One way to get the most nutritional bang for your buck and not feel like you're depriving yourself is to make combination meals containing super foods. The meal I shared on Facebook last night is an example of that. Super foods have health promoting, disease preventing qualities. They are fresh, nutrient dense, unprocessed, and in most cases widely available in grocery stores. Make sure that your meal contains all the macronutrients (these are carbohydrates, proteins and fats) so you feel energized and satisfied!
CHICKEN N' SPINACH, APPLE WALNUT SALAD
Let's break down the meal...
COMPLEX CARBS
You can have an unlimited amount of fruits and vegetables. Let's face it, most of don't eat enough. Rather than trying to eat them all individually, this is a great way to get at least 3-4 servings in one meal.
Apples- 1 diced (50-70 calories depending on the size)
Organic apples in season are reasonably priced and delicious. They are high in soluble fiber and flavonoids which is good for your blood sugar and lowers your risk of heart disease and cancer.
Spinach- uncooked 2 cups (ONLY 14 CALORIES!!! ;-)) I had 3 cups!
Probably one of my favorites even before I knew it was so SUPER! :-)
Spinach is rich in potassium and magnesium (which keeps blood pressure in check). Its also loaded with anti-oxidants which do everything from preventing certain cancers to fighting diabetes and nerve damage!There's more but I'll move on...hehe
NOTE: Use these two foods as the star of this dish and the rest of the foods will be the supporting cast.
FATS
Healthy fats are essential to a balanced diet. However because fat has 2x the amount of calories per gram as carbs and proteins- a little goes a long way. Healthy fat keeps you satiated (feeling full) longer because its a "slow burning" food source.
Walnuts- raw about a palm full is185 calories
I know that sounds like a lot for so little, and you're right. Although calorically dense, walnuts and other nuts like almonds and pistachios are high in omega-3's which reduces inflammation in the body. They help boost the good cholesterol (HDL) in your blood and contain a hard-to-find nutrient Vitamin E, an important anti-oxidant which can help fight prostate and lung cancer.
++++ The rest of the ingredients are NOT considered super foods BUT they are nutritious foods with lots of flavor.
*Grilled Chicken- (cut in strips) a serving is about the size of a deck of cards (140 calories)
Chicken breast in particular (w/o skin) is high in protien and low in saturated fat. I pounded out my chicken breast, lightly salt and peppered, cut in strips and cooked with a little olive oil.
*Gorgonzola- crumbled (a 1/4 cup is 100 calories)
Cheese is a concentrated from of milk therefore the fat and calorie content is higher. To maintain portion control, I simply sprinkled a little on top of the salad (less than a serving) and since gorgonzola is an aged cheese, its loaded with flavor so a little goes a long way.
*Dried Cranberries- 1/3 cup is 130 calories (I used less than this- a palm full) This adds some extra sweetness. Cranberries in regular form are a super food. Dark berries are loaded with anti-inflammatory compounds and they are also good for the kidneys.
*Balsamic vinegarette- 2 tbsp 50 calories ( I used about 3 tbsp)
Low in calories, vinegar based dressings have been shown in studies to slow the absorption of carbohydrates when eaten together. Since the salad is already so flavorful, you really dont need much dressing.
So there you have it. A colorful, healthy, delicious and nutritious meal all for about 600 calories! Once you've assembled this meal you'll realize- its a lot of food! That's the great thing about eating healthy. The food is high in nutrients and lower in calories. Bon appetite!
STAY WELL!
~D
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