Viewing posts from: July 2016

Forget the Fuss – My BAS Salad Cheats

by Emma Hammond 0 comments

goals Meal Prep Nutrition Recipes

Scrolling through my own Instagram page I noticed the large trend in many of my meals being what I fondly call a BAS. Aka a big ass salad. They are a staple in my diet & one of my daily DEAL breakers I have written about previously. They are an easy way to get in a big dose of veggies (yay micronutrients!), have a lot of volume (which is needed for someone who enjoy a larger quantity of food to feel satisfied) & make me take the time to sloowwww down for lunch. BUT I will admit that I don't always have time mid-day to spend 30 minutes chopping, sautéing, mixing  or whatever appears to be needed for a satisfying salad. SO I wanted to share a few of my quick cheats to having everything needed ready & waiting for assembling so you too can enjoy a daily BAS.cheatsdesignCHEAT #1: Protein - Save Small Dinner Extras OR Prep a Little MoreWe often cook a meal & just have a little bit of extra meat leftover. For example when my husband grills a few chicken breast, I often eat 1/2 or 2/3 of a piece because the serving was quite large for me. I save that extra bit, throw it in tupperware & toss is on a salad for lunch. When I am thinking a little more ahead I simple toss on an extra chicken breast or two & use it throughout the week.This is an example (nope not glamour shot of how I eat but real) of how this weeks salad toppers are looking:

meats

Top Left (Steak), Top Right (Burger), Bottom (Chicken)

Sunday Dinner: We cooked grassfed burgers & I saved an extra to be used as a lettuce wrap this week.Monday Dinner: We grilled a flank steak that was around 1lb. We each had our share that night & there was a nice serving leftover which will be delicious for lunch on Wednesday. Heck I will probably just recreate the salad we ate that evening, as it turned out awesome!steak saladMonday Meal Prep: We did a little bit of meal prep on Monday, as it was a holiday weekend. Chicken was on sale so we cooked the 3 pack for him to use for 2 lunches plus enough left for me to use for 2 as well. Easy peasy!Forgot to cook? No problem. These are a few additional no cook protein options for salads that we keep on hand. Canned tuna, salmon, hard boiled eggs or quality deli meat can be easy options as well. Note: Beans such as black, chickpeas, lentils & so on are really more of a carbohydrate source. However if I am only have a small portion of meat leftover I enjoy adding some extra eggs, cheese & even beans to supplement the source of protein. Plus a little variety never hurts!image2CHEAT #2: Buy a Variety of Package Greens OR Pre-Wash Ahead:I love the idea of buying a beautiful head of lettuce from the farmer's market to use for my salad bases during the week. But I'll be 100% honest, I can be LAZY & hate washing greens. If I wash them too far in advance, they go bad quickly. If I wait until I am ready to eat, I get busy or don't feel like taking the time to clean. Therefore I go grab another food that is more convenient. So instead I bite the bullet, pay a little more & eat the pre-washed organic greens. I enjoy a variety to mix & match so it makes each meal a little different. Super simple but quite effective.
greens

I love this variety because I can even saute some of these greens, throw in a smoothie or sneak in a sauce to use up.

CHEAT #3: Easy Flavorful ToppingsThere are days I have plenty of time to chop veggies to eat raw or cooked in my salads. On a Tuesday at 1pm with 30 minutes to eat, that's not going to happen. Therefore I stash a variety of easy salad toppings that add different textures, flavors & nutrients for a well balanced salad I actually WANT to eat.image1-1I do work to add as many VEGGIES first, then a small amount of fruit (with preference of fresh over dried). My next toppings include a satiating mix of healthy fats:image2-1I am MINDFUL of the portions used when I toss in a mix of nuts, seeds, cheeses, olives & avocado but I always include a serving of dietary fat in my meal. Why? These add much needed nutrients for brain function, skin health & tons of other key functions in our bodies. Not to mention they create a sense of satiety to keep you fuller, longer between meals.CHEAT #4: Easy Salad Dressings Made Ahead of TimeI won't pretend to not have a bottle or two of pre-made salad dressing in my fridge. I am careful to check the ingredients to include the shortest list possible with no gross corn syrups or added sugars/sweeteners. All common in many "light" dressing many deem as healthier options. However I prefer to either make 1 salad dressing on a Sunday to store in the fridge or simple toss a little vinegar, oil, salt & pepper on top & call it a day. A few of my favorite clean go to's include:image1Nothing fancy here & all are easy pantry staples to match a variety of salads. My favorite dressing is a mix of lemon juice, red wine vinegar, dijon, olive oil, salt & pepper. Sorry I totally don't measure but don't be scared to mix, taste & balance to your palate preference. However no guilt if you must use a pre-made dressing. Just take the time to read your ingredients & make a more educated choice for your goals.Takeaways:Don't overcomplicate the meal by thinking you have to create a new gourmet salad every day of the week. Follow this simple formula, pick a "theme" for the week & start with making the goal of included 2-3 BAS this week:
  • BASE OF GREENS: PRE-PACKAGED READY TO GO
  • PRE-COOKED PROTEIN: LEFTOVERS ARE GREAT, COOK ONCE & EAT ALL WEEK
  • CHOOSE YOUR TOPPINGS: MIX OF ALL THE VEGGIES YOU LIFE + A FEW SPECIAL INGREDIENTS (INCLUDING HEALTHY FATS, FRUIT & EVEN CARBS LIKE QUINOA OR SWEET POTATOES)
  • DRESSINGS: MAKE 1 HOMEMADE OPTIONS FOR THE WEEK OR KEEP A CLEAN OPTION ON HAND
I have a feeling they will catch on & become one of your weekly staples that leave your feeling great midday. Questions? Just ask!Any favorite BAS ingredients that really make your meal?