Normally, when people want to start changing their eating habits so they can eat healthier, they opt for eating salads. Salads are a great way to get you started on a healthy eating habit. They contain lots of healthy ingredients filled with vitamins and minerals our body needs.
One of the common mistakes that people often make when making a salad or ordering one while eating out is not taking into consideration the dressing. A lot of dressings include oil which is actually one of the ingredients that we have to be careful with if trying to lose weight. One tablespoon of oil is equivalent to 120 calories.
When it comes to making a salad, you want to chose ingredients that are healthy and oil-free.
This healthy vegan salad that I will be sharing with you today is oil-free and can be used as a meal since it contains all the nutritious value of a whole meal.
Your base for the salad should be a green veggie such as lettuce, kale, spinach or mixed greens. Portions are very important so you want to make sure that you’re not adding too much. People will often think that because you’re eating a salad as a meal you need to eat larger portions, but that’s actually a common misconception.
The next step will be to add a legume or a bean to your salad. I use black beans in this recipe, but you can also use any other types of beans you like. Black beans are a great source of fiber, calcium and protein among other things. So, it’s a great ingredient that you can incorporate in your salad.
Afterwards, you want to add three to four vegetables. This is often difficult since veggies are not often popular, especially when eaten raw. However, they are essential to healthy eating.
The best way to get your body used to eating vegetables is starting with those you’re already familiar with and like. You can then experiment with new veggies to see which ones you like and get used to their flavors.
Radishes, tomatoes, green onions and spinach are great veggies to start off with since they are rich in vitamins and minerals. You can also garnish your salad with healthy fats such as avocados. Otherwise, you can use nuts or seeds if you prefer.
When it comes to spices, less is often more. Cumin, pepper and salt are always a safe choice. Since you’re not using oil, a great substitute is lemon juice. Lemon is a rich source of vitamin C and fiber. Low on calories, it’s known to boost your immune system, improves skin health and boosts weight loss among other benefits.
This salad is a great meal for either lunch or supper. It contains all the nutrition values you need in one full meal and it’s a great way to get you started on a healthy eating meal plan.
To see the video on how to make a healthy vegan salad oil-free, make sure to click on the following link:
If you enjoyed the video and want to see more healthy recipes that can help you transition to healthy eating, make sure to subscribe to the Change My Eating Habits YouTube channel to get regular updates and notifications on upcoming videos.