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Healthy Salad Builder

Create delicious, healthy salads to help you LiveLighter!

Choose most

 Fill at least half your bowl with colourful vegetables.
Leafy greens
These form the foundation of your salad. Place them at the top of your lunchbox to keep them crisp.		 Baby spinach  Baby spinach Rocket  Rocket Iceberg  Iceberg lettuce Mixed greens  Mixed greens Cabbage  Cabbage
Fruit and veg
Have these raw, cooked or canned and choose a variety of colours. Go for at least two serves of veg. One serve of veg is 75g – that’s about one cup raw or half a cup cooked.		 Tomato  Tomato Celery  Celery Cucumber  Cucumber Beetroot  Beetroot Pumpkin  Pumpkin
Carrot  Carrot Apple  Apple/pear Orange  Orange Capsicum  Capsicum Broccoli  Broccoli
Snow peas  Snow peas Alfalfa sprouts  Alfalfa sprouts Mushroom  Mushroom Avocado  Avocado Onion  Onion

Choose some

 Choose one serve from each group. These ingredients will transform your salad from a side dish to a main meal, but make sure the veg are still the hero.
Grains and cereals
Keep this to ½ a cup, and try to choose wholegrain varieties.		 Pasta  Pasta/noodles Brown rice  Brown rice Couscous  Couscous Qunioa  Quinoa Corn  Corn
Meat and meat alternatives
These will make your salad more satisfying. Choose lean and skinless varieties. Aim for one serve (approx. 80-100g), which is about the size of your palm.		 Canned tuna  Fish Lean chicken  Lean chicken Egg  Egg Lean meat  Lean meat Beans  Beans

Add a little

 These optional extras add excitement to your salad.
Crunchy bits
Crunchy additions for extra texture.		 Croutons  Home-made croutons Seeds  Seeds Pita chips  Pita chips Nuts  Nuts Sprouted beans  Sprouted beans
Bursts of flavour
Use for a small dose of big flavours.		 Sundried tomatoes  Sundried tomatoes Olives  Olives Parsley  Fresh herbs Reduced fat tasty cheese  Reduced fat tasty cheese Dried cranberries  Dried fruit
Dressing
Store in a separate jar and add to your salad at the last minute to keep it fresh.		 Balsamic vinegar  Balsamic vinegar + olive oil Low fat yoghurt with herbs  Low fat yoghurt with herbs Lime  Fresh lemon or lime juice Low-fat dressing  Commercial/home-made low fat dressing Sweet chilli sauce  Sweet chilli sauce