A dietitian has shared her five secrets to the perfect salad and revealed her favorite recipe to make when the weather warms up.
Sydney’s Jaime Rose Chambers said many people think they don’t like salads because they don’t put in enough effort to make them.
But if you stick to a few basic rules, you should be able to make yourself a dish that’s both tasty and healthy.
“The way I put together my salads is a kind of ‘more is more’ philosophy,” Jaime told FEMAIL.
‘The more variety of healthy ingredients you put in your salad, the better it is for you and the less likely you are to reach for a cookie or sweet treat at 3 p.m.’
A dietitian has shared her five secrets to the perfect salad, revealing her favorite option to make when the weather warms up (photo by Jaime Rose Chambers)
The dietitian said you have to overcome the idea that a salad is just lettuce, tomato and cucumber – and make sure you always add healthy fats, proteins and carbohydrates (pictured)
1. Opt for a rainbow of colors
For starters, Jaime said you absolutely have to get away from the idea that salad is lettuce, tomato, and cucumber.
“Mix your ingredients and go for a rainbow of colors,” she said.
“I start with a leaf base I have nearby, so that could be baby spinach or crispy lettuce or red and white cabbage.”
Then the dietitian adds “anything and everything” salad greens she has laying around.
Some of Jaime’s favorites include carrot, tomato, cucumber, bell pepper, beetroot, and Brussels sprouts.
In addition, she said she often likes the crunch and bite of a fermented vegetable, so Jaime could add some pickled red cabbage or sauerkraut or dill pickles.
That way she has a perfect healthy foundation to build on.
Jaime Rose Chambers’ Favorite Salad
A cup of mixed lettuce leaves
Half a small carrot, thinly sliced
Jaime shared the recipe for her favorite tuna salad (pictured) on Instagram
1/3 of a Lebanese cucumber, thinly sliced
1/4 red bell pepper, roughly chopped
Six cherry tomatoes, halved
A mini can of sweetcorn, drained
1/2 small avocado, peeled and diced
Three dill pickles, roughly chopped
One egg, pre-boiled, boiled and roughly chopped
95 grams of tune in oil, partially drained
Two teaspoons whole egg mayonnaise
Extra virgin olive oil
Half a large lemon
Fresh cracked pepper
1. Place all vegetable ingredients in a bowl, including the corn kernels and avocado.
2. Sprinkle with the chopped egg.
3. Pour the tuna into a small bowl and roughly mash it with a teaspoon of mayonnaise and place on top of the salad.
4. Drizzle a tablespoon of olive oil and the juice of a lemon over the salad. Season with sea salt and pepper.
Source: Jaime Rose Chambers
“Good fats from dressing help absorb the fat-soluble vitamins in the vegetables and the acid can aid in digestion,” said Jaime (one of her salads pictured)
2. Add Protein
The second step to the perfect salad is a protein source.
“For me, the protein is often a little leftover chicken or canned salmon or tuna,” explains Jaime.
‘The protein ensures that you stay full and satiated for several hours.’
3. Don’t Avoid Carbohydrates
Many people who try to be healthy and eat salads think they should avoid carbohydrates.
But Jaime said you should absolutely never cut back on carbs or you’ll get “hungry pretty quickly.”
“I love a mini can of sweetcorn or chickpeas, or a few whole-wheat crackers on the side,” Jaime said.
“Other great options are leftover roasted vegetables, brown rice, barley or quinoa. You can also use a bean mix of four or another pantry staple.”
4. Think texture and add fats
“Think about the texture of your salads,” Jaime said.
“You get soft from the leaves and possibly a fat source like avocado and crunch from roasted nuts or seeds, then chewy from cooked fish or chicken.”
She added: “My favorite fats are avocado, nuts and seeds.”
5. Don’t skip the dressing
Finally, a salad will never taste good unless you add dressing.
“A dressing made with extra virgin olive oil and acid (lemon juice or vinegar) and a little salt can make even the dullest vegetables taste delicious,” said Jaime.
“In addition, those fats help to absorb the fat-soluble vitamins in the vegetables and the acid can help with digestion.”
To learn more about Jaime Rose Chambers, visit her Instagram page here.