccoli, lightly steamed
  • Cauliflower, lightly steamed
  • Kalamata olives
  • Courgettes
  • Roasted aubergine
  • Beetroot (40-75g)

Note: remember to choose organic when possible – but especially for those items noted with an *

Proteins (100-170g):

  • Canned fish (packed in water): salmon, sardines, herring, etc. (avoid tuna; it has too much mercury)
  • Cooked prawns
  • Chicken (baked or roasted); avoid the skin
  • Tofu
  • Tempeh
  • Hard-boiled eggs (2)
  • Leftover chicken / seafood from dinner
  • Turkey (baked or roasted)

Healthy Fats (choose 1):

  • Avocado (¼ to ½)
  • Nuts, raw: almonds, cashews, walnuts, hazelnuts, Brazil nuts, pecans, etc. (70g)
  • Seeds, raw: flax, chia, hemp, sunflower, pumpkin, sesame, etc. (40g)

Dressings (1 to 2 tablespoons per salad):

Here is the basic principle for making simple salad dressings. You can get creative with these ingredients; experimenting and find out what you like. Start by mixing oil with lemon (or lime) juice or vinegar, at a ratio of ¾ oil to ¼ lemon or vinegar (or 3 to 1 oil to vinegar).

  • Oil: extra virgin olive, flax, walnut, or avocado oil.
  • Lemon or lime juice, or cider, balsamic, or wine vinegar.
  • Fresh or dried herbs, such as basil, oregano, garlic, onion, and rosemary.
  • Optional:
    • Dijon mustard (mixed with lemon or vinegar).
    • seasonings, including salt, freshly ground black pepper.
    • (to make your dressing creamy): avocado or tahini (sesame paste)

Instructions:

Ready, set, prep:

  • Pick a variety of items from the lists above and add them to your shopping list each week.
  • Start by choosing your greens. Consider mixing various types of greens together – I like having some romaine lettuce with rocket to balance out texture. Avoid iceberg lettuce; it is hardly green and has almost no nutrients.
  • Then choose your veggies, protein, healthy fats, and dressing.
  • Select different options each day to keep your palate happy!!

Your options for creating exciting and delicious salads are endless with this Super Salad Bar guideline. Give it ago this week!

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