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Nourishing Salads to Diversify your Diet

Updated: Jan 19, 2022

''Diversity in both the types of food we eat and in the unique mix of microbes we nurture in our gut is the most important factor for health.'' Professor Tim Spector, genetic epidemiologist

Diet Diversity

I was very inspired listening to Tim Spector during The Life Scientific podcast about personalised diets for long term health. He advises we should aim to eat 30 different types of plant based foods per week.

'Satisfying Salads'

One good way to achieve this is to include nourishing salads into our diet. Here are some tips on you how you can boost your basic salad for wholesome lunches and dinners. Depending on your diet choices and requirements, pick any of the following:

BASE: Lettuce, spinach, watercress, rocket, fresh parsley and mixed herbs, sliced fennel, spring onions, sliced red onions, chinese leaves, bok choy, mustard cress, baby gem lettuce, chicory leaves, celery leaves, chives, shredded cabbage, celery, finely sliced leeks, grated courgette.

NEXT: Tomatoes (fresh or sundried) cucumber, beansprouts, green beans, white beans, red beans, chickpeas, lentils, grated carrot, radishes, red, yellow and orange peppers, baby corn, sweetcorn, sugar snap peas, mangetouts, mild chillies, peas, sliced avocado, baby asparagus, baby asparagus, cold cooked brown rice, couscous, bulgur wheat, quinoa, olives, roasted veg

CONSIDER: Nuts, seeds, chopped boiled egg, little cold cooked skinless chicken or turkey, lean cooked meats, goats cheese, cottage cheese, cooked peeled prawns, flaked mackerel, flaked hot smoked salmon or trout, anchovies, sardines, tinned salmon.

TO FINISH: Slug of extra virgin oil or nut/seed oil, lemon or lime juice, balsamic vinegar, red or white wine vinegar, sea salt, ground black pepper, soya sauce, fresh nuts, seeds, natural yogurt, crushed garlic or ginger, drizzle of honey, humous, fresh herbs.

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