A Salad to Power You Through the Day

I am constantly impressed and delighted when I hear how wls patients embrace exercise after their surgery. Many of you take to the gym, the pool, the track, the road, the dancefloor or the sitting room floor to do a workout.

 

But how do you eat before and afterwards to ensure that you get the very best nutrients so that you get the most from your workout and day?

 

I asked expert nutitionist Yvonne Bishops Weston what would be a great ‘light’ and bariatric-friendly recipe that would give you all those energy-giving nutrients required to adhere to the 5 a day message and yet also boost your levels of vitamins, minerals and anti-oxidants.

 

This POWER SALAD is based on her recommendations. It is a salad of beetroot, eggs, salad leaves, peppers, spouted beans and lentils with a fabulous creamy yogurt dressing.

 

The salad has been designed to be low GI so that you release the energy in your food slowly and steadily. This will help to power you through the day rather than having short term highs leading to energy lows, irritability and (heaven forbid) weight gain.

 

You can use any cooked beans but the raw sprouted ones provide more digestible nutrients, vitamins and minerals. Do however try to choose Omega-3 eggs…they will help keep skin supple and hair strong as well as brain functioning at its peak.

 

Yvonne recommends that this could be served with a slice of rye bread topped with sliced avocado if you can tolerate the former. I have given nutritional stats for both in the recipe below.

 

This is just the boost I need to make exercise a regular part of my daily routine. I shall start with 30 minutes of good-paced walking and see how I go.

 

POWER SALAD

Ingredients

Metric/US

2 handfuls (about 40g/11/2 oz) mixed salad leaves

80g cooked beetroot/3 oz cooked beets, chopped

60g yellow pepper/2 oz yellow capsicum, chopped

2 tbsp sprouted beans and lentils (supermarket mix)

2 Omega-3 eggs, hard-boiled/hard-cooked or poached

6 walnut halves

Dressing:

50g/2 oz 0% fat Greek yogurt

1tsp chopped fresh dill

1 tsp prepared horseradish

2 tbsp fresh lemon juice

salt and freshly ground black pepper

To serve (optional):

2 slices rye bread, toasted

1 medium ripe avocado, sliced

 

Method

1.  Divide the salad leaves between two plates. Mix the beetroot with the peppers and sprouted beans. Divide between the plates on top of the salad leaves.

2.  Cut the eggs in half or quarters and place on top of the beetroot mixture with the walnuts.

3.  To make the dressing, mix the yogurt with the dill, horseradish, lemon juice and salt and pepper to taste. Drizzle over the prepared salads.

4.  Serve with a slice of rye toast topped with sliced avocado if wished.

 

SERVES 2

WLS PORTION: 1/2-1

V suitable for vegetarians

 

Calories per portion:  208  with rye accompaniment 401

Protein:  14g  with rye accompaniment 17.5g

Carbohydrate:  11.1g  with rye accompaniment 24g

Fat:  12.6g  with rye accompaniment

 

Image courtesy of  Love Beetroot www.lovebeetroot.co.uk