This week, I want to share one of my favourite tools what I call my **Secret Salad Method**. Not really a recipe, but a way of building meals that are nourishing, satisfying, and endlessly adaptable. It starts with choosing your **“bulk” foundation**. This gives the salad substance, fiber, good carbs, some protein and staying power.
Bulk could be: Brown rice; Lentils; Chickpeas; Red kidney beans; White beans or for a lighter option: green beans
Then, we build flavour by adding sources of micronutrients, step by step.
**Step 1: Chopped / Sliced Onion**: spring onion, red onion, or brown onion. Add a small pinch of salt and mix well.
This simple step softens the onion and begins the flavour base.
**Step 2: Add Carrot**: Add grated carrot for more fiber & flavor and mix.
**Step 3: Add the Vinaigrette** i.e. extra virgin olive oil and balsamic vinegar. Mix well so the flavours infuse into the vegetables.This is key, the flavour develops here.
**Step 4: Add your preferred Bulk (see above)**: your cooked your lentils, beans, or rice. Mix well so everything absorbs the dressing.
**Step 5: Build a rainbow**: Add your chopped fresh vegetables: Capsicum; Cucumber;Tomatoes; Lettuce or anything in season. Is hard to build too many calories at this step but it is your opportunity to build your fiber needs and to adjust to your personal taste and preferences.
Seasonal produce is not only more flavourful, but also more cost-effective.
**Step 6: Finish with avocado**: For creaminess and nourishment.
From here, you can enjoy it as it is, or add your preferred protein:
Chicken; Fish; Boiled eggs; Tuna; Halloumi; Feta; Tofu
Once prepared, this salad keeps beautifully in the fridge and often tastes even better the next day.
It becomes a ready-to-go meal, removing the need to think when you’re busy or tired.
Simple food. Real food. Supporting your body needs… not to mention; easy to make and tasty!