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Wellness & Nutrition

Plant-based Vegan Salads for Weight Loss

by andMe Bioactive Beverage 23 Oct 2022 0 Comments

Eating a healthy salad can help you lose weight because it is low in calories, high in fibre and contains several nutrients that boost metabolism. Salads are a great way to get more nutrients into your diet without adding too many calories or excess fat. Salad is a great snack option as it is filling but doesn't provide the same energy rush as most other snacks. They are also convenient, as they can be prepared quickly and easily at home or on the go, and they are also a great substitute for protein supplements. In addition, it is a low-calorie, high-fibre food that helps to control blood sugar and improves cholesterol levels. If you're watching your waistline, eating salads with lots of vegetables will help you stay slim while still getting all the nutrients you need from food sources like broccoli or carrots.  

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In addition, salad is an excellent source of vitamins, minerals, fibre, and antioxidants. It also contains many other essential nutrients that can help you lose weight. Eating a salad with plenty of vegetables will help you lose weight and improve your overall health. Salad is low in calories, high in fibre and provides you with a variety of vitamins, minerals, antioxidants and other nutrients that are essential for good health. The biggest benefit of eating salad is that it helps control your appetite. If you want to lose weight fast, eating salad daily will help you do so. 

What is a healthy salad? 

A healthy salad should contain all the essential vitamins and minerals your body needs to function properly. This includes iron, zinc and other nutrients needed for growth and development. A good rule of thumb is to try not to eat anything that doesn't have some nutritional value. If your morning starts with a sweaty gym session, try to consume a bowl of salad along with your protein powder. Choose a plant-based protein like andMe's plant protein powder for weight loss. It is one of the best protein powders for weight loss in females because it's vegan and chemical-free. The presence of pea protein and moringa helps boost energy and aids weight loss.  

andme protein drink

However, if you follow these simple tips when making your salad, you can make your own healthy salad at home: 

  • -Choose low-fat items such as lettuce, tomato and cucumber. 
  • -Use oil sparingly, so it does not add additional calories to your meal. Use one tablespoon of dressing per serving or two tablespoons if you want more flavour. 
  • -Use only half of the dressing on top of your salad instead of pouring it over the entire salad. Mixing half with half will give you more flavour than pouring it all over the salad. Serve small portions until they are gone, then add more seasoning next time. 

1) Black Bean salad: 

Ingredients: 

  • -1/2 cup thinly sliced onions 
  • -One medium avocado (chopped) 
  • -1/4 cup cilantro leaves 
  • -1/4 cup lime juice 
  • -2 tsp extra virgin oil 
  • -1 minced garlic clove 
  • -2 cups frozen corn 
  • -1/2 tsp salt 
  • -8 cups mixed salad greens (depends on your choice) 
  • -1 can of black beans 

Process: 

  • -Combine avocado, cilantro, lime juice, oil, garlic, and salt in a mini food processor. Keep blending until it turns smooth and creamy.  
  • -Combine salad greens, corn, tomatoes, and black beans in a bowl and apply the avocado dressing. Toss for a while to coat.  

Total 322 calories 

Protein: 10.6 grams  

2) White Bean Salad: 

Ingredients: 

  • -2 cups mixed salad greens 
  • -3/4 cup of chopped cucumber and cherry tomatoes 
  • -1/3 cup of rinsed and drained white beans 
  • -1 tsp red wine vinegar 
  • -2 tsp extra virgin olive oil 
  • -1/4 tsp kosher salt 
  • -Freshly ground pepper 

Process: 

  • -Combine greens, beans, veggies, and avocado in a bowl.  
  • -Drizzle vinegar and oil and season with salt and pepper. Toss to combine and transfer to the plate. 

Total 360 calories 

Protein: 10.1 gm 

3) Chickpea winter salad: 

 

Ingredients: 

  • -1 can of chickpeas 
  • -A bunch of fresh parsley 
  • -1 lime  
  • -1 beetroot 
  • -2 tsp mixed seeds 
  • -1 tsp hot garlic sauce 
  • -1 clove garlic 
  • -4 tsp olive oil 
  • -1 tsp water 
  • -salt and pepper 

Ingredients: 

  • -Rinse and drain the chickpeas 
  • -Roast the seeds in medium heat (without oil) 
  • -Chop the parsley in a mortar. 
  • -Add lime zest, juice, hot sauce, olive oil, salt, and pepper, and blend well.  
  • -Mix the dip and chickpeas in the bowl.  
  • -Add some tofu. 
  • -Toss it well and add some salt and pepper. 

Total 398 calories 

Protein: 17 gm 

4) Turkish Lentil Salad: 

Ingredients: 

  • -1.5 cups of brown lentil 
  • -1 red onion 
  • -1 handful freshly chopped parsley 
  • -2 tsp olive oil 
  • -1.5 tsp vinegar 
  • -1.5 tsp mustard 
  • -1 tsp maple syrup 
  • -2 green and red bell pepper 
  • -Salt and pepper 

Process: 

  • -Dice up the onion and cut the bell pepper. 
  • -Mix the boiled lentil 
  • -Add parsley to the salad bowl 
  • -Add vinegar, olive oil, maple syrup, salt and pepper and stir well. 
  • -Enjoy the salad with a piece of wholegrain bread. 

Total calories 444gm 

Protein: 19 gm 

5) Two-berry Fluff Salad: 

Ingredients: 

  • -1 packet of cream cheese 
  • -1-1/2 cups of jaggery 
  • -2 cups heavy whipped cream 
  • -8 cups fresh strawberries 
  • -2 cups blueberries 

Process: 

  • -Beat cream and sugar in a bowl. 
  • -Add whipped cream and keep beating until thick and fluffy. 
  • -Chop the berries and mix in the cream. 

Total 305 calories 

Protein: 3-5 gm 

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