It's that time of year: salads are coming out in full force, replacing many of the heavier dishes we're used to in winter. I've had several conversations with people in the last few weeks where they mentioned they enjoy salads, but never feel full afterwards. Salads can be tricky: it's important to find a good combination of protein and fat add-ins to complement the veggies and provide that added volume to help your brain let you know when you've had enough. (Fun fact: fats help the body absorb the nutrients from the vegetables more completely! Extra added bonus: the brain can easily register when we've had enough fat in a given meal: when our intake reaches an optimal level, the brain sends out chemical messengers to say, 'Okay, that's a wrap, thanks everyone'. Fat is a friend!)
It took me a long time to identify which foods help me register satiety. I am constantly retooling what I eat, just to ensure I'm in touch with what works/ what doesn't work for me -- I'd highly recommend this to anyone looking to get a better handle on the 'done' factor. It's tough!
Luckily, the most recent salad concoction in the From the Ground Up kitchen is both springy AND filling - what a great combination! Feel free to mix and match anything in here you don't love: it's an easy throw-together meal for any time of day that won't leave you feeling lethargic or peckish.
[Clockwise from top: cherry tomatoes, green pepper, eggplant chips, toasted hazelnuts, avocado, baked sweet potato, tahini curry chickpeas in center.]
- 1 cup chickpeas, cooked
- 1 tbsp tahini
- 1 tsp curry powder
- 1 tsp garlic powder
- 1/3 sweet potato, baked*
- 1/2 cup cherry tomatoes
- 1/2 avocado
- 1/2 green pepper
- 1/4 cup hazelnuts
- 1 tsp olive oil
- 4 eggplant chips*
- 4 cups spring mix
- 2 tbsp lemon juice
- 1. Toss spring mix with lemon juice. Divide onto two plates.
- 2. Toast hazelnuts with olive oil over medium heat for about 6 minutes (until skins start to crack).
- 3. Combine chickpeas, tahini, curry powder, and garlic powder.
- 4. Arrange all ingredients on bed of greens.
- *Cook time = sweet potatoes + eggplant. Make these items earlier in the week to cut down on prep time when it comes to throwing together this salad.
- - Bake sweet potatoes [tossed in olive oil, salt, and pepper] for 25 minutes at 400F
- - Bake eggplant chips [tossed in olive oil and garlic powder] for 15 minutes at 400F until crisp
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