Red Deer Physiotherapist writes:
1 cup spinach – torn
1 small carrot – shredded
1/4 cup tuna “salad” (solid, chunk white in water mixed with greek yogurt & spices)
6 small strawberries – sliced
1 Tbsp parmesean cheese – grated
2 slices chorizo-style salami
splash each of EVOO (extra virgin olive oil) & balsamic vinegar
I’m often asked by clients and friends about what I eat for various meals. I try to stick to the mantra of protein-carbs-healthy fat at every meal. When I’m on my game, I’m eating 5-6 mini meals a day. Which really is still 3 “main” meals made smaller and 2-3 snacks made bigger, with a greater attention to the proportions of each food group than I would in my earlier days of random eating (that’s a whole other topic!). So this salad is a typical meal, in that it contains protein-carbs-healthy fat.Here’s my dirty little secret…I don’t count calories! The only reason I list the nutritional info in my recipes is that generally people would like to know this stuff! I focus on the proportions of the 3 categories on my plate…that’s it!
In this example, protein is tuna/salami, carbohydrate is spinach/strawberries/carrot, and the healthy fat is avocado/EVOO.
The beauty of this way of eating is that this salad becomes a “Mix’N Match” meal!
- squash/yams (baked, cooled and cubed)
- bell peppers
- snap peas
- onion – red, green
- arugula, romaine
- dried fruit (apricot, coconut, blueberries)
- walnut oil
- avocado oil
- flax – ground seeds or oil
- coconut oil (liquid)
You might also enjoy a warm version of this meal! Sautéed spinach & onions, baked/cubed yams, roasted golden beets, roasted garlic, toasted pine nuts with a drizzle of spicy balsamic reduction and EVOO….yum! The combinations are endless!
Let me know what your own version looks like! Happy creating!