Who doesn’t love a good salad?! Salads are always a great option if your goal is to eat healthier and lose weight. Luckily, salads can be just as tasty as they are healthy–as long as it’s made with the right ingredients. Some salad ingredients that have the best health benefits are arugula, edamame, tomatoes, red onion, and avocados.
We reached out to Dana Hunnes, PhD, MPH, RD, senior dietitian at UCLA medical center, about the perfect salad recipe to promote weight loss. She gave us a recipe that’s bound to be a part of your daily diet! “This is a good salad for weight loss because it is substantial enough with its protein and healthy fats to keep you satiated while still being low in calories,” Hunnes says. If you’re looking to make this salad in your own home, look no further. We’re giving you the recipe you can try ASAP–and then again and again. Find out more below!
Avocado, tomato, and edamame salad
With just five main ingredients needed for this salad, and then only two for the dressing (the worst salad dressing may surprise you!), it's not only simple to make but also incredibly refreshing, filling, and metabolism-boosting! Arugula, edamame, tomatoes, red onion, and avocados have numerous health benefits. The edamame is rich in healthy fiber, antioxidants, and vitamin K. It may reduce the risk of heart disease and improve cholesterol. Edamame is also very filling so you won't overeat later in the day! Similarly, avocados have high levels of beneficial fats that help a person feel fuller between meals.
Arugula is a superfood, full of antioxidants–compounds that can protect against or reverse damage to your cells. And, red onions are rich in antioxidants and a fair amount of vitamin B6 and vitamin C. Tomatoes are a major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of cancer and heart disease. They're also a great source of vitamin C, potassium, folate, and vitamin K. Yum!
Arugula (as a base) for its peppery flavor
Edamame for its high protein and fiber
Tomatoes for the lycopene and fiber as well
Red onion counterbalances the other flavors because it's also peppery
Avocado for its super healthy fat and staying power
Kalamata olives for their healthy fats and salty flavor (optional)
Red wine vinegar and good extra virgin olive oil or try a cumin-lime vinegarette
When it comes to salads, Hunnes mentions that you shouldn't add popular toppings like bacon bits (which ruin metabolism for people over 40!) or croutons. She says, "I recommend avoiding bacon bits with their saturated fats, possible nitrites, and high salt, also white bread croutons don't add much except calories, as does French dressing (high in sugar) or ranch (high in fat and a lot of calories)." Noted!