The “diet” industry loves keeping us on our toes by constantly changing the “rules” about what we should eat.
One day, fat is the worst thing you can consume. The next day, protein is king. And the day after that, carbs are the devil incarnate and a high-fat diet will solve all the world’s problems.
So what’s the right answer?
The truth is, you need ALL the macronutrients (carbohydrates, fat and protein) in your diet to thrive! The key is getting them from clean, whole food sources and consuming them in a balanced manner.
That’s why I love simple recipes like this salad that incorporate a solid balance of carbs, fat and protein…along with a hearty dose of vitamins, minerals and disease-fighting antioxidants. It’s a shining example of how to “let food be thy medicine.”
THE RECIPE
~ Yields 1 Serving ~
Ingredients:
- 2 large handfuls of fresh organic spinach
- 1 large organic beet – peeled, cooked and chopped
- 3/4 cup of prepared organic beans or bean-based pasta (black beans, lentils or garbanzo beans/chickpeas)
- 1/2 an avocado, flesh cut or scooped into chunks
- 2-3 tablespoons of organic marinara sauce or salsa (no sugar added)
- 1 tablespoon of nutritional yeast
Preparation:
Mix all the ingredients in a large salad bowl and enjoy!
THE NUTRITION
CARBS / FIBER: Spinach, beets and marinara sauce / salsa
- Spinach is one of the most nutrient-dense foods in existence and is known for decreasing the risk of many diseases like cancer, heart disease, diabetes and neurodegenerative diseases like Alzheimer’s and Parkinson’s. It’s a solid source of vitamin K, vitamin A, folate, manganese, vitamin C, iron, magnesium, calcium and potassium. It also contains protein.
- Beets are high in phytonutrients called betalains, which function as anti-inflammatory molecules and potent antioxidants that fight serious diseases like cancer. They help detoxify your blood and are great weapons for naturally slowing the body’s aging process.
- Tomato-based condiments like marinara sauce and salsa contain a potent antioxidant called lycopene that protects your cells from getting damaged. Tomatoes are also an excellent source of vitamins C, A and K.
FAT: Avocado
Avocados are classified as a superfood, because they are so jam-packed with nutrition:
- Avocados are an excellent source of monounsaturated fat, which helps regulate blood sugar, strengthen heart health and improve brain function.
- Avocados are loaded with vitamins like A, B, C, E and K.
- Avocados provide important trace minerals like magnesium, potassium, iron and copper.
- Avocados are loaded with fiber and have the highest protein content of all fruits.
- Avocados are full of antioxidants and phytonutrients that reduce inflammation, fight disease in the body and protect joints, the heart, internal organs, connective tissue and skin.
PROTEIN: Beans / lentils
I prefer eating legumes like beans and lentils over meat, because they pack protein, fiber and an array of vitamins and important minerals like iron all in one natural package.
They promote regular bowel movements, aid in weight loss due to their high fiber and protein content, boost heart health by reducing bad cholesterol and stabilize blood sugar.
Vitamin B Supplement: Nutritional yeast
Nutritional yeast is made from a single-celled organism called Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and gently dried with heat to make it inactive. Because it is inactive, it doesn’t froth or grow like baking yeast and has no leavening ability.
Nutritional yeast (also known as “nooch”) has a cheesy, nutty flavor that’s great for sprinkling on foods like pasta, potatoes, salads, soups, pizza and popcorn. It’s a great cheese replacement for people who are lactose intolerant or those who follow a plant-based diet.
If you buy pure brands like the ones pictured below (Bob’s Red Mill and Bragg) or those found in the bulk bins of many health food stores, nutritional yeast is 100% natural, gluten-free and packed with nutrition like B vitamins, folic acid and selenium. It’s a great nutrition tool for getting B12 in your diet without eating meat.
Nutritional yeast has antiviral and antibacterial properties, improves digestion and promotes healthy hair, skin and nails.
HEALTHY SHORTCUTS
I’m all about using healthy shortcuts to save time on meal prep. Many people think that eating a clean, balanced diet based with whole foods means you have to live in the kitchen, which just isn’t true.
One of my favorite time-saving shortcuts is buying organic beets that have already been peeled and cooked, so they’re ready to chop up and eat:
Another simple and delicious shortcut I enjoy is using bean-based pastas for the protein on top of my salads. It’s hearty and filling and beautifully takes the place of animal protein.
You can make a big batch in just a few minutes using an Instant Pot pressure cooker. Or, simply boil the pasta in a pot on the stove until it’s tender.
Be sure to buy bean-based pastas that are organic and only have 1-3 ingredients (the bean/legume itself like black beans, red lentils or chickpeas and gluten-free grains like quinoa and brown rice flour):
If you prefer using canned beans for convenience, that’s fine. Just make sure the lining of the can is BPA-free and the only ingredients in the can are the organic bean, water and low sodium (in the form of sea salt) or no added salt at all.
WANT TO SAVE TIME & MONEY GETTING YOUR HEALTHY PANTRY STAPLES?
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Cheers to enjoying a simple and delicious salad that’s bursting with nutrition!
With love and gratitude,
Kandi
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