Create delicious, healthy salads to help you LiveLighter®!
|At least half your salad bowl should be filled with the following ingredients.
These form the foundation of your salad. Place them at the top of your lunchbox to keep them crisp.
| Baby spinach
|| Mixed greens
|Fruit and veg
Have these raw, cooked or canned and choose a variety of colours. Go for at least two serves of veg. One serve of veg is 75g – that’s about one cup raw or half a cup cooked.
| Snow peas
|| Alfalfa sprouts
|| Avocado *
|Choose one portion from each group. These ingredients will transform your salad from a side dish to a main meal but make sure the veg are still the hero.
|Grains and cereals
Keep this to under ½ cup, and try to choose wholegrain varieties.
|| Brown rice
|Meat and meat alternatives
These will make your salad more satisfying. Choose a lean, skinless portion about the size of your palm (approx. 80-100g).
|| Lean chicken
|| Lean meat
Add a little
|These optional extras add excitement to your salad.
Crunchy additions for extra texture.
| Home-made croutons
|| Seeds *
|| Pita chips
|| Nuts *
|| Sprouted beans
|Bursts of flavour
Use for a small dose of big flavours.
| Sundried tomatoes *
|| Olives *
|| Fresh herbs
|| Reduced fat tasty cheese
|| Dried fruit *
Store in a separate jar and add to your salad at the last minute to keep it fresh.
| Balsamic vinegar + olive oil *
|| Low fat yoghurt with herbs
|| Fresh lemon or lime juice
|| Commercial/home-made Low fat dressing *
|| Sweet chilli sauce *
*Use sparingly as these ingredients can be high in salt, fat and/or sugar