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Big satisfying low cal salad meal!

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Old 01-26-2014, 08:31 AM   #1
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Default Big satisfying low cal salad meal!

Ok this is my template for my lunch time salads now. It makes about two cups.
Calories are about 350.


1/2 cup lentils or legumes/beans of any sort, cooked and cooled.
1 tomato finely diced or other salad vegetable
1 carrot or small beetroot finely grated
1/2 - 1 cup bean sprouts or green salad leaves
5 walnut halves broken into smaller pieces or other nuts but if using brazils use only 2. Or half a tbsp of seeds which could be dry toasted
1tsp extra virgin olive oil
1tsp balsamic vinegar or red wine vinegar or good squeeze of lemon/lime juice
peppercorns ground
pinch of salt

Other alternatives are instead of nuts use a small piece of good quality fetta cheese crumbled or other strong flavoured cheese such as parmesan, finely grated. this part of the recipe is mainly about flavour. And you don't need much nuts or cheese.

I like to have 2-3 vegetables but you can use cooked vegetables in this as well if you prefer. Use two or three vegetables you have whatever you have but my preferences is for tomato and a grated one as my basics. Other salad vegies would be cucumber capsicum. You can use these instead of the sprouts or lettuce. It doesn't ultimately matter too much what fresh veggies you use. I wouldn't bother with canned or frozen unless i was stuck somewhere beyond fresh vegies.

Optional extras are
1tbsp of finely chopped onion
1 minced clove or garlic.
parsley or other fresh herbs.

If you are working out a lot, you can add more beans or 1/2 cup of cooled cooked rice as well. I think its better to give it more bulk than more fats in the form of more nuts or cheese.

Last edited by Pattience : 01-26-2014 at 08:34 AM.
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Old 01-26-2014, 08:35 AM   #2
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My lunch lately has been...

Field greens (lots)
Tomato
Jicama
Sliced olives (less than 10)
1/4th Avocado
Sprouts (if I have them)
Cucumber
Beans (any, I have runner beans right now)

And top it with salsa. My favorite is Herdez but any chunky salsa will do.

I also think Quinoa is a great salad addition.
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Old 01-26-2014, 08:41 AM   #3
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That sounds pretty good too. Lots of vitamins in it.

Is jicama a root vegetable like potato? YOu can't buy it here. I think i tried to grow it once but failed. I just can't grow veggies.
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Old 01-26-2014, 08:46 AM   #4
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ahh yes, it is a root vegetable. Mostly, I just throw whatever vegetables I can find in my salad
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Old 01-26-2014, 08:47 AM   #5
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I'd ditch the beans or nuts or cheese and throw on either a can of baby shrimp (80 calories) or jumbo lump crab (120 calories) and be done.
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Old 01-26-2014, 08:53 AM   #6
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Yes ian you can do it how you like if you are preparing it for yourself but I wouldn't go with your options because
*I don't have lots of money,
*i try to eat vegetarian as much as possible,
*I like the vitamins and other health benefits of legumes and nuts
*I don't care for canned prawns, or crab. If I'm eating seafood, i like sirena brand tuna in oil, smoked muscles or oysters and king oscar sardines otherwise i prefer it fresh. But i generally try to limit my seafood intake to protect the oceans from overfishing and i've given up tuna for that reason. I know a lot of people don't care much about such things.
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Old 01-26-2014, 06:42 PM   #7
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I'm another fan of lentils in salad. They are packed with protein, fiber, and antioxidants I'll cook a large pot full, then freeze them in half cup servings. It's so easy to thaw and add them to my salad. My salads are mixing bowl size and loaded with a rainbow of veggies.
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Old 01-27-2014, 09:22 AM   #8
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Quote:
Originally Posted by Suzanne 3FC View Post
I'm another fan of lentils in salad. They are packed with protein, fiber, and antioxidants I'll cook a large pot full, then freeze them in half cup servings. It's so easy to thaw and add them to my salad. My salads are mixing bowl size and loaded with a rainbow of veggies.
I always eat my salad in a plastic tupperware that is mixing bowl sized too. My boyfriend eats them out of a tiny bowl, and I'm always saying "we can put a little more in there!"
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