Modern Athlete Magazine Issue 64, November 2014

n Your Desig mmer Su Salad Ma Nutrition 3 CONTROL YOUR HEALTHY FATS: Using olive REGISTERED DIETICIAN L for dinner and then found your stomach rumbling an hour later? Chances are you neglected the important protein component. Try salmon, prawns, chickpeas, lentils, egg or steak. 5 PLAY WITH TEXTURES • CRISP: Lettuce, cucumber or red pepper. • JUICY: Tomatoes, berries or peach. • SOFT: Avocado, roasted sweet potato, roasted beets or goat’s cheese. • CRUNCHY: Almonds, walnuts, roasted chickpeas, sunflower seeds or quinoa. et’s start by putting things in perspective: A chopped salad with chicken, avocado, chickpeas, veggies and feta, in a lime cilantro vinaigrette, clocks around 790 calories. That’s a number that most people wouldn’t expect from the apparently healthy description. It’s about getting the balance right! 1 SWITCH IT UP: Use mixed greens, spinach or kale instead of iceberg or romaine lettuce for a nutritional boost. Dark green leafy vegetables are higher in iron, calcium and folate. 2 A LITTLE CRUMBLE: If you depend on croutons for crunch, be careful of how much, as the calories can wrack up quickly, so just a sprinkle will do. If you’re up for a bigger switch, consider using slivered almonds or chopped walnuts for crunch. Nuts are a source of healthy omega-3 fats. If you usually sprinkle dried cranberries or raisins on your salad, trade them for fresh fruit – and far less unnecessary refined sugar. 40 4 POWER UP WITH PROTEIN: Ever had a salad 6 MAKE YOUR OWN DRESSING • BREEZY BALSAMIC: 2 tbsp olive oil, 1/8 cup balsamic vinegar, 1 tsp Dijon mustard, 1 tsp fresh or dried thyme. • GRAPEFRUIT WITH A TWIST: 1/4 cup grapefruit juice, 2 tbsp olive oil, 1 tbsp honey, ½ tbsp poppy seeds. 7 SUPERFOOD IT: Apple cider vinegar? Ginger? Goji berries? Chia seeds? Salads are a great way to try out the latest nutrition trends without making them the base of your meal. Mix them into the dressing or sprinkle them on top. 8 GO WILD! Don’t limit your salads to veggies or be afraid to get a little exotic. Salads are a great way to use up whatever you have left in your fridge. And if you’ve got a sweet tooth, try using a dash of maple syrup in your dressing. ISSUE 64 NOVEMBER 2014 / www.modernathlete.co.za Recommended Recipe Red Cabbage, Beetroot & Apple Salad This nutrient-rich, nitrate-packed salad of shredded vegetables dotted with apple is a vibrant and healthier alternative to coleslaw. Nitrates are believed to improve exercise performance. YOU NEED: • • • • • • • 650g red cabbage, thinly sliced 250g raw beetroot, peeled and finely grated 2 tbsp cider vinegar juice of ½ lemon 5 tbsp extra-virgin olive oil 50g pomegranate seeds small bunch parsley, chopped (Serves 6 to 8) METHOD Place the apples, cabbage and beetroot in a large bowl. Mix together the vinegar, lemon juice, oil and seasoning and pour over the cabbage mixture. Mix well, then stir in the pomegranate and parsley just before serving. INTERESTING ALTERNATIVES • Add smoked salmon or chicken for additional lean protein. • Add walnuts or roasted seeds for extra healthy fats. • Add feta or grilled haloumi for extra calcium & protein. Images: GraphicStock We often think that by choosing a salad at a restaurant or that pre-made salad at the local grocery store, we’re opting for the healthier or lower-calorie option, but many restaurant salads and store-bought dressings pack a greater calorie and trans-fat punch than we think! Try these tips for building healthy salads this summer. – BY CHRISTINE PETERS, oil as a base ingredient for homemade dressing is a great way to incorporate those healthy omega-3 fats. Nuts, avocados and various cheeses are also great alternatives. Choose one or two sources of fat for your meal and be portion-conscious.

Modern Athlete Magazine Issue 64, November 2014 | Page 40