Recently, after receiving high praise for my salads being labeled as THE best ever, I couldn’t help but take a moment to revel in the compliment before delving into the ‘why’ behind it. What I realized is that the secret lies in the ‘extras’ – those additional sprinkles and dashes that elevate a simple bowl of greens into a nutrient-rich feast. This epiphany came about as part of my journey to infuse every meal with both flavor and nutritional value, an effort inspired by listening to Tim Spector, a renowned professor of genetic epidemiology. Spector’s work prompted me to aim for a variety of 30 different plants per week, incorporating an array of colors and types. Though it might seem daunting at first, achieving this level of variety is more attainable than one might think, especially if you’re accustomed to my mantra of consuming a rainbow of foods daily.
In the latest episode of EAT THIS with Lianne, titled “Maximizing Your Meal,” we explore how to enhance your dishes, whether they be salads, veggies, curries, soups, or stews, with delicious and nutrient-packed extras for added flavor. Initially, I considered naming the episode “EXTRAS,” but upon reflection and after encountering the term “maximizer” in a different context, I felt it more accurately described my approach to nutrition. These so-called ‘extras’ aren’t just additions; in many ways, they’re essential components for a truly balanced meal.
One fundamental element that enhances the taste of almost any dish is fat, which I often incorporate in the form of a drizzle of olive oil over my salads and cooked vegetables. Not only does it add flavor, but fat also plays a critical role in nutrient absorption, especially for fat-soluble vitamins like A, D, E, and K. For cooking, I prefer using avocado or coconut oil instead, due to their higher smoke points.
Building a nutrient-dense salad starts with a base of leafy greens such as arugula, spinach, watercress, or chard. To this foundation, I add nuts and seeds for texture and nutrients, with hemp, pumpkin, and sesame seeds being personal favorites. The addition of other vegetables like peppers, grated carrots, or beets, along with sprouts from plants like broccoli, radish, and amaranth, introduces an intense burst of flavor and nutrition. Specifically, broccoli sprouts are celebrated for their high levels of Sulforaphane, a powerful antioxidant with numerous health benefits.
Fruits like pomegranate seeds and berries add a sweet contrast, while chopped nori seaweed introduces a salty crunch and a boost of minerals. My experimentation with quinoa has led to a discovery of its best preparation method for my palate, resulting in a delicious Curry Quinoa Salad. Mushrooms of various types, including lion’s mane and shiitake, have become a staple in my salads, offering both flavor and health benefits.
Proteins such as safe catch tuna, salmon, or feta cheese can transform a salad into a full meal. Additional touches like pickled onions, sauerkraut, and miso paste in salad dressings further enhance the nutritional profile of the dish. Lastly, fresh herbs and a homemade dressing made from high-quality olive oil, apple cider vinegar, and other fresh ingredients add the final touches to this culinary creation.
Through these methods and ingredients, I strive to maximize not just the flavors on my plate but also the nutritional benefits, turning every meal into an opportunity for both gastronomic pleasure and healthful nourishment.
