1 00:00:00,760 --> 00:00:03,000 Speaker 1: What's your favorite salad? Is it a caesar or a 2 00:00:03,040 --> 00:00:05,880 Speaker 1: tiebe salad, or maybe even though you think you should 3 00:00:05,920 --> 00:00:08,959 Speaker 1: be eating it, salad just isn't your jam. Well, today 4 00:00:09,000 --> 00:00:11,639 Speaker 1: on the Midweek, a motivational episode of The Nutrition Catch, 5 00:00:11,680 --> 00:00:14,000 Speaker 1: we have good news for you because Susie has just 6 00:00:14,080 --> 00:00:17,200 Speaker 1: released her brand new salad ebook with everything that you 7 00:00:17,280 --> 00:00:19,959 Speaker 1: need to know about building a healthy salad with a 8 00:00:20,000 --> 00:00:23,680 Speaker 1: whole lot of new salad inspiration. I'm LeAnn Ward and 9 00:00:23,680 --> 00:00:25,960 Speaker 1: I'm Sissie Burrow and every week we bring you The 10 00:00:26,040 --> 00:00:28,840 Speaker 1: Nutrition Catch, the biweekly podcast that keeps you up to 11 00:00:28,920 --> 00:00:30,760 Speaker 1: date on everything that you need to know on the 12 00:00:30,760 --> 00:00:33,320 Speaker 1: world of nutrition as well as all things salad. We 13 00:00:33,360 --> 00:00:36,199 Speaker 1: found a very interesting protein based snack that we're very 14 00:00:36,280 --> 00:00:39,160 Speaker 1: keen to discuss with our listeners today and Susie shares 15 00:00:39,200 --> 00:00:42,040 Speaker 1: one of her favorite summa salads. So to kick us 16 00:00:42,080 --> 00:00:45,160 Speaker 1: off today, Susie, We've got a salad focused podcast. I'm 17 00:00:45,200 --> 00:00:46,640 Speaker 1: going to pass over to you and you are going 18 00:00:46,680 --> 00:00:49,519 Speaker 1: to share with our listeners your secret salad formula to 19 00:00:49,560 --> 00:00:53,239 Speaker 1: building filling but also healthy and balance salads. 20 00:00:53,680 --> 00:00:57,520 Speaker 2: Well, it's certainly salad season, and I think with salads, 21 00:00:57,760 --> 00:01:00,080 Speaker 2: you either love them or you hate them, and sometimes 22 00:01:00,080 --> 00:01:03,360 Speaker 2: I see clients having the same salad each and every day, 23 00:01:03,840 --> 00:01:05,880 Speaker 2: but we don't always get that balance rightly. 24 00:01:05,959 --> 00:01:07,280 Speaker 3: And so one of the. 25 00:01:07,240 --> 00:01:10,360 Speaker 2: Things we know from the Nutrition Couch podcast is that 26 00:01:10,400 --> 00:01:14,399 Speaker 2: our clients love recipes, which we're very happy to share 27 00:01:14,440 --> 00:01:16,440 Speaker 2: as many as we can. But hence that was my 28 00:01:16,520 --> 00:01:19,560 Speaker 2: motivation for putting them together in an ebook, because I 29 00:01:19,680 --> 00:01:21,440 Speaker 2: know it's coming into that season you're looking for a 30 00:01:21,440 --> 00:01:24,520 Speaker 2: bit more inspiration, So we just put forty of my 31 00:01:24,640 --> 00:01:27,640 Speaker 2: favorite salads together and tailored it or put it together 32 00:01:27,680 --> 00:01:30,560 Speaker 2: in terms of breakfast salads as well as lunch and 33 00:01:30,600 --> 00:01:32,679 Speaker 2: then dinner salads, because I think one of the things 34 00:01:32,680 --> 00:01:35,360 Speaker 2: I noticed with clients in general is they don't get 35 00:01:35,480 --> 00:01:38,039 Speaker 2: enough fresh food. And I think starting the day with 36 00:01:38,160 --> 00:01:41,120 Speaker 2: some fresh food, whether it's a smoothie that you put 37 00:01:41,120 --> 00:01:43,520 Speaker 2: some grains into, whether it's eggs that you have with 38 00:01:43,560 --> 00:01:46,640 Speaker 2: tomatoes and mushrooms and spinach, or even things like grating 39 00:01:46,720 --> 00:01:49,360 Speaker 2: zucchini or qualiflower into your oats, it's easy ways to 40 00:01:49,400 --> 00:01:52,120 Speaker 2: really bulk up that vegetable intake, which all of us 41 00:01:52,120 --> 00:01:55,360 Speaker 2: can do with So in terms of formatting the salads 42 00:01:55,360 --> 00:01:58,080 Speaker 2: for the ebook, I've really concentrated on getting as much 43 00:01:58,200 --> 00:02:01,080 Speaker 2: variety and difference in there as we can. But let's 44 00:02:01,120 --> 00:02:04,440 Speaker 2: if we go back to basics. So often I'll see 45 00:02:04,480 --> 00:02:08,480 Speaker 2: clients having, you know, some leaves and then maybe some tomato, 46 00:02:09,080 --> 00:02:11,880 Speaker 2: often cheeses in there as well, maybe some tuna, but 47 00:02:12,000 --> 00:02:14,120 Speaker 2: it doesn't always tick the box on what I would 48 00:02:14,120 --> 00:02:17,640 Speaker 2: call is a nutritionally balanced meal salad. So this is 49 00:02:17,639 --> 00:02:20,280 Speaker 2: my formula for a meal based salad, and then we 50 00:02:20,280 --> 00:02:22,440 Speaker 2: can talk about other ways to use them, particularly coming 51 00:02:22,440 --> 00:02:24,880 Speaker 2: into the festive season where perhaps we're looking for some 52 00:02:24,960 --> 00:02:28,600 Speaker 2: lower calorie mixes to buffer some overindulgence. So the first 53 00:02:28,680 --> 00:02:31,040 Speaker 2: is to get that base of as many leafy type 54 00:02:31,040 --> 00:02:31,919 Speaker 2: greens as you can. 55 00:02:32,240 --> 00:02:33,960 Speaker 3: And as a general rule of thumb. 56 00:02:33,680 --> 00:02:36,080 Speaker 2: The darker the leaves, the better they are nutritionally, so 57 00:02:36,120 --> 00:02:38,920 Speaker 2: you're certainly better to load up on things like rocket 58 00:02:39,000 --> 00:02:42,240 Speaker 2: English spinach, the more exotic it let us type things 59 00:02:42,240 --> 00:02:46,760 Speaker 2: like the ridicio, any of the cabbage bases, the red cabbage, 60 00:02:47,000 --> 00:02:49,960 Speaker 2: the green cabbage, all of those particularly high and nutrition. 61 00:02:50,520 --> 00:02:52,560 Speaker 3: Whilst iceberg is very low in calories, it. 62 00:02:52,560 --> 00:02:55,080 Speaker 2: Doesn't actually have that dense of nutrients that the darker 63 00:02:55,160 --> 00:02:57,079 Speaker 2: leaves have, so certainly you're best to mix it up, 64 00:02:57,240 --> 00:02:59,680 Speaker 2: which is Wiley. And I love the salad mixes because 65 00:02:59,680 --> 00:03:02,520 Speaker 2: if you go and actually buy the ingredients for a 66 00:03:02,639 --> 00:03:04,720 Speaker 2: salad with a number of things. So say you go 67 00:03:05,080 --> 00:03:06,920 Speaker 2: for a dark lettuce or a couple of bags of 68 00:03:06,919 --> 00:03:11,240 Speaker 2: English spinitual rocket, then you add beech through capsicam, you 69 00:03:11,280 --> 00:03:14,160 Speaker 2: know a number of those vegetable types. It can be 70 00:03:14,240 --> 00:03:16,040 Speaker 2: quite expensive to put a salad together. They looking at 71 00:03:16,200 --> 00:03:18,320 Speaker 2: least ten, if not more, dollars. So I love the 72 00:03:18,360 --> 00:03:19,880 Speaker 2: salad bags because you can get them for four to 73 00:03:19,919 --> 00:03:22,160 Speaker 2: fifty five dollars and that's to serve, So from a 74 00:03:22,200 --> 00:03:24,799 Speaker 2: cost perspective, it's something the supermarkets are doing really well, 75 00:03:25,120 --> 00:03:26,600 Speaker 2: and you don't have to be scared of those pre 76 00:03:26,639 --> 00:03:28,760 Speaker 2: cut salads. I often have the question, oh, what about 77 00:03:28,800 --> 00:03:30,960 Speaker 2: the dressing. It's a little bit of fat, but in 78 00:03:31,000 --> 00:03:33,280 Speaker 2: general it makes the salad taste a million times better. 79 00:03:33,760 --> 00:03:36,280 Speaker 2: The portions are pretty controlled, let's be honest. The supermarkets 80 00:03:36,320 --> 00:03:38,280 Speaker 2: aren't overly generous with what they put in there, so 81 00:03:38,320 --> 00:03:41,120 Speaker 2: it naturally controls the calories. But in my experience, the 82 00:03:41,160 --> 00:03:43,200 Speaker 2: better the salad tastes, the more of it you eat. 83 00:03:43,240 --> 00:03:45,560 Speaker 2: So I have no issue with using those commercial dressings, 84 00:03:45,680 --> 00:03:48,119 Speaker 2: even though you would technically be better to use extra vergin, 85 00:03:48,160 --> 00:03:50,560 Speaker 2: olive oil and lemon juice. Then you want to throw 86 00:03:50,600 --> 00:03:53,040 Speaker 2: in all of what you call your free salad vegetables, 87 00:03:53,080 --> 00:03:57,360 Speaker 2: so your carrots, your pumpkin, your capsicam, cucumber, radishes, tomatoes, 88 00:03:57,600 --> 00:03:59,720 Speaker 2: you know, as much or as little as you want. 89 00:03:59,760 --> 00:04:01,920 Speaker 2: And a funny thing actually a client sent me a 90 00:04:01,960 --> 00:04:05,000 Speaker 2: diary recently that said she'd had a caesar salad. Well 91 00:04:05,080 --> 00:04:06,840 Speaker 2: leanne if we look at it, there's not much salad 92 00:04:06,840 --> 00:04:08,840 Speaker 2: in caesar, really, is there. There's a bit of cos letter, 93 00:04:08,920 --> 00:04:11,520 Speaker 2: so it doesn't really count in my mind. And then 94 00:04:11,640 --> 00:04:14,360 Speaker 2: the next step is adding some decent protein. So whether 95 00:04:14,400 --> 00:04:16,560 Speaker 2: it's chicken breast or hard boiled eggs, you could run 96 00:04:16,600 --> 00:04:19,159 Speaker 2: some cottage cheese through it. You could do leftover lead meat, 97 00:04:19,160 --> 00:04:22,200 Speaker 2: you could do tuna, salmon. Any of those high protein 98 00:04:22,240 --> 00:04:25,599 Speaker 2: additions will create the full factor for your salad. But 99 00:04:25,720 --> 00:04:28,719 Speaker 2: let's not forget the carbohydrate land, because a very common 100 00:04:28,760 --> 00:04:31,040 Speaker 2: thing we will see with clients is having this healthy 101 00:04:31,080 --> 00:04:34,479 Speaker 2: salad of tuna, lemon juice, lots of salad, veg, but 102 00:04:34,680 --> 00:04:39,280 Speaker 2: no carbohydrate. Now, if you're having a light salad for dinner, 103 00:04:39,560 --> 00:04:41,000 Speaker 2: or you've had a big day of eating and you 104 00:04:41,080 --> 00:04:43,360 Speaker 2: just want something light, you might only do the vegetables 105 00:04:43,440 --> 00:04:46,360 Speaker 2: or the vegetables and then the protein. But if you're 106 00:04:46,360 --> 00:04:48,560 Speaker 2: having a salad in the day, it has to have 107 00:04:48,640 --> 00:04:51,400 Speaker 2: some carbohydrate to complete the meal. So you can do 108 00:04:51,520 --> 00:04:54,920 Speaker 2: some corn, some legumes, like some meta marmaie some form 109 00:04:54,960 --> 00:04:57,479 Speaker 2: be mix, some sweet potato. You could do regular potato. 110 00:04:57,920 --> 00:05:00,400 Speaker 2: If you're making a nisa, you could do I quite 111 00:05:00,400 --> 00:05:02,880 Speaker 2: like adding those roasted broadbeans with the flavor through them. 112 00:05:02,960 --> 00:05:04,960 Speaker 2: Sometimes I'll get some of the light chips and crunch 113 00:05:05,000 --> 00:05:08,000 Speaker 2: them through because that is what I call the flavor bomb. 114 00:05:08,080 --> 00:05:10,040 Speaker 2: That will really make you come back for the salad, 115 00:05:10,080 --> 00:05:13,000 Speaker 2: so it's tasty. That's why we sometimes think salads are boring, 116 00:05:13,040 --> 00:05:15,120 Speaker 2: because they are. You know, you've really got to flavor 117 00:05:15,160 --> 00:05:17,520 Speaker 2: them up with something crunchy or tasty or salty to 118 00:05:17,600 --> 00:05:19,640 Speaker 2: sort of take it to the next level. And then 119 00:05:19,680 --> 00:05:22,000 Speaker 2: the final componently ad, which is something we all like 120 00:05:22,080 --> 00:05:22,479 Speaker 2: to add. 121 00:05:22,520 --> 00:05:23,679 Speaker 3: It's the fash. Now. 122 00:05:24,120 --> 00:05:26,159 Speaker 2: I have a general rule of thumb about one serve 123 00:05:26,200 --> 00:05:29,040 Speaker 2: of fat per salad, whether that's a decent amount of 124 00:05:29,120 --> 00:05:33,680 Speaker 2: dressing avocado, about a quarter to a third, some cheese, 125 00:05:33,720 --> 00:05:36,839 Speaker 2: some grated general cheese, some Danish fetter, something that you sprinkle. 126 00:05:36,880 --> 00:05:39,680 Speaker 2: It might be some seeds, but certainly most of us 127 00:05:39,720 --> 00:05:42,920 Speaker 2: can't get away with having avocado plus cheese, plus nuts 128 00:05:42,960 --> 00:05:44,440 Speaker 2: plus seeds. You do have to be a little bit 129 00:05:44,480 --> 00:05:47,479 Speaker 2: stricter at least really watch the portions because they basically 130 00:05:47,520 --> 00:05:50,560 Speaker 2: add quite a few calories in each serve, So we've 131 00:05:50,560 --> 00:05:52,320 Speaker 2: got to be a little bit mindful, particularly if weight 132 00:05:52,360 --> 00:05:55,400 Speaker 2: control is your goal. But that is my general formula 133 00:05:55,520 --> 00:05:58,520 Speaker 2: for lunch based salads, And the difference would be if 134 00:05:58,560 --> 00:06:00,800 Speaker 2: I was doing that as a meal salad versus a 135 00:06:00,920 --> 00:06:03,600 Speaker 2: side And certainly in the e book, I've differentiated plain 136 00:06:03,800 --> 00:06:07,080 Speaker 2: veggie based salads as a side dish versus a complete 137 00:06:07,080 --> 00:06:09,440 Speaker 2: meal salad, and there's a lot of flexibility there, But 138 00:06:09,480 --> 00:06:12,160 Speaker 2: I think the difference between what I'm doing with them 139 00:06:12,240 --> 00:06:15,560 Speaker 2: is often adding that flavor crunch in there. You love 140 00:06:15,600 --> 00:06:18,120 Speaker 2: a salad. You've been posting heaps of salads in the 141 00:06:18,200 --> 00:06:20,440 Speaker 2: last few weeks because you've been sort of leaning up 142 00:06:20,680 --> 00:06:31,479 Speaker 2: after having We don't talk about that baby as much, 143 00:06:35,560 --> 00:06:38,640 Speaker 2: you having chili. What are your secret salad ingredients? 144 00:06:38,800 --> 00:06:40,480 Speaker 1: I just I like, I agree with you, like it 145 00:06:40,520 --> 00:06:42,359 Speaker 1: has to have some sort of crunch factor. Like to me, 146 00:06:42,440 --> 00:06:44,680 Speaker 1: it's all about the texture. So like you, I don't. 147 00:06:44,760 --> 00:06:46,680 Speaker 1: I think you've talked about you crumble up those salt 148 00:06:46,760 --> 00:06:48,440 Speaker 1: vinegar chips. I can't get my head around that. I'm 149 00:06:48,480 --> 00:06:51,000 Speaker 1: I couldn't do that, but I like like corn chips. 150 00:06:51,240 --> 00:06:53,520 Speaker 2: That's very misleading, Land, I didn't say the salt and 151 00:06:53,560 --> 00:06:58,039 Speaker 2: vinegan chips. I said those the baas. I know I've 152 00:06:58,080 --> 00:07:01,159 Speaker 2: occasionally done that for some flag But don't act like cissy. 153 00:07:01,160 --> 00:07:02,840 Speaker 3: A salad. 154 00:07:04,240 --> 00:07:06,400 Speaker 1: I like cornchips. Like one of my favorite salad is 155 00:07:06,400 --> 00:07:09,760 Speaker 1: a Mexican based one. So I'll use black beans, corn chips, avocado, 156 00:07:09,840 --> 00:07:11,920 Speaker 1: and a huge base of salad leaves. Like you said, 157 00:07:11,920 --> 00:07:13,440 Speaker 1: there has to be a diversity that you can't just 158 00:07:13,480 --> 00:07:15,280 Speaker 1: throw in some lettuce and call it a salad. It 159 00:07:15,320 --> 00:07:17,560 Speaker 1: has to have in my books, at least three or 160 00:07:17,560 --> 00:07:19,680 Speaker 1: four different types. Like I like to use a bit 161 00:07:19,680 --> 00:07:22,040 Speaker 1: of baby spinach and lettuce together that I put some 162 00:07:22,040 --> 00:07:24,120 Speaker 1: red capsicim in that. I'll put some snowpy's. I'll put 163 00:07:24,120 --> 00:07:25,560 Speaker 1: a bit of cucumber in there. It might have some 164 00:07:25,680 --> 00:07:28,280 Speaker 1: yellow capsicim in there, might have some cherry tomatoes. You 165 00:07:28,360 --> 00:07:30,160 Speaker 1: really have to add the base of the salad and 166 00:07:30,200 --> 00:07:33,160 Speaker 1: I think where a lot of people go wrong. They think, oh, salad, 167 00:07:33,200 --> 00:07:35,440 Speaker 1: and it's a parcel salad, or it's a potato salad, 168 00:07:35,480 --> 00:07:37,440 Speaker 1: or it's a rice bas salad. Now I'm not saying 169 00:07:37,480 --> 00:07:39,480 Speaker 1: that there's anything wrong with those things, but when it 170 00:07:39,520 --> 00:07:42,160 Speaker 1: comes to a well balanced salad, particularly if your goal 171 00:07:42,240 --> 00:07:45,680 Speaker 1: is weight loss, the vegetable portion has to be greater 172 00:07:45,840 --> 00:07:48,720 Speaker 1: than the carbohydrate portion. I think that's a general of thumb. 173 00:07:48,960 --> 00:07:51,200 Speaker 1: If not, i'd basically call it a rice based dish. 174 00:07:51,200 --> 00:07:53,520 Speaker 1: If it's you know, three cups of rice, one cup 175 00:07:53,560 --> 00:07:55,360 Speaker 1: of salad, and a bit of dressing, I'd call it 176 00:07:55,400 --> 00:07:57,560 Speaker 1: a rice based dish, not a salad based dish. And 177 00:07:57,560 --> 00:07:59,640 Speaker 1: I think that's probably the biggest mistake people make. It's 178 00:07:59,680 --> 00:08:02,600 Speaker 1: great that we're adding the carbohydrate into our meals because 179 00:08:02,600 --> 00:08:04,800 Speaker 1: a lot of people are very fearful of carbohydrates. Is 180 00:08:04,840 --> 00:08:07,440 Speaker 1: important for energy, particularly if you're doing a lot of activity. 181 00:08:07,760 --> 00:08:09,840 Speaker 1: But I think some people are getting that ratio a 182 00:08:09,880 --> 00:08:12,000 Speaker 1: bit wrong. I always say it's a general of thumb 183 00:08:12,040 --> 00:08:14,239 Speaker 1: for my client, who, you know, the majority are actively 184 00:08:14,240 --> 00:08:16,480 Speaker 1: trying to achieve fat loss. Myself included in my own 185 00:08:16,480 --> 00:08:20,200 Speaker 1: postpartum journey, the ratio of vegetables and salad has to 186 00:08:20,200 --> 00:08:22,600 Speaker 1: be higher than anything else in that bowl. And then 187 00:08:22,600 --> 00:08:25,000 Speaker 1: that's you know, the carbohydrate, the protein, or the healthy 188 00:08:25,040 --> 00:08:27,280 Speaker 1: fat content as well. But I think making it interesting 189 00:08:27,600 --> 00:08:29,520 Speaker 1: is a really really good option. And sometimes Sousie, I'll 190 00:08:29,520 --> 00:08:31,600 Speaker 1: throw the carbon the protein together, like I'll do a 191 00:08:31,640 --> 00:08:33,240 Speaker 1: bit of crumb chicken. I'll do a bit of crumb 192 00:08:33,280 --> 00:08:35,800 Speaker 1: fish and the crumbing and the protein together, and then 193 00:08:35,800 --> 00:08:37,680 Speaker 1: a lot of bit of fat, whether that's olive oilers 194 00:08:37,679 --> 00:08:40,839 Speaker 1: addressing awesome olives because I consider olives of fat sauce 195 00:08:40,840 --> 00:08:43,120 Speaker 1: as well, or avocado, and that's my fat serve, and 196 00:08:43,160 --> 00:08:45,440 Speaker 1: that's a really well balanced salad and it's really like 197 00:08:45,480 --> 00:08:48,320 Speaker 1: it's really satiating but enjoyable as well. Like people think, oh, 198 00:08:48,320 --> 00:08:50,520 Speaker 1: you can't have crumb chicken, it's terrible for you, But 199 00:08:50,640 --> 00:08:52,800 Speaker 1: when you get the right balances right in a meal, 200 00:08:52,840 --> 00:08:55,080 Speaker 1: it can be really really enjoyable and a great way 201 00:08:55,080 --> 00:08:56,960 Speaker 1: to get the whole family eating just that little bit 202 00:08:57,000 --> 00:08:58,960 Speaker 1: extra salad, which is going to benefit everybody. 203 00:08:59,360 --> 00:09:02,720 Speaker 2: And a lot to do with that psychological aspect of it, 204 00:09:02,760 --> 00:09:04,320 Speaker 2: because I think many of us who have had a 205 00:09:04,360 --> 00:09:07,920 Speaker 2: long history of dieting will be programmed to think of 206 00:09:08,040 --> 00:09:12,719 Speaker 2: salad as rabbit food, health food, diet food, so automatically, 207 00:09:12,800 --> 00:09:14,600 Speaker 2: even if it's filling, you know, even if you're having 208 00:09:14,600 --> 00:09:17,280 Speaker 2: a tune in niswa with loads of protein some sweet 209 00:09:17,280 --> 00:09:20,680 Speaker 2: potato to bulk it up, psychologically, you're still telling yourself 210 00:09:20,720 --> 00:09:22,320 Speaker 2: it's not feeling because it's just a salad. 211 00:09:22,800 --> 00:09:24,680 Speaker 3: So that is why I quite like it. If you 212 00:09:24,720 --> 00:09:25,280 Speaker 3: do add. 213 00:09:25,080 --> 00:09:27,079 Speaker 2: Something with flavor, like a little bit of chicken sitsel, 214 00:09:27,400 --> 00:09:30,079 Speaker 2: something that's you know, it's satisfying and you really enjoy 215 00:09:30,160 --> 00:09:32,040 Speaker 2: eating it, and it takes it away from being boring 216 00:09:32,160 --> 00:09:34,960 Speaker 2: or dull even psychologically in your mind. But the two 217 00:09:35,040 --> 00:09:37,360 Speaker 2: things I see all the time, and multiple fat serves 218 00:09:37,360 --> 00:09:40,120 Speaker 2: more than anything, or clients will send me their food 219 00:09:40,160 --> 00:09:42,079 Speaker 2: diet and it will be just like lettuce and tomato 220 00:09:42,120 --> 00:09:44,360 Speaker 2: on a plate, and to me, I just think, oh 221 00:09:44,360 --> 00:09:44,800 Speaker 2: that's boring. 222 00:09:44,840 --> 00:09:45,120 Speaker 3: No one do. 223 00:09:45,160 --> 00:09:47,400 Speaker 2: They're bored and not satisfied. So making sure that you're 224 00:09:47,440 --> 00:09:49,280 Speaker 2: sort of flavoring it up and even adding a little 225 00:09:49,280 --> 00:09:52,360 Speaker 2: bit of AVO for fullness, mixing up the different salad mixes, 226 00:09:52,400 --> 00:09:55,640 Speaker 2: which iss going back, those pre made ones are such 227 00:09:55,679 --> 00:09:58,640 Speaker 2: a cost effective option for people getting variety into their 228 00:09:58,679 --> 00:10:02,800 Speaker 2: diet because we don't do traditionally salads overly well here 229 00:10:02,800 --> 00:10:05,360 Speaker 2: in Australia in terms of it's often just a bit 230 00:10:05,360 --> 00:10:08,240 Speaker 2: of iceberg, lettuce and tomato in a bowl. The other 231 00:10:08,320 --> 00:10:10,720 Speaker 2: thing for people, if you find that salad itself isn't 232 00:10:10,720 --> 00:10:13,040 Speaker 2: filling or you strongly associate it with sort of a 233 00:10:13,080 --> 00:10:16,600 Speaker 2: restrictive pattern of eating, use roast veggies in your salad. 234 00:10:16,760 --> 00:10:20,040 Speaker 2: So you know, roast up some chini strips and red 235 00:10:20,040 --> 00:10:22,240 Speaker 2: capsicum you said yellow capsicum. I always have a heart 236 00:10:22,280 --> 00:10:24,800 Speaker 2: attack with how expensive capsicums are in general. But yeah, 237 00:10:24,840 --> 00:10:27,400 Speaker 2: if you can afford them, fantastic, go to the markets people, 238 00:10:27,400 --> 00:10:28,400 Speaker 2: you save a fortune. 239 00:10:28,640 --> 00:10:30,480 Speaker 3: Pumpkin is free as well. 240 00:10:30,520 --> 00:10:34,760 Speaker 2: It's a very high water, low carbohydrate vegetable. Tastes amazing 241 00:10:34,800 --> 00:10:38,800 Speaker 2: in salads, particularly with bit of fetta papedas spinach leaves, 242 00:10:38,840 --> 00:10:40,000 Speaker 2: you know, a little bit of a betas a little 243 00:10:40,000 --> 00:10:42,240 Speaker 2: bit of better and roast them up once a week 244 00:10:42,280 --> 00:10:44,200 Speaker 2: with an extra virgin olive oil and then mix it 245 00:10:44,240 --> 00:10:45,599 Speaker 2: up and maybe serve it with a little bit of 246 00:10:45,600 --> 00:10:47,160 Speaker 2: hommus or a little bit of fetter, and that can 247 00:10:47,200 --> 00:10:49,440 Speaker 2: be an amazing side dish and really give you that 248 00:10:49,520 --> 00:10:52,800 Speaker 2: full factor. Because one thing I will also say is 249 00:10:52,800 --> 00:10:55,760 Speaker 2: that the digestion of whole salad is a little bit 250 00:10:55,760 --> 00:10:59,000 Speaker 2: different to cook vegetables because when you're having salad, the 251 00:10:59,080 --> 00:11:02,480 Speaker 2: cellular wall of those plant foods is intact. It can 252 00:11:02,559 --> 00:11:04,960 Speaker 2: move through the digestive system and not give you some 253 00:11:05,000 --> 00:11:07,960 Speaker 2: of the nutrients that cook vegetables will so because cook 254 00:11:08,040 --> 00:11:11,079 Speaker 2: vegetables have been softened, that plant will will be softer 255 00:11:11,200 --> 00:11:13,679 Speaker 2: and the nutrients more readily absorbed. So you'll also notice 256 00:11:13,720 --> 00:11:16,160 Speaker 2: differences in the way you feel in the tummy. You know, 257 00:11:16,200 --> 00:11:18,080 Speaker 2: if you're prone to bloating, you might prefer a cook 258 00:11:18,200 --> 00:11:22,120 Speaker 2: vegetable over a raw salad, And certainly, in my experience, 259 00:11:22,160 --> 00:11:24,680 Speaker 2: the cook vegeties have a higher full factor with people 260 00:11:24,679 --> 00:11:26,560 Speaker 2: as well, so even mixing some of those into a 261 00:11:26,600 --> 00:11:29,480 Speaker 2: salad will make it more satisfying. The other thing I 262 00:11:29,520 --> 00:11:31,640 Speaker 2: sort of wanted to mention is that you talked about 263 00:11:31,640 --> 00:11:34,400 Speaker 2: a little bit about the rice based salads. Now, Certainly 264 00:11:34,480 --> 00:11:37,480 Speaker 2: in the ebook I have included some controlled portions of 265 00:11:37,480 --> 00:11:42,480 Speaker 2: say quinoa, black rice, brown rice mixes, small amounts of 266 00:11:42,559 --> 00:11:46,160 Speaker 2: legume based pasta. But I think the issue with commercial 267 00:11:46,200 --> 00:11:49,360 Speaker 2: salads is that when you go to, you know, the 268 00:11:49,440 --> 00:11:52,520 Speaker 2: various salad bars in a food court often it's just 269 00:11:52,679 --> 00:11:54,480 Speaker 2: all pasta or all rice, and. 270 00:11:54,400 --> 00:11:55,319 Speaker 3: That's the issue with them. 271 00:11:55,360 --> 00:11:57,559 Speaker 2: Even if they've got some of the salad veggies on top, 272 00:11:58,000 --> 00:12:00,320 Speaker 2: it's nowhere near the bulk that you would idea deally 273 00:12:00,320 --> 00:12:01,800 Speaker 2: have if you made a salad at home. And the 274 00:12:01,840 --> 00:12:04,440 Speaker 2: simple reason for that is people love a pasta salad 275 00:12:04,559 --> 00:12:07,360 Speaker 2: or a rice salad because it's tasty and carbohydrate based, 276 00:12:07,720 --> 00:12:09,920 Speaker 2: but they often don't include the salad vegels because they're 277 00:12:09,920 --> 00:12:12,600 Speaker 2: often a lot more expensive to making mass production. So 278 00:12:12,679 --> 00:12:14,640 Speaker 2: just be mindful. A couple of the best salads if 279 00:12:14,679 --> 00:12:16,240 Speaker 2: you are going to buy a salad out, is something 280 00:12:16,320 --> 00:12:19,040 Speaker 2: like a Greek even because you're getting much more of 281 00:12:19,080 --> 00:12:21,679 Speaker 2: that salad vegetable bowl, or if they've got a rocket 282 00:12:21,720 --> 00:12:25,160 Speaker 2: parmesan or a pumpkin spinach, they're the better ones rather 283 00:12:25,200 --> 00:12:27,680 Speaker 2: than say the caesar or the brown rice or the 284 00:12:27,679 --> 00:12:28,480 Speaker 2: pasta salad. 285 00:12:28,720 --> 00:12:29,600 Speaker 3: You've really got to keep. 286 00:12:29,520 --> 00:12:32,040 Speaker 2: The portions a lot lower and almost mix it through 287 00:12:32,120 --> 00:12:35,679 Speaker 2: your salad base to get the right macro nutrient mixed, 288 00:12:35,679 --> 00:12:38,040 Speaker 2: particularly for weight control, So just be mindful of that. 289 00:12:38,080 --> 00:12:40,200 Speaker 2: A salad that you buy in a food court isn't 290 00:12:40,240 --> 00:12:42,480 Speaker 2: always the healthiest option, whereas the ones in the ebook. 291 00:12:42,600 --> 00:12:45,000 Speaker 2: The nutritionals are there, but they range between about three 292 00:12:45,000 --> 00:12:47,560 Speaker 2: point fifty up to about five hundred calories and keep 293 00:12:47,600 --> 00:12:49,880 Speaker 2: it a lot more controlled, whereas the salads we buy 294 00:12:49,880 --> 00:12:51,679 Speaker 2: in the food courts can be upwards of six eight 295 00:12:51,760 --> 00:12:53,920 Speaker 2: hundred because they use a lot of MAO and dressings 296 00:12:53,960 --> 00:12:56,360 Speaker 2: and things like that. I'll just end to say that 297 00:12:56,400 --> 00:12:59,360 Speaker 2: with dressings, I am not a massive dressing person. I 298 00:12:59,440 --> 00:13:01,680 Speaker 2: tend to dress everything with extra virgin olive oil and 299 00:13:01,720 --> 00:13:04,840 Speaker 2: a bit about salmic myself. But certainly I've listed some 300 00:13:04,880 --> 00:13:07,360 Speaker 2: of the better commercial dressings, you know, a controlled amount of, 301 00:13:07,360 --> 00:13:10,200 Speaker 2: say the Green Goddess dressing or some of the lighter 302 00:13:10,200 --> 00:13:12,800 Speaker 2: options in supermarkets that you can find. But that is 303 00:13:12,800 --> 00:13:15,440 Speaker 2: why I quite like those supermarket ones, because it controls 304 00:13:15,480 --> 00:13:18,360 Speaker 2: the portion. Are there any other commercial dressings that I've 305 00:13:18,400 --> 00:13:20,360 Speaker 2: missed that you like? Leanne with salads. 306 00:13:20,559 --> 00:13:23,360 Speaker 1: I really like the Marine's Kitchen brand. I'm sure it's called. 307 00:13:23,480 --> 00:13:24,720 Speaker 1: They do quite a few good ones. 308 00:13:25,000 --> 00:13:26,079 Speaker 3: Yeah, so they have a look at those. 309 00:13:26,120 --> 00:13:27,679 Speaker 2: Actually, we might have a profile of one in the 310 00:13:27,720 --> 00:13:30,880 Speaker 2: next couple of weeks on the Nutrition Couch, just to 311 00:13:30,920 --> 00:13:33,240 Speaker 2: share as you go through and flavoring up your salads 312 00:13:33,240 --> 00:13:35,359 Speaker 2: for summer. So you'll find it on my website, Susyborol 313 00:13:35,400 --> 00:13:38,200 Speaker 2: dot com. And yeah, forty brand new salad recipes to 314 00:13:38,360 --> 00:13:40,080 Speaker 2: help you power through summer. 315 00:13:40,559 --> 00:13:42,480 Speaker 1: Excellent. All right, So you see, well, our product of 316 00:13:42,520 --> 00:13:44,559 Speaker 1: the week this week is something that our listener's sent 317 00:13:44,640 --> 00:13:46,960 Speaker 1: into us, and it's all to do with tuna. So 318 00:13:47,040 --> 00:13:49,560 Speaker 1: it's the Serena brand, which we love. I think in 319 00:13:49,640 --> 00:13:51,319 Speaker 1: terms of tuna brands, that one's quite strong. It is 320 00:13:51,400 --> 00:13:53,400 Speaker 1: quite expensive, but I always do look for sale when 321 00:13:53,400 --> 00:13:56,080 Speaker 1: I'm purchasing that one. And what we've been sent today 322 00:13:56,200 --> 00:13:59,680 Speaker 1: is the Serena Snacking Tuna Aoli. So it's a little 323 00:13:59,679 --> 00:14:02,960 Speaker 1: seventy five gram pack retails for three dollars twenty. As 324 00:14:02,960 --> 00:14:04,960 Speaker 1: I said, I'd never buy things full price, just like you. 325 00:14:05,040 --> 00:14:06,880 Speaker 1: I love good bargain, so I always wait for it to. 326 00:14:06,800 --> 00:14:07,320 Speaker 3: Come and sale. 327 00:14:07,400 --> 00:14:09,680 Speaker 1: You know, they're pantry friendly staples, so you could last 328 00:14:09,679 --> 00:14:12,120 Speaker 1: a new pantry for months. And I think what they're 329 00:14:12,160 --> 00:14:14,080 Speaker 1: meant to do is be served with crackers or on 330 00:14:14,120 --> 00:14:16,400 Speaker 1: a sandwich or something. So it's essentially just tuna and 331 00:14:16,640 --> 00:14:20,320 Speaker 1: mayo mixed together. We look at the ingredient. It's fifty 332 00:14:20,320 --> 00:14:24,760 Speaker 1: percent yellowfin tuna, followed by twenty five percent mayonnaise, followed 333 00:14:24,760 --> 00:14:28,240 Speaker 1: by water, sunflower seed oil, garlic at five point eight percent, 334 00:14:28,440 --> 00:14:31,760 Speaker 1: six percent garlics pretty high sea salt, lemon, juice, and pepper. 335 00:14:31,800 --> 00:14:33,200 Speaker 1: You might want to take your toothbrush with you if 336 00:14:33,200 --> 00:14:35,040 Speaker 1: you're purchasing this one. I do like some garlic for 337 00:14:35,080 --> 00:14:37,400 Speaker 1: a good hidden out in our gut house because from 338 00:14:37,440 --> 00:14:39,960 Speaker 1: the natural prebodox. But you might want your toothbrush handy 339 00:14:40,160 --> 00:14:43,040 Speaker 1: with the tuna and the garlic gombo in here. But 340 00:14:43,200 --> 00:14:46,520 Speaker 1: looking at the seventy five gram serving size, which is 341 00:14:46,560 --> 00:14:50,080 Speaker 1: the one little pot, we've got basically six hundred kilo 342 00:14:50,160 --> 00:14:52,480 Speaker 1: jewels twelve point twelve grams of protein, which is really 343 00:14:52,520 --> 00:14:54,880 Speaker 1: high protein. If you're considering that as a snack, if 344 00:14:54,880 --> 00:14:57,200 Speaker 1: you're using it more towards a meal, you would want 345 00:14:57,200 --> 00:14:59,160 Speaker 1: that little bit of an extra protein boost. Whether you 346 00:14:59,160 --> 00:15:01,000 Speaker 1: put a bit of cheese into your sandwich where you 347 00:15:01,000 --> 00:15:03,520 Speaker 1: have two good slices of dense you know, grain bread, 348 00:15:03,560 --> 00:15:06,000 Speaker 1: that'll give you a boost of probably five six seven 349 00:15:06,040 --> 00:15:07,840 Speaker 1: eight grams of protein there, which will take us up 350 00:15:07,880 --> 00:15:09,920 Speaker 1: to at least that twenty grams that ideally we want 351 00:15:09,960 --> 00:15:12,480 Speaker 1: per meal. Then we've got nine point four grams of 352 00:15:12,560 --> 00:15:15,480 Speaker 1: total fat one point two being saturated. It's the majority 353 00:15:15,520 --> 00:15:17,920 Speaker 1: of those bats are very healthy fats found in the tuna. 354 00:15:18,040 --> 00:15:20,560 Speaker 1: The one point two grams of saturated fat is predominantly 355 00:15:20,560 --> 00:15:21,640 Speaker 1: coming from the mayonnaise. 356 00:15:21,960 --> 00:15:22,760 Speaker 3: Very low car. 357 00:15:22,640 --> 00:15:24,800 Speaker 1: Which we would expect because it's really just tuna and 358 00:15:24,840 --> 00:15:27,880 Speaker 1: mayo and garlic. So it's two point four grams of carbohydrate, 359 00:15:27,960 --> 00:15:30,760 Speaker 1: two grams of sugar. Dietary fiber hasn't been listed. I 360 00:15:30,800 --> 00:15:33,280 Speaker 1: can't imagine there's anything in there, and sodium is four 361 00:15:33,400 --> 00:15:37,160 Speaker 1: hundred and fifty milligrams, so sodium is not insignificant considering 362 00:15:37,200 --> 00:15:39,440 Speaker 1: it's just a bit of tuna and mayo. But I 363 00:15:39,440 --> 00:15:41,360 Speaker 1: still think it's fine because I don't think people would 364 00:15:41,360 --> 00:15:43,520 Speaker 1: be eating this on a regular basis. It's not exactly 365 00:15:44,000 --> 00:15:46,360 Speaker 1: that affordable compared to a normal tuna packet, but I 366 00:15:46,360 --> 00:15:47,960 Speaker 1: think it's a good option. If you pair that with 367 00:15:48,000 --> 00:15:50,160 Speaker 1: a couple of whole grain crackers, could be a really 368 00:15:50,200 --> 00:15:52,880 Speaker 1: good filling out snack in between meals. But I would 369 00:15:52,880 --> 00:15:55,280 Speaker 1: probably be using it more as a meal option, Suzi 370 00:15:55,520 --> 00:15:57,720 Speaker 1: putting into a salad, throwing in some extra beans or 371 00:15:57,800 --> 00:16:00,320 Speaker 1: legumes for that great fib before your guys house, and 372 00:16:00,320 --> 00:16:02,240 Speaker 1: a little bit of extra carbohydrates in there as well, 373 00:16:02,320 --> 00:16:05,080 Speaker 1: or putting it into a sandwich with say some avocado, 374 00:16:05,160 --> 00:16:07,360 Speaker 1: a couple of slices of dense, grainy bread, then loading 375 00:16:07,400 --> 00:16:09,840 Speaker 1: up on the different types of salads like tomato, be 376 00:16:10,040 --> 00:16:12,920 Speaker 1: true to cucumber, some grated carrot, and some baby spinach 377 00:16:13,000 --> 00:16:15,160 Speaker 1: or something like that, making a really nice big tuna 378 00:16:15,200 --> 00:16:15,920 Speaker 1: salad sandwich. 379 00:16:16,360 --> 00:16:19,240 Speaker 3: What do you think of this? Well, this listener question 380 00:16:19,280 --> 00:16:20,000 Speaker 3: actually came from me. 381 00:16:20,240 --> 00:16:23,760 Speaker 2: I found them, oh, and I wanted to actually ask 382 00:16:23,920 --> 00:16:27,360 Speaker 2: you what you thought, because I found them incredibly interesting 383 00:16:27,480 --> 00:16:31,560 Speaker 2: because we're always looking for protein based snack options for 384 00:16:31,680 --> 00:16:34,560 Speaker 2: people on the run, and so I saw them and 385 00:16:34,600 --> 00:16:37,000 Speaker 2: I thought, oh, in theory, I quite like them. I 386 00:16:37,000 --> 00:16:39,680 Speaker 2: think my assessment is that there's quite a range of 387 00:16:39,680 --> 00:16:42,480 Speaker 2: different varieties, so some do have mayo, so some are 388 00:16:42,560 --> 00:16:44,120 Speaker 2: higher in fat than others. 389 00:16:44,440 --> 00:16:47,240 Speaker 3: But I guess i'm torn lyann and so I wanted. 390 00:16:47,040 --> 00:16:50,160 Speaker 2: Your thoughts because if I look at the ingredient list, 391 00:16:50,160 --> 00:16:53,320 Speaker 2: it's only fifty percent tuna, which means fifty percent of 392 00:16:53,320 --> 00:16:55,400 Speaker 2: it is made up of additives I guess to make 393 00:16:55,440 --> 00:16:58,520 Speaker 2: it creamy and taste good, which gives you, say, just 394 00:16:58,600 --> 00:17:01,120 Speaker 2: twelve grams of protein per serve. Now, if you were 395 00:17:01,160 --> 00:17:03,520 Speaker 2: to take a tin of tuna and pop that on crackers, 396 00:17:04,160 --> 00:17:06,920 Speaker 2: you would argue it's a lot cleaner and a lot 397 00:17:06,960 --> 00:17:09,760 Speaker 2: higher in protein. But then I was like, well, one 398 00:17:09,800 --> 00:17:12,280 Speaker 2: of the things people won't do is tuna's not overly 399 00:17:12,320 --> 00:17:15,320 Speaker 2: convenient at work. It's messy, it smells, you know, So 400 00:17:15,440 --> 00:17:18,520 Speaker 2: this is kind of a convenient product to have with crackers, 401 00:17:19,080 --> 00:17:22,439 Speaker 2: but it does add several additives fat, you know, fifty 402 00:17:22,440 --> 00:17:23,679 Speaker 2: percent that's not tuna. 403 00:17:23,880 --> 00:17:25,720 Speaker 3: So I'm sort of like, I don't know where i'd 404 00:17:25,720 --> 00:17:27,320 Speaker 3: sit it. I'm kind of torn between. 405 00:17:27,920 --> 00:17:30,960 Speaker 2: I probably wouldn't recommend it, but I think it would 406 00:17:30,960 --> 00:17:33,879 Speaker 2: be better than having you know, hommus and rice crackers. 407 00:17:34,200 --> 00:17:36,879 Speaker 3: Do you reckon it's too processed? No, I think it's. 408 00:17:36,760 --> 00:17:39,439 Speaker 1: Okay considering what the majority of austraiins in. I think 409 00:17:39,480 --> 00:17:41,680 Speaker 1: it's actually quite fine. Is it process yes, but it's 410 00:17:41,720 --> 00:17:44,280 Speaker 1: not one of those ultra processed foods we're talking about 411 00:17:44,400 --> 00:17:46,520 Speaker 1: chips and biscuits and cakes. I think this is far 412 00:17:46,600 --> 00:17:49,480 Speaker 1: better than the standard Austraian or you know, American has 413 00:17:49,480 --> 00:17:51,040 Speaker 1: in their diet. So I'd be more than happy to 414 00:17:51,080 --> 00:17:53,600 Speaker 1: recommend this. I think it just is where it fits 415 00:17:53,600 --> 00:17:55,280 Speaker 1: in your diet. Is it a snack, you know, we're 416 00:17:55,280 --> 00:17:57,359 Speaker 1: probably lacking a bit of the carbohydrate we'd want as 417 00:17:57,400 --> 00:17:59,200 Speaker 1: part of a snack as well, or is it part 418 00:17:59,240 --> 00:18:01,320 Speaker 1: of a main meal. We definitely want to increase the 419 00:18:01,440 --> 00:18:04,280 Speaker 1: vegetable and the carbohydrate portion in something like this and 420 00:18:04,320 --> 00:18:06,120 Speaker 1: give the protein a bit of a boost as well, 421 00:18:06,200 --> 00:18:09,119 Speaker 1: So I think I'd more lean towards adding it into 422 00:18:09,400 --> 00:18:11,360 Speaker 1: a salad or a sandwich or a wrap and using 423 00:18:11,440 --> 00:18:14,000 Speaker 1: it as part of a meal, versus using it as 424 00:18:14,000 --> 00:18:16,600 Speaker 1: a snack like it's been recommended. But I think this 425 00:18:16,720 --> 00:18:18,480 Speaker 1: with a couple of whole grain crackers could be a 426 00:18:18,480 --> 00:18:20,760 Speaker 1: really good option, And for people who find tune or 427 00:18:20,760 --> 00:18:22,720 Speaker 1: a bit on the nose, I think mixing it with 428 00:18:22,760 --> 00:18:24,919 Speaker 1: a little bit of mayonnaise, there's far worse things that 429 00:18:24,960 --> 00:18:27,399 Speaker 1: you could be snacking on. So I honestly would be 430 00:18:27,400 --> 00:18:29,480 Speaker 1: happy to recommend it if people were happy to have it. 431 00:18:29,640 --> 00:18:31,920 Speaker 1: I think twelve grams of protein as a snack option 432 00:18:32,000 --> 00:18:34,320 Speaker 1: is incredibly high compared to what a lot of people 433 00:18:34,359 --> 00:18:36,520 Speaker 1: actually snack on, so I don't really have too many 434 00:18:36,560 --> 00:18:37,360 Speaker 1: concerns about it. 435 00:18:37,560 --> 00:18:39,480 Speaker 2: You know what they've got in here? Though, they're very 436 00:18:39,560 --> 00:18:43,160 Speaker 2: cheeky because they haven't listed MSG, but they've added it 437 00:18:43,840 --> 00:18:45,960 Speaker 2: so they've put mino sodium gluta mate, but they haven't 438 00:18:45,960 --> 00:18:47,760 Speaker 2: put six two one on there, so you wouldn't pick 439 00:18:47,760 --> 00:18:50,560 Speaker 2: it up that it's cheeky, cheeky. 440 00:18:50,880 --> 00:18:53,320 Speaker 3: I didn't even Oh it is an ingredient list. I 441 00:18:53,400 --> 00:18:54,680 Speaker 3: skip right over that, didn't I. 442 00:18:54,960 --> 00:18:58,800 Speaker 2: Yeah, but it doesn't label as MSG six two one 443 00:18:58,880 --> 00:19:01,080 Speaker 2: additive six two one, so you skip over it. But 444 00:19:01,119 --> 00:19:02,760 Speaker 2: it does have a bit of added a MISSG, so 445 00:19:03,240 --> 00:19:05,080 Speaker 2: I give it like a six or seven. I think 446 00:19:05,080 --> 00:19:08,760 Speaker 2: there's better choices, but I think that it's adding some 447 00:19:08,960 --> 00:19:11,320 Speaker 2: nutrition and just to mix it up and give different 448 00:19:11,320 --> 00:19:13,360 Speaker 2: options that might have a bit of protein. So yeah, 449 00:19:13,400 --> 00:19:15,520 Speaker 2: I just thought it was a really interesting product to 450 00:19:15,600 --> 00:19:17,640 Speaker 2: talk about, So have a look at it and see 451 00:19:17,640 --> 00:19:18,480 Speaker 2: and tell us what you think. 452 00:19:18,600 --> 00:19:20,280 Speaker 1: And probably a good one to get people to ease 453 00:19:20,320 --> 00:19:22,240 Speaker 1: into tuna. You know a lot of our clients like 454 00:19:22,280 --> 00:19:24,280 Speaker 1: tuna tastes that cat food. I'm like, okay, Like it's 455 00:19:24,280 --> 00:19:26,840 Speaker 1: hard to convince someone to eat something like tuna, but 456 00:19:26,880 --> 00:19:28,399 Speaker 1: if it is mixed with a bit of ALI and 457 00:19:28,560 --> 00:19:31,520 Speaker 1: MSG to get that flavor profile going a little bit, 458 00:19:31,560 --> 00:19:33,240 Speaker 1: it could be a little bit easier for someone to 459 00:19:33,280 --> 00:19:35,200 Speaker 1: ease into it. So a good one too, I guess 460 00:19:35,280 --> 00:19:37,640 Speaker 1: try if you're not a tuna lover, it could help 461 00:19:37,680 --> 00:19:39,360 Speaker 1: you to come round just that a little bit. 462 00:19:40,080 --> 00:19:41,600 Speaker 3: I just know what you think. All right. 463 00:19:41,640 --> 00:19:43,000 Speaker 2: Well, to wrap us up today, I'm going to just 464 00:19:43,040 --> 00:19:46,840 Speaker 2: share a quick summary of one of the salad recipes. Now, Leanne, 465 00:19:46,880 --> 00:19:50,040 Speaker 2: I love a wardle chicken salad, and I love it 466 00:19:50,080 --> 00:19:52,040 Speaker 2: particularly when it's like a mix and then you put 467 00:19:52,080 --> 00:19:54,280 Speaker 2: it on a sandwich. I think it's so delicious. So 468 00:19:54,320 --> 00:19:55,919 Speaker 2: what I've done with this one is just make a 469 00:19:55,920 --> 00:19:57,639 Speaker 2: healthier version of a ward Off, because it can be 470 00:19:57,720 --> 00:20:00,159 Speaker 2: quite high in fat, particularly if you add the blue cheese. 471 00:20:00,280 --> 00:20:02,960 Speaker 2: But I've managed to get a really nice creamy consistency 472 00:20:03,160 --> 00:20:06,960 Speaker 2: and quite a lot of salad bowl and protein, but 473 00:20:07,040 --> 00:20:09,720 Speaker 2: still something that's quite crunchy. So I've used those sort 474 00:20:09,760 --> 00:20:12,000 Speaker 2: of cos lettuces that you love that you can break 475 00:20:12,040 --> 00:20:14,760 Speaker 2: into pieces and do it with sanchoi boo, and then 476 00:20:14,800 --> 00:20:18,600 Speaker 2: it's just some red apple, some cooked chicken breast, some celery. Now, 477 00:20:18,720 --> 00:20:21,199 Speaker 2: surury can be quite expensive. I find that if you 478 00:20:21,240 --> 00:20:23,119 Speaker 2: buy it in the stalks, and sometimes I'll even freeze it, 479 00:20:23,160 --> 00:20:26,000 Speaker 2: which you could do as a salad mixed to well nuts, 480 00:20:26,080 --> 00:20:28,120 Speaker 2: just all chop them together. Now, if you love blue cheese, 481 00:20:28,119 --> 00:20:30,000 Speaker 2: you can add a little bit there. And to make 482 00:20:30,040 --> 00:20:32,199 Speaker 2: the creamy dressing, I've just mixed some Greek yogurt with 483 00:20:32,240 --> 00:20:34,280 Speaker 2: a little bit of mayonnaise, some lemon juice, salt and 484 00:20:34,320 --> 00:20:37,080 Speaker 2: pepper and then spoon to that creamy mix on the 485 00:20:37,160 --> 00:20:39,040 Speaker 2: lettuce cup. So you can do it like almost a 486 00:20:39,119 --> 00:20:43,200 Speaker 2: deconstructed sandwich. But it's delicious. It's got all the flavor 487 00:20:43,200 --> 00:20:45,560 Speaker 2: of the Walldorf with plenty of fiber, a nice mix 488 00:20:45,600 --> 00:20:48,679 Speaker 2: of carbs and protein. And you will find that complete 489 00:20:48,760 --> 00:20:51,520 Speaker 2: recipe in my new salad's ebook on my website, So 490 00:20:51,600 --> 00:20:53,919 Speaker 2: check it out if you love summer salads, and if 491 00:20:53,960 --> 00:20:56,240 Speaker 2: you post some pictures, we will share them with our 492 00:20:56,280 --> 00:20:57,760 Speaker 2: audience wonderful. 493 00:20:57,800 --> 00:20:59,840 Speaker 1: So that brings us to the end of midweek and 494 00:21:00,040 --> 00:21:02,560 Speaker 1: innovational episode of the Nutrition Gutch. As Susie said, her 495 00:21:02,600 --> 00:21:05,480 Speaker 1: new salad ebook is available on Susieborow dot com. And 496 00:21:05,560 --> 00:21:08,240 Speaker 1: for all of our other wonderful offerings, you'll find them 497 00:21:08,240 --> 00:21:10,680 Speaker 1: on the nutritioncatch dot com. We've got some webinars, we've 498 00:21:10,680 --> 00:21:12,840 Speaker 1: got some ebooks, and we've got some of our recordings 499 00:21:12,840 --> 00:21:15,960 Speaker 1: from our latest webinars on have your Hormones and Why Wait? 500 00:21:16,080 --> 00:21:18,440 Speaker 1: And we will catch you guys in our next Sunday 501 00:21:18,440 --> 00:21:19,200 Speaker 1: episode drop. 502 00:21:19,320 --> 00:21:33,160 Speaker 3: Have a good week, See you Sunday.