We all know that salads are good for us but there is a way to make them better..and that’s to make them Fat Salads.
I adopted this term, Fat Salad, from Dr Mark Hyman, a Functional Medicine Doctor but it is how I have been making them for years now. I just called them salads!
I have learned how to make a delicious meal in a matter of minutes, one that satisfies my taste buds and nourishes me, body, mind and soul.
Step 1) Grab your greens. Take any green you like, wash it, chop it and put it in your salad bowl. This could be spring mix, lettuce, parsley, arugula, kale or a combination of any green you like.
Step 2) Add your colour. Not only does colour up your antioxidant ante, it adds to your emotional satisfaction. A beautiful meal translates into a satisfied mind. I like to add grated purple cabbage, grated carrots, red peppers and more.
Step 3) Add your protein. What protein you choose is going to depend on a few factors. If you are vegetarian you are of course going to pick vegetarian proteins like tempeh or chickpeas but if you aren’t there are a lot more options for you. I try to have fatty fish at least once per week so will add in salmon or tuna if I haven’t had it yet. I will also add eggs if I haven’t had them for breakfast. The beauty of eggs is they are loaded with nutrients that are going to enhance the absorption of the veggies you have just put in your bowl.
The vitamin D in the eggs or the salmon will enhance the absorption of the calcium in your greens.
Step 4) Add your fat. This is where the magic happens. I usually add a nut or seed that goes with salad. Pumpkin seeds are a favourite but so are pecans or walnuts. I often eat nuts at breakfast so seeds are a natural in my salads later. If I have a ripe one,I will add a chopped up avocado as well.
Pumpkin seeds are loaded with iron and the vitamin C in the salad will naturally enhance the absorption of it.
Step 5) Dress your salad. I rarely use store bought salad dressings and instead will just squeeze lemon on my salad with a drizzle of olive oil and a sprinkling of sea salt. It makes it so fresh and delicious and the fresh lemon is loaded in vitamin C, which we know from above will enhance the absorption of the iron in some of the foods.
Step 6) Mix and enjoy! If you are missing the carbs, throw some berries in your salad or some sweet potato.
So why the emphasis on fat? Not only is fat flavourful, it is also satiating so it keeps you full for longer. This nutrient also keeps your blood sugar level and therefore your insulin levels low which keeps your energy levels and your emotions on an even keel! Lastly, good fats are nourishing for your entire nervous system. They keep your brain healthy and your nerves firing.
Fat salads for the win!