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Healthy Eating: Protein Salad

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The importance of eating a healthy and varied diet is generally well understood by those in the personal training field. However, try as we might, sometimes we get stuck in a rut with the foods that we eat.

So here’s a great recipe to add to your repertoire. It has just the right amount of protein, raw veggies and whole grains. The great thing about it is that you don’t have to follow the recipe exactly for it to taste great. You can adjust it based on what you have in your fridge – which means you usually have all the ingredients to make it in a pinch. I’ve added chopped napa cabbage and diced jicama to this salad before – simply because I needed to use them before they went bad – and the salad was just as good. If you don’t have all of the ingredients for the salad, no big deal – find a similar substitute (such as a couple of diced shallots or 1/2 a red onion if you don’t have green onions) or just leave out what you don’t have. And if you don’t have garbanzo beans in your pantry (to get your protein) throw on some diced or shredded chicken instead.

In A Pinch Protein Salad

Salad:

1 cup grain (farro or wheat berries)

1 25 ounce can of garbanzo beans

1 english cucumber, seeded and diced

1 red, green or yellow pepper, seeded and diced

1-3 stalks celery, diced

1-3 carrots, diced

1/2 to 1 bunch green onions, sliced

1/3 – 1/2 bunch parsley, chopped

Dressing:

1/2 cup mayonnaise

2 tablespoons lemon juice

2 tablespoons apple cider vinegar (or white wine/red wine vinegar)

1 tsp dried dill (or 2 tbsp fresh, chopped)

1 tsp dried basil (or 2 tbsp fresh, chopped)

1 tsp salt (sea salt, or Maldon)

1 tsp minced garlic

NOTE: you could also try throwing in some chopped fresh chives, or oregano, tarragon. Feel free to experiment with what you have available!

INSTRUCTIONS

1. Cook the grain as instructed on the package directions

2. Throw all the salad ingredients in a large bowl.

3. Combine all the dressing ingredients in a small bowl.

4. Pour the dressing over the salad and combine well.

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