Dietary nutrition expert Catherine Coccia believes the best way to construct a salad is to “incorporate a mix of vegetables, fruits, protein, whole grains and dairy.”
She also mentions the importance of including at least some good fat, in the form of monounsaturated fats. It is believed by nearly all dietitians that creating a salad, or any meal, with a rainbow of colors is a good start to achieving the nutritional balance you require on a daily basis.
Many of these ingredients are some of the best nutritional foods for runners, providing a healthy range of protein, monounsaturated fats and anti-aging antioxidants.
- 140 grams fresh spinach
- ½ mandarin orange, slices separated
- 40 grams goat cheese, crumbled
- ¼ avocado, peeled and cubed
- ½ tomato, quartered and sliced
- ½ cucumber, diced
- 1 carrot, grated
- ½ apple, peeled, cored and diced
- ¼ cup dried cranberries
- ¼ cup pecans, toasted
- 1 salmon fillet
- Salt and pepper
- 2 tablespoons raspberry vinaigrette
Season salmon with pepper and salt and grill to desired completion. Combine remaining salad ingredients in a bowl. Mix well and plate. Add salmon and top with the vinaigrette.