Salads are becoming really popular these days and it can be very costly to purchase one from an eatery. Therefore it is always more economical to prepare your own salad. If cooking is too time consuming and troublesome, here is quick fix for you!
Plain yoghurt (portion to your liking)
Yoghurts are usually high in protein, calcium and potassium. They also contain vitamins and minerals and probiotics to help maintain a healthy digestive system. Always look for yoghurts with lower sugar content. Avoid flavoured yoghurts unless you feel like indulging because they can be deceivingly high in sugar.
1 dragon fruit
Dragon fruit is very low in calories and cholesterol but still packs some carbs to fill you up in this otherwise light meal. It is particularly high in vitamin C, calcium and iron and is a great fruit to aid digestion due to its high fiber content. Try to go for a red dragon fruit because it’s usually sweeter and provides a nice hue to your salad. Be careful not to stain your clothes!
1 red apple
As the saying goes, an apple a day keeps the doctor away. Indeed, the health benefits that an apple can provide is very well documented, from lowering cholesterol level to maintaining good neurological health. It is high in vitamin C, B-complex vitamins, dietary fiber and even antioxidants. The red apple also provides natural sweetness and crunchiness to the salad.
Banana is an excellent energy fruit that has a good amount of vitamins, minerals, dietary fiber and antioxidants. It is particularly high in vitamin B6 and potassium. Bananas also helps to calm your nerves and is one of my go-to fruits when I’m feeling hungry.
1 table spoon of chia seeds
One of the “superfoods” to emerge in recent years, chia seeds have a long list on health benefits. For instance, they are high in protein, fiber, antioxidants and even Omega-3. They might not have much taste but is increases the nutrition value of the salad. Remember not to consume too much chia seeds though because that can lead to constipation.
Optional: A dash of honey. Muesli or granola.
If natural yoghurt is too sour for you, try adding a dash of honey for some natural sweetness. If you are looking for a more filling meal, add some muesli or granola. Remember to always go for the healthier options!
1. Remove the skins of the dragon fruit and banana.
2. Dice the fruits to the size of your liking.
3. Pour the fruits and yoghurt into a lunch box.
4. Sprinkle the chia seeds.
5. Close the lid and shake the lunch box until everything is well mixed.
Voila! All done and ready to be eaten. Enjoy!
Ryan Ong (200hr YTT Weekend/Jul 2015)
Diet and nutrition
Tip: This fruit salad is particularly refreshing when eaten cold on a hot day or after work out!