Vegetable and fruit:
Flavouring and oils:
Make a mixed salad from some of the following ingredient suggestions in each column. Remember to add something from the protein list to help balance blood sugar levels.
*Adapt to suit your individual requirements, i.e., (gluten free/dairy free/ egg free)
Avoid using mayonnaise as it provides calories without essential nutrients, and opt instead for an oil rich in omegas 3, 6 and 9. Yoghurt/Tahini flavoured with mint makes a super salad dressing. If using broccoli, cauliflower or cabbage in a salad, you can lightly steam first.
For convenience: boil a quantity of beans together and freeze. Boiled brown rice will also keep for 3 days in a cold fridge. Add some turmeric to the rice while cooking for its anti-inflammatory properties. Make your salads as colourful as possible, since coloured fruit and vegetables contain highly beneficial nutrients.
For the cold winter days: Make homemade soup with lots of vegetables. Throw in some lentils for protein and serve with sprouted wheat bread/gf bread and hummus. You can pop soups and stews in a flask to bring to work.