Nutrition wise what else can i stick in a salad to make it healthier.

[jellyjelly]

I am trying to grow my own veg and get as much nutrients out of my lunchtime salad as i am no eating very well in the evenings - normally just a sandwhich or leftovers.

These are what i have been having
Small pasta salad like pesto.
Lots of Salad leaves mainly lettuce, cue, maybe peppers, dressings.

For protein Fish of some sort.
Chicken legs
or some other meats.

I know my diet isnt the best and i am on a small income hence why i am trying to grow stuff.

Eat lots of things but not eggs or mases of cheese and i cant really take hot stuff to work to heat up as i dont have alot of time.

Any ideas please or how to jazz up in nutrient food.

Thanks

What other stuff should i include apart from fruit?

What other protein stuff can i take in (No nuts as i work in a school)

Tomatoes are great and full of anti-oxidants.

Smoked makerel fillet are chap and really good or you...

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quiche/frittata (even tho its eggs), crab sticks, pilchards, smoked mackrel, small chunks of feta,

pumpkin or sunflower seeds (very nice dry fried in pan with little soy sauce)
sesame seeds
sprouted seeds or beans
chickpeas
kidney beans
butter beans
beans beans beans etc
cooked cold lentils (puy lentils partic delicious)
avocados (often on offer in supermarket or you can buy 'value' avocados)

oh beetroot very nutritious
carrot

red and yellow pepper
spinach leaves

watercress, it's a superfood you know

Do like pickled beets and coleslaw too

Is watercress easy to grow? Will try the seeds. Cheap places to get them anyone?

How do i do sprouted beans - sorry if that sounds silly?

What do i do to puy lentils? Have eaten them once but cant remember what they were like.

So apart from protein and carbs and fruit/vegs what else should i be puting in?

prawns??, do a roast chicken on sunday then you should have leftovers for the next couple of days. Pumpkin seeds are yummy.

what about a handful of cooked pasta or rice

I am getting a bit bored of sticking some chicken in and quite often have pasta, have tried ringing the changes but its still pasta.

Will try seeds anone know which ones are the best?

You can do sprouted beans in a sprouter, or with some complicated arrangement of jam jars and muslin. A search would get you instructions as I use a sprouter and STILL muck it up, so I won't attempt to advise (I buy mine pre-sprouted).

Puy lentils, just boil them until tender. They are pretty tasty. You could mix them into the salad or have them as a side dish with lemon juice and salt and pepper. Yum.

I think pumpkin seeds are meant to be super healthy but try different sorts to see what you like. Once you know which sort you want, get from a place where you can buy bigger packs as the little tiny supermarket ones are extortionate

Protein / carbs / fruit / veg is all you need!

How about savoury rice instead for a change, with peppers, peas, sweetcorn, anything you lik eally? Jut sometimes more mentally filling than a salad?

My fav salad: it's a good veggie but 'meaty' one.....

fresh spinach
chopped mushrooms
baby corn
tin or lentils / kidney beans/ mixed beans etc
chunks of mozarella
peppers
red onions
cucumber

• any other veggies you happen to fancy

drizzle with olive oil and THEN balsamic vinegar - mix well.