Let’s take some green leaves, a few skimpy veggies, and of course the salad dressing. You wouldn’t want to be eating dry veggies would you? Let’s pour some of that heavy ranch sauce on top and call it a meal. Now, check back with me in 20 minutes and your stomach will be crying for some real nutrients.
This is probably already well-known for many people who enjoy salads on a daily basis, but if your salad isn’t keeping you full and balancing your hormones so that you’re not itching for more food, you’re probably not including enough nutrient-dense ingredients in the mix.
Here are three structural macronutrients that I include every time I make a meal. The whole idea of this list is that your food should not only look visually enticing, but it should also provide you with the proper sourced ingredients so that you can go on with your day satiated and not worry about snacking.
THE HULK’S FOUNDATION
I rarely use lettuce, arugula, or other green leaves on my salad, they might look nice on the plate, but they are minor, nutritionally speaking, when you compare them to cruciferous veggies like broccoli or cucumbers.
A lot of people are into kale and spinach these days, but I personally suggest not including them in a salad mixture. Both kale and spinach in their raw form have been known to cause gout, kidney stones, and hypothyroidism due to the prevalent anti-nutrient oxalic acid in them. If you must use these leaves, I recommend steaming them in water, then make sure to drain them before eating. This is the safest way of eating these otherwise well-known super foods.
The base of a filling salad or meal in general should be comprised of one or two of these superior vegetables. These are just a few suggestions:
- Broccoli (raw or cooked),
- Brussel sprouts (cooked),
- Cauliflower (raw or cooked),
- Bok choy (cooked),
- Purple cabbage (raw or cooked),
- Carrots (raw or cooked).
Quality sourced meat is a preferred protein source that I add to many of my meals, but as the years have gone by, I’ve noticed that less is required due to my fat consumption filling in the majority of my calories.
The meat that works best in salads is basically anything already prepared to throw in; this could be something as simple as canned sardines or your last night’s leftovers. Just make sure you don’t overload your salad with meat. Protein is NOT the key macronutrient to this meal.
Pick one from below, and make sure that you have an understanding of where your meat is coming from. If it’s not properly sourced, such as wild, grass-fed/finished, free range, and so on, you are risking the toxic buildup that came from that animal prior to its capture or slaughter. Here are some protein sources:
- Grass-fed/finished beef,
- Wild salmon,
- Eggs (also a very good source of fat),
- Organic pasture-raised chicken.
THE GRANDE FAT FINALE
For the most part, fat has a bad reputation, but with more recent literature, it is making a huge comeback and presenting itself as a key piece to the dietary puzzle.
This is the time to forget any bad connotations you’ve ever had about fat and accept that it is an integral part of any humans diet, and without it, you wouldn’t function at an optimal level. I’ll leave the science and history to the experts, such as Nina Teicholz and her book The Big FAT Surprise, as well as Gary Taubes and his Good Calories, Bad Calories. What I will do is present some of the most superior fats you can use in your next meal, which will provide you with sustained energy, satiation, weight-cutting benefits, and hormonal balance.
At this point, you have chopped up your preferred veggies and added the meat on top. Now comes the crucial part. This is what sets your meal apart from many others that don’t provide a solution to hunger. Below are the highest quality fats I have come across through experimentation. Add these on top of your salad as a dressing or additional ingredient and indulge:
- Coconut cream (make sure the only ingredients are coconut extract and water),
- MCT oil (Derived from coconut, although 16x stronger than coconut oil),
- Ghee (ghee is pure butterfat with the milk solids and water removed; it works better with people that have issues digesting lactose and casein),
- Grass-fed butter,
- Macadamia nut oil,
- Olive oil.
Choose a variety of two from the list, and mix them together. If it’s a solid food, add them separately onto your mix. Sliced up butter tastes great in a salad; it’s just a mental barrier that has to be gotten over.
POINTS TO REMEMBER
- This is merely an easy guide to simple macronutrients, in this case, with a focus on high fat. You can tweak the ratios to fit your own needs.
- You can also add other quality fats, such as nuts. Almonds and macadamias are a great source; just don’t go overboard with nuts because they have high omega 6 fatty acid content that is pro inflammatory.
- Dried fruits (without added sugar) in moderation and seeds are also a good addition.
- Add apple cider vinegar or squeezed lemon to taste to balance out some of the bland-tasting fats.
- Use high amounts of coconut cream on dense veggies like broccoli and smaller amounts on leaves.
- Egg salads are king.
- MCT oil enhances flavour.
- Make sure to add simple spices, like salt, pepper, turmeric, oregano, and so on, to the mix.
If you have a special routine for making your meal, leave your comments below and share your concept. The only condition is: even the hulk has to be full from it.