We at Hauser Diet Central think that vegetables are the key part of what salads are all about! You can obtain nearly all of your nutrients from a salad if you make it correctly and think outside the bowl, I mean box! Salads are not just for sides any more! Think of your salad as a place where you can let your creative juices flow and add great-tasting nutrients at the same time!
PRACTICAL TIPS FOR MAKING A NUTRIENT POWER HOUSE SALAD:
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Start with a nutrient-rich lettuce such as Mesclun greens, chopped romaine, spring mix, or arugula/spinach. No more iceberg lettuce! |
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Add some color! Add colorful nutrient-dense veggies such as chopped tomatoes, broccoli, zucchini, carrots, green beans, peas, red/green/orange sliced bell peppers, mushrooms, squash, beets, asparagus, red cabbage to name a few of my personal favorites! All Hauser Diets can have these foods! |
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Add a little bit of sweetness for flavor: Bears, Monkeys, and Giraffes can add a few halved red or green grapes, chopped apple slices, or grapefruit/orange slices. Otters can use just a touch of fruit and Lions need to stay away from fruit, but can choose sweeter vegetables such as carrots and squash, and of course, my all-time favorite the avocado! |
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Add a little crunch: Try adding a few chopped nuts, seeds, beans, or legumes. Lions and Otters can pile on the nuts and seeds because of they need the fat. Bears and Monkeys can have a few nuts, but Giraffes should stick to the legumes and beans. Garbanzo and green beans or black beans with a little salsa on top make great salad toppers that not only provide fiber, but a vegetarian source of protein. |
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Top with Fresh herbs! I just love some chopped fresh cilantro, dill, or basil in my salad greens. People have commented, “What makes this salad taste so great?” The secret is in the herbs! |
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Add some protein! Lions and Otters particularly require additional protein wherever they can get it and can make a salad a meal by adding some sliced turkey or roast beef; or mix things up with a little tuna and chopped hard boiled eggs. Monkeys and Giraffes should use lean protein sources such as fish or legumes. |
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Add a little zest from the onion family! One way to really pack some flavor into a salad is to sprinkle in something from the onion family – red, white, yellow onions chopped or in rings; chives or green onions make great toppers; and of course, fresh garlic is not only delicious, but nutrient-packed as well, and may just help lower your blood pressure too! |
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Make homemade salad dressing! Don’t take your beautiful salad and top it with chemical-laden, food dye colored bottled salad dressing. I am seriously telling you that it is not hard to whip up a salad dressing today!
Make your basic delicious vinaigrette with ¼ cup olive oil, 3 Tbsp Balsamic vinegar, and a dash of salt and pepper (alter that ratio depending on your Hauser Diet Type). We love to add a teaspoon of plain yogurt or sour cream for a creamier dressing or a teaspoon of raw honey for a little added taste. Zip up your basic dressing with some fresh chopped herbs or salad dressing herbs. |
MORE TIPS:
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Buy fresh and organic if possible! |
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Keep things on hand to add to salads such as chopped nuts, fruits, tuna, eggs, and oil/vinegar/herbs that are specific to your Hauser Diet. |
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Start with a few of the above recommendations and work on making more out of your salads! |
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Consciously add salads into your meal plans. Bring a salad to work for lunch today! You can make a meal out of it! |
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Think outside the salad bowl, I mean box and be creative! |