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All by Kat Bright
Regular readers of our blog and social media pages will know that we love a salad even in the colder months. However the key is to add warm elements. There’s nothing worse than a cold crisp iceberg lettuce in the winter! This salad is warm with roasted vegetables, warm lentils and then a punch harissa spicy dressing. So easy to rustle up on a cold winter day. If I am going to roast vegetables then I make a large tray full to be enjoyed over the coming days.
This is the perfect soup when you have leftover chicken. Often when we cook a whole chicken or some individual portions we add either another chicken or some extra portions for leftovers. This is such an easy win in meal prep as it takes no extra time and provides you with a great protein source for the next day. This curried chicken soup is a heart warming bowl of goodness that makes a heart lunch or evening meal. To make it vegetarian see notes below.
This is a perfect blood sugar stabilising breakfast/brunch or lunch. Hey you could even rustle it up for an evening meal as well. Eggs work so well as stabilising blood sugar levels as they are full of protein with some fat too.
A beautiful and vibrant red salad that’s like a slaw in texture - but packs a little more nutrition. With the quinoa, edamame beans and avocado there’s plenty of protein to keep you full until the next meal. However if you are active or having a higher protein need you might want to add some halloumi or feta as well. The ginger and tahini dressing provides a delicious taste as well as providing some calcium from the tahini.
This dressing is an excellent addition to salads and veggie platters. It’s creamy with the earthy and nuttiness of tahini - accentuated by the ginger and lime. It’s great for vegans and post-menopausal women worried about their calcium intake as tahini is a good source of calcium.
Taking your own food into work is the best way of staying on track and hitting your health goals. You are in control of what to pack and ensure that it contains lots of protein, fibre and nutrients to fill you up and keep you going until the next meal without making you feel sleepy or needing to reach for a sugary snack or caffeine to keep you going.
The digestive tract is home to a complex microbial community. Keeping this community diverse, inflammation low and the mucosal lining strong is key to a healthy digestive system. Symptoms that your digestive health is not optimal include bloating, pain, constipation, diarrhoea and excessive wind.
For me, a slaw, is right up there as a great salad. A red cabbage slaw with its vibrant colour is just the best. I often feature red cabbage in a salad - it provides a great crunch and helps to fill you up with the fibre - without adding many calories. This salad can be served on its own or alongside a BBQ or just some grilled chicken or salmon.
We love black rice. It is higher in fibre than the other rices. It also contains some protein and so this salad will fill you up and keep you satisfied all day long. This is perfect on its own for lunch or you could serve in the evening alongside some grilled salmon, chicken or a BBQ.
This was inspired by a jar of Brindisa Monjardin organic lentils. The lentils looked so pretty that I wanted them to be the star of the salad. Do use whatever lentils are your favourite - although if you do find the Brindisa brand then I urge you to give them a go. This salad takes minutes to make and can be enjoyed on its own or alongside some grilled salmon or chicken.
When your spring or summer isn’t playing ball and you need an injection of sun to your day this is the smoothie to reach for. Also good when it’s hot and sunny outside! Zingy from the turmeric with the taste of tropical sun from the pineapple. Refreshing and filling.
Taking your own food into work is the best way of staying on track and hitting your health goals. You are in control of what to pack and ensure that it contains lots of protein, fibre and nutrients to fill you up and keep you going until the next meal without making you feel sleepy or needing to reach for a sugary snack or caffeine to keep you going.
This makes a lovely lunch either on its own or served with a salad. You can adapt the vegetables for whatever is in season or you have lurking in your fridge. If you make this in the spring during March and April then the addition of wild garlic is delicious. I tend to keep the quantity to 50% vegetables and 50% eggs.
We love salads at The Health Boost and nearly every day will have one for lunch and in the summer for supper too. However there's no limp lettuce and starving ourselves with our salads. The key to a good salad is to get the right balance of protein, healthy fats and some slow release healthy carbohydrates so that you aren't hungry again by 3pm. We include lots and lots of vegetables in our salads as we love them and recognise their health benefits. We hope this selection of salads will provide you with some inspiration. We change our salads weekly, depending on what's seasonal and what delights our vegetable box brings. Have fun experimenting with your salads! If you want to learn how to create the perfect salad we have a separate article How to create the perfect salad
If you go into a supermarket the array of smoothies you can now buy is overwhelming. We find more and more people are reaching for a smoothie as a healthy choice. However, many of the shop bought smoothies are very high in fruit and contain very small amounts of vegetables. This makes them very sweet and palatable. While this is great for increasing the amount of fruit in one’s diet, it does mean that we often get a blood sugar spike. Without any protein or fat to slow down the absorption you get the same effect as reaching for a sugary drink. A blood sugar spike results in an evitable blood sugar crash a few hours later, which leads to cravings for more food (often unhealthy food) as your body needs the energy fast!
This is one of my favourite breakfasts - packed with protein and healthy fats to keep me full for hours. You can use whatever mushrooms you have to hand and any soft herbs. I will choose the herbs depending on what is available in my herb garden. Parsley and chives work particular well together in this frittata.
This is a such a super quick and easy soup that is spring in a bowl. Wild garlic grows in March and April in shady, woody and wet environments. The smell will probably hit you before you see it. If you are in doubt rub the leaves between your fingers. If you don’t smell garlic then leave well alone.
Eating healthily doesn’t have to be expensive. Eating seasonal and local keeps the cost down. And what could be cheaper than foraging for some food to add to your plate?
