It’s (almost) that beautiful time of year again when the sun is shining, the beach is calling and you are eager to take a dip in sea and relax by the hotel pool. Question is, are you bikini ready?
My philosophy to weight loss is not about restriction or dieting, but simply making sensible choices so you can embrace change and enjoy the journey. After all, there is no quick fix and it takes time (and patience) to experience long lasting results. Let me recommend a delicious lunchtime salad that is nutritionally dense, filling and excellent for weight management – The Chopped Skinny Greek
The key to a healthy salad are dark leafy greens and bright veggies accompanied by lean protein and some unsaturated fat – with no added sugar. In fact, salads are one of the easiest nutritionally balanced meals to prepare – no cooking is required – you just need to source fresh, (ideally) organic whole foods. The base of your salad is very low calorie and packed with nutrients, such as vitamin A & E, which the healthy fat in olive oil will help you absorb. So as well as shifting the pounds, you may also notice glowing summer skin.
Adding color not only makes for a pretty plate and a good dose of fiber, but you will be providing your body with a broad range of phytochemicals that enhance your overall health.
I choose cholesterol free plant protein because beans have great texture, boost metabolism and keep me satiated, so these are a winner when it comes to weight loss. A little balsamic goes a long way – rich in flavor, minimal calories and a low glycemic index, this is a great way to dress your salad and stabilize your blood sugar. Feta is a lower fat cheese and packs a punch in taste, so you wont need a lot to enhance the flavor of your salad. If you are dairy free, then you can always switch it out for a sprinkle of anti-inflammatory pumpkin seeds.
Now, I want to move away from measures because when it comes to plant food you do not need to be calorie counting. There is no chance of overeating from this set of ingredients – not because the combination doesn’t taste utterly delicious – but because you will be fully content way before you have a chance of feeling the bloat. So grab a bowl and fill it up. I promise you will not be reaching for the bread bin any time soon!
If you cant go a meal without meticulously measuring everything on your plate then I would recommend 1 tbsp of each of the beans, 1 tbsp of feta, 5 olives, 1 small avocado, a generous handful of tomatoes, 1/4 of an English cucumber, a few slices of red onion (per person).
Ingredients:
Salad leaves, chopped
Good choices – spinach, arugula, beet greens, chard, collard, kale, watercress, chicory, boston (butter) lettuce, romaine, leaf lettuce – I use organic spring mix from Whole Foods
Fresh cilantro leaves (optional)
Black beans, drained & rinsed
Chick peas, drained & rinsed
Avocado, in hunks or smashed (however served, we love it!)
Red onion, sliced
Tomatoes (cherry, grape – halved) (roma, large tomatoes on the vine – chopped)
Cucumber, diced
Kalamata (or green) olives, halved
Feta, crumbled
Dressing (Serves 2):
Mix;
2 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1 tsp dried oregano
2 tbsp citrus fruit, squeezed (lemon, lime, orange or a combination)
All tomatoes contain carotenoids – the pigment of fruit and vegetables – that act as a pre-cursor to vitamin A, supporting vision, immune function and skin health. They also act as powerful antioxidants, protecting us against disease. Mixing up red, orange and yellow tomatoes (or combining all three) will provide the very best nutrition this wonderful fruit has to offer. You will also benefit from their varying levels of sweetness, so go on… get grocery shopping!
Healthy eating is visual… not a numbers game
enjoy!
