1 00:00:00,720 --> 00:00:02,960 Speaker 1: What's your favorite salad? Is it a caesar or a 2 00:00:03,000 --> 00:00:05,880 Speaker 1: tiebe salad, or maybe even though you think you should 3 00:00:05,920 --> 00:00:08,920 Speaker 1: be eating it, salad just isn't your jam. Well, today 4 00:00:08,960 --> 00:00:11,600 Speaker 1: on the Midweek, a motivational episode of The Nutrition Catch, 5 00:00:11,640 --> 00:00:13,960 Speaker 1: we have good news for you because Susie has just 6 00:00:14,040 --> 00:00:17,200 Speaker 1: released her brand new salad ebook with everything that you 7 00:00:17,239 --> 00:00:19,919 Speaker 1: need to know about building a healthy salad with a 8 00:00:19,960 --> 00:00:23,639 Speaker 1: whole lot of new salad inspiration. I'm Leanne Ward and 9 00:00:23,680 --> 00:00:25,919 Speaker 1: I'm Sissie Burrow and every week we bring you The 10 00:00:26,040 --> 00:00:28,720 Speaker 1: Nutrition Catch, the bio weekly podcast that keeps you up 11 00:00:28,760 --> 00:00:30,600 Speaker 1: to date on everything that you need to know on 12 00:00:30,640 --> 00:00:33,200 Speaker 1: the world of nutrition as well as all things salad. 13 00:00:33,240 --> 00:00:36,000 Speaker 1: We found a very interesting protein based snack that we're 14 00:00:36,080 --> 00:00:38,800 Speaker 1: very keen to discuss with our listeners today and Susie 15 00:00:38,800 --> 00:00:41,879 Speaker 1: shares one of her favorite summer salads. So to kick 16 00:00:41,960 --> 00:00:44,600 Speaker 1: us off today, Susie, We've got a salad focused podcast. 17 00:00:44,960 --> 00:00:46,519 Speaker 1: I'm going to pass over to you and you are 18 00:00:46,520 --> 00:00:49,360 Speaker 1: going to share with our listeners your secret salad formula 19 00:00:49,440 --> 00:00:53,199 Speaker 1: to building filling but also healthy and balance salads. 20 00:00:53,640 --> 00:00:57,480 Speaker 2: Well, it's certainly salad season, and I think with salads, 21 00:00:57,720 --> 00:01:00,000 Speaker 2: you either love the more 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 00:01:03,800 --> 00:01:06,240 Speaker 2: but we don't always get that balance rightly. And so 24 00:01:06,800 --> 00:01:09,200 Speaker 2: one of the things we know from the Nutrition Couch 25 00:01:09,240 --> 00:01:13,119 Speaker 2: podcast is that our clients love recipes, which we're very 26 00:01:13,160 --> 00:01:15,800 Speaker 2: happy to share as many as we can. But hence 27 00:01:16,040 --> 00:01:18,560 Speaker 2: that was my motivation for putting them together in an ebook, 28 00:01:18,600 --> 00:01:21,240 Speaker 2: because I know it's coming into that season you're looking 29 00:01:21,240 --> 00:01:24,120 Speaker 2: for a bit more inspiration, So we just put forty 30 00:01:24,280 --> 00:01:27,120 Speaker 2: of my favorite salads together and tailored it or put 31 00:01:27,160 --> 00:01:29,119 Speaker 2: it together in terms of breakfast. 32 00:01:28,680 --> 00:01:30,680 Speaker 3: Salads as well as lunch. 33 00:01:30,480 --> 00:01:32,399 Speaker 2: And then dinner salads, because I think one of the 34 00:01:32,400 --> 00:01:35,199 Speaker 2: things I noticed with clients in general is they don't 35 00:01:35,200 --> 00:01:37,720 Speaker 2: get enough fresh food. And I think starting the day 36 00:01:37,920 --> 00:01:40,800 Speaker 2: with some fresh food, whether it's a smoothie that you 37 00:01:40,880 --> 00:01:43,319 Speaker 2: put some greens into, whether it's eggs that you have 38 00:01:43,360 --> 00:01:46,280 Speaker 2: with tomatoes and mushrooms and spinach, or even things like 39 00:01:46,319 --> 00:01:49,240 Speaker 2: grating zucchini or quliflower into your oats, it's easy ways 40 00:01:49,280 --> 00:01:51,880 Speaker 2: to really bulk up that vegetable intake, which all of 41 00:01:51,960 --> 00:01:54,880 Speaker 2: us can do with So in terms of formatting the 42 00:01:54,920 --> 00:01:57,840 Speaker 2: salads for the ebook, I've really concentrated on getting as 43 00:01:57,920 --> 00:02:00,360 Speaker 2: much variety and difference in there as we can can. 44 00:02:00,720 --> 00:02:02,360 Speaker 3: But let's if we go back to basics. 45 00:02:03,000 --> 00:02:06,880 Speaker 2: So often I'll see clients having, you know, some leaves 46 00:02:07,000 --> 00:02:10,440 Speaker 2: and then maybe some tomato, often cheeses in there as well, 47 00:02:10,480 --> 00:02:13,480 Speaker 2: maybe some tuna, but it doesn't always tick the box 48 00:02:13,520 --> 00:02:17,080 Speaker 2: on what I would call is a nutritionally balanced meal salad. 49 00:02:17,200 --> 00:02:19,959 Speaker 2: So this is my formula for a meal based salad, 50 00:02:19,960 --> 00:02:21,720 Speaker 2: and then we can talk about other ways to use them, 51 00:02:21,760 --> 00:02:24,640 Speaker 2: particularly coming into the festive season where perhaps we're looking 52 00:02:24,639 --> 00:02:27,680 Speaker 2: for some lower calorie mixes to buffer some overindulgence. So 53 00:02:28,120 --> 00:02:30,320 Speaker 2: the first is to get that base of as many 54 00:02:30,400 --> 00:02:33,000 Speaker 2: leafy type greens as you can. And as a general 55 00:02:33,080 --> 00:02:35,120 Speaker 2: rule of thumb, the darker the leaves, the better they 56 00:02:35,120 --> 00:02:37,920 Speaker 2: are nutritionally, so you're certainly better to load up on 57 00:02:37,960 --> 00:02:41,320 Speaker 2: things like rocket English spinach, the more exotic it let 58 00:02:41,440 --> 00:02:45,400 Speaker 2: us type things like the ridicio, any of the cabbage bases, 59 00:02:45,680 --> 00:02:49,079 Speaker 2: the red cabbage, the green cabbage, all of those particularly 60 00:02:49,200 --> 00:02:52,440 Speaker 2: high and nutrition. Whilst iceberg is very low in calories, 61 00:02:52,440 --> 00:02:54,680 Speaker 2: it doesn't actually have that dense of nutrients that the 62 00:02:54,760 --> 00:02:57,040 Speaker 2: darker leaves have, so certainly you're best to mix it up, 63 00:02:57,240 --> 00:02:59,640 Speaker 2: which is wiley and I love the salad mixes because 64 00:02:59,680 --> 00:03:02,960 Speaker 2: if you and actually buy the ingredients for a salad 65 00:03:03,000 --> 00:03:05,120 Speaker 2: with a number of things. So say you go for 66 00:03:05,200 --> 00:03:07,200 Speaker 2: a dark lettuce or a couple of bags of English 67 00:03:07,240 --> 00:03:11,400 Speaker 2: spinitual rocket, then you add beech through capsicam, you know 68 00:03:11,600 --> 00:03:14,399 Speaker 2: a number of those vegetable types. It can be quite 69 00:03:14,440 --> 00:03:16,520 Speaker 2: expensive to put a salad together. They looking at least ten, 70 00:03:16,560 --> 00:03:18,840 Speaker 2: if not more, dollars. So I love the salad bags 71 00:03:18,880 --> 00:03:20,440 Speaker 2: because you can get them for four to fifty five 72 00:03:20,480 --> 00:03:22,880 Speaker 2: dollars and that's to serve, So from a cost perspective, 73 00:03:22,919 --> 00:03:25,280 Speaker 2: it's something the supermarkets are doing really well, and you 74 00:03:25,320 --> 00:03:27,240 Speaker 2: don't have to be scared of those pre cut salads. 75 00:03:27,280 --> 00:03:29,240 Speaker 2: I often have the question, oh what about the dressing. 76 00:03:29,560 --> 00:03:31,360 Speaker 2: It's a little bit of fat, but in general it 77 00:03:31,400 --> 00:03:33,240 Speaker 2: makes the salad taste a million times better. 78 00:03:33,760 --> 00:03:35,680 Speaker 3: The portions are pretty controlled, let's be honest. 79 00:03:35,680 --> 00:03:38,160 Speaker 2: The supermarkets aren't overly generous with what they put in there, 80 00:03:38,200 --> 00:03:41,000 Speaker 2: so it naturally controls the calories. But in my experience, 81 00:03:41,000 --> 00:03:43,200 Speaker 2: the better the salad tastes, the more of it you eat, 82 00:03:43,200 --> 00:03:45,560 Speaker 2: So I have no issue with using those commercial dressings. 83 00:03:45,680 --> 00:03:48,120 Speaker 2: Even though you would technically be better to use extravergin, 84 00:03:48,160 --> 00:03:50,520 Speaker 2: olive oil and lemon juice. Then you want to throw 85 00:03:50,560 --> 00:03:53,080 Speaker 2: in all of what you call your free salad vegetables, 86 00:03:53,080 --> 00:03:57,320 Speaker 2: so your carrots, your pumpkin, your capsicam, cucumber, radishes, tomatoes, 87 00:03:57,600 --> 00:03:59,680 Speaker 2: you know, as much or as little as you want. 88 00:03:59,720 --> 00:04:01,920 Speaker 2: And a funny thing actually, a client sent me a 89 00:04:01,920 --> 00:04:04,960 Speaker 2: diary recently that said she'd had a caesar salad. Well 90 00:04:05,080 --> 00:04:06,800 Speaker 2: leanne if we look at it, there's not much salad 91 00:04:06,840 --> 00:04:08,800 Speaker 2: in caesar, really, is there. There's a bit of cos letter, 92 00:04:08,880 --> 00:04:11,520 Speaker 2: so it doesn't really count in my mind. And then 93 00:04:11,640 --> 00:04:14,320 Speaker 2: the next step is adding some decent protein. So whether 94 00:04:14,360 --> 00:04:16,560 Speaker 2: it's chicken breast or hard boiled eggs, you could run 95 00:04:16,600 --> 00:04:19,120 Speaker 2: some cottage cheese through it. You could do leftover lead meat, 96 00:04:19,160 --> 00:04:22,200 Speaker 2: you could do tuna, salmon. Any of those high protein 97 00:04:22,200 --> 00:04:25,599 Speaker 2: additions will create the full factor for your salad. But 98 00:04:25,720 --> 00:04:28,720 Speaker 2: let's not forget the carbohydrate land, because a very common 99 00:04:28,720 --> 00:04:31,000 Speaker 2: thing we will see with clients is having this healthy 100 00:04:31,040 --> 00:04:34,479 Speaker 2: salad of tuna, lemon juice, lots of salad, veg, but 101 00:04:34,680 --> 00:04:39,240 Speaker 2: no carbohydrate. Now, if you're having a light salad for dinner, 102 00:04:39,520 --> 00:04:41,000 Speaker 2: or you've had a big day of eating and you 103 00:04:41,040 --> 00:04:43,320 Speaker 2: just want something light. You might only do the vegetables 104 00:04:43,400 --> 00:04:46,320 Speaker 2: or the vegetables and then the protein. But if you're 105 00:04:46,360 --> 00:04:48,560 Speaker 2: having a salad in the day, it has to have 106 00:04:48,600 --> 00:04:51,360 Speaker 2: some carbohydrate to complete the meal. So you can do 107 00:04:51,520 --> 00:04:54,880 Speaker 2: some corn, some legumes like some meta marmaie some form 108 00:04:54,960 --> 00:04:57,520 Speaker 2: be mix, some sweet potato. You could do regular potato. 109 00:04:57,880 --> 00:05:00,360 Speaker 2: If you're making a nia, you could do I quite 110 00:05:00,400 --> 00:05:02,920 Speaker 2: like adding those roasted broadbeans with the flavor through them. 111 00:05:02,920 --> 00:05:04,919 Speaker 2: Sometimes I'll get some of the light chips and crunch 112 00:05:04,960 --> 00:05:08,040 Speaker 2: them through because that is what I call the flavor bomb. 113 00:05:08,040 --> 00:05:10,000 Speaker 2: That will really make you come back for the salad, 114 00:05:10,040 --> 00:05:12,960 Speaker 2: so it's tasty. That's why we sometimes think salads are boring, 115 00:05:13,000 --> 00:05:15,120 Speaker 2: because they are. You know, you've really got to flavor 116 00:05:15,120 --> 00:05:17,480 Speaker 2: them up with something crunchy or tasty or salty to 117 00:05:17,600 --> 00:05:19,640 Speaker 2: sort of take it to the next level. And then 118 00:05:19,640 --> 00:05:22,000 Speaker 2: the final componently ad, which is something we all like 119 00:05:22,040 --> 00:05:23,159 Speaker 2: to add. It's the fash. 120 00:05:23,400 --> 00:05:23,679 Speaker 3: Now. 121 00:05:24,120 --> 00:05:26,120 Speaker 2: I have a general rule of thumb about one serve 122 00:05:26,160 --> 00:05:31,039 Speaker 2: of fat per salad, whether that's a decent amount of dressing, avocado, 123 00:05:31,160 --> 00:05:34,240 Speaker 2: about a quarter to a third, some cheese, some grated 124 00:05:34,320 --> 00:05:36,919 Speaker 2: general cheese, some Danish fetter, something that you sprinkle. It 125 00:05:37,000 --> 00:05:39,920 Speaker 2: might be some seeds, but certainly most of us can't 126 00:05:39,920 --> 00:05:42,839 Speaker 2: get away with having avocado plus cheese, plus. 127 00:05:42,640 --> 00:05:43,479 Speaker 3: Nuts plus seeds. 128 00:05:43,520 --> 00:05:44,920 Speaker 2: You do have to be a little bit stricter at 129 00:05:44,960 --> 00:05:48,520 Speaker 2: least really watch the portions because they basically add quite 130 00:05:48,560 --> 00:05:50,720 Speaker 2: a few calories in each serve. So we've got to 131 00:05:50,720 --> 00:05:52,839 Speaker 2: be a little bit mindful, particularly if weight control is 132 00:05:52,839 --> 00:05:56,039 Speaker 2: your goal. But that is my general formula for lunch 133 00:05:56,040 --> 00:05:58,800 Speaker 2: based salads, And the difference would be if I was 134 00:05:58,839 --> 00:06:01,359 Speaker 2: doing that as a meal salad versus a side And 135 00:06:01,400 --> 00:06:04,360 Speaker 2: certainly in the e book, I've differentiated plain veggie based 136 00:06:04,360 --> 00:06:07,760 Speaker 2: salads as a side dish versus a complete meal salad, 137 00:06:07,800 --> 00:06:09,680 Speaker 2: and there's a lot of flexibility there, But I think 138 00:06:09,720 --> 00:06:12,680 Speaker 2: the difference between what I'm doing with them is often 139 00:06:12,720 --> 00:06:16,000 Speaker 2: adding that flavor crunch in there. You love a salad. 140 00:06:16,040 --> 00:06:18,560 Speaker 2: You've been posting heaps of salads in the last few 141 00:06:18,600 --> 00:06:21,360 Speaker 2: weeks because you've been sort of leaning up after having 142 00:06:29,839 --> 00:06:39,400 Speaker 2: we We don't talk about that baby as much. 143 00:06:35,520 --> 00:06:38,880 Speaker 3: You having chili. What are your secret salad ingredients? I 144 00:06:38,960 --> 00:06:39,760 Speaker 3: just I like, I. 145 00:06:39,680 --> 00:06:41,200 Speaker 1: Agree with you, like it has to have some sort 146 00:06:41,200 --> 00:06:43,440 Speaker 1: of crunch factor. Like to me, it's all about the texture. 147 00:06:43,480 --> 00:06:45,680 Speaker 1: So like you, I don't I think you've talked about 148 00:06:45,720 --> 00:06:47,560 Speaker 1: you crumble up those salt and vinegar chips. I can't 149 00:06:47,600 --> 00:06:49,560 Speaker 1: get my head around that. I couldn't do that, but 150 00:06:49,839 --> 00:06:50,960 Speaker 1: I like like corn chips. 151 00:06:51,200 --> 00:06:53,480 Speaker 2: That's very misleading, Land, I didn't say the salt and 152 00:06:53,560 --> 00:06:58,040 Speaker 2: vinegan chips. I said those the baas. I know I've 153 00:06:58,040 --> 00:07:01,119 Speaker 2: occasionally done that for some flag But don't act like cissy. 154 00:07:01,120 --> 00:07:02,800 Speaker 3: A salad. 155 00:07:04,200 --> 00:07:06,200 Speaker 1: I like corn chips. Like one of my favorite salad 156 00:07:06,320 --> 00:07:08,480 Speaker 1: is a Mexican based one. So I'll use black beans, 157 00:07:08,600 --> 00:07:11,480 Speaker 1: corn chips, avocado, and a huge base of salad leaves. 158 00:07:11,520 --> 00:07:13,000 Speaker 1: Like you said, there has to be a diversity there. 159 00:07:13,040 --> 00:07:14,560 Speaker 1: You can't just throw in some lettuce and call it 160 00:07:14,600 --> 00:07:16,600 Speaker 1: a salad. It has to have in my books, at 161 00:07:16,720 --> 00:07:18,960 Speaker 1: least three or four different types. Like I like to 162 00:07:19,080 --> 00:07:21,600 Speaker 1: use a bit of baby spinach and letuce together that 163 00:07:21,600 --> 00:07:23,800 Speaker 1: I put some red capsicim in that. I'll put some snoopy's. 164 00:07:23,800 --> 00:07:25,280 Speaker 1: I'll put a bit of cucumber in there. It might 165 00:07:25,360 --> 00:07:27,040 Speaker 1: have some yellow capsickim in there. It might have some 166 00:07:27,120 --> 00:07:29,600 Speaker 1: cherry tomatoes. You really have to add the base of 167 00:07:29,600 --> 00:07:31,239 Speaker 1: the salad. And I think where a lot of people 168 00:07:31,280 --> 00:07:34,280 Speaker 1: go wrong. They think, oh, salad, and it's a parcel salad, 169 00:07:34,320 --> 00:07:36,600 Speaker 1: or it's a potato salad, or it's a rice bas salad. 170 00:07:36,760 --> 00:07:39,040 Speaker 1: Now I'm not saying that there's anything wrong with those things, 171 00:07:39,080 --> 00:07:41,600 Speaker 1: but when it comes to a well balanced salad, particularly 172 00:07:41,640 --> 00:07:45,000 Speaker 1: if your goal is weight loss, the vegetable portion has 173 00:07:45,080 --> 00:07:47,600 Speaker 1: to be greater than the carbohydrate portion. I think that's 174 00:07:47,600 --> 00:07:50,240 Speaker 1: a general of thumb. If not, i'd basically call it 175 00:07:50,280 --> 00:07:52,480 Speaker 1: a rice based dish. If it's you know, three cups 176 00:07:52,520 --> 00:07:54,800 Speaker 1: of rice, one cup of salad, and a bit of dressing, 177 00:07:54,840 --> 00:07:57,000 Speaker 1: I'd call it a rice based dish, not a salad 178 00:07:57,040 --> 00:07:58,920 Speaker 1: based dish. And I think that's probably the biggest mistake 179 00:07:58,960 --> 00:08:01,960 Speaker 1: people make. It's great that we're adding the carbohydrate into 180 00:08:01,960 --> 00:08:03,760 Speaker 1: our meals because a lot of people are very fearful 181 00:08:03,760 --> 00:08:06,520 Speaker 1: of carbohydrates. Is important for energy, particularly if you're doing 182 00:08:06,560 --> 00:08:08,720 Speaker 1: a lot of activity. But I think some people are 183 00:08:08,760 --> 00:08:11,240 Speaker 1: getting that ratio a bit wrong. I always say it's 184 00:08:11,240 --> 00:08:13,160 Speaker 1: a general of thumb for my client too. You know, 185 00:08:13,200 --> 00:08:15,680 Speaker 1: the majority are actively trying to achieve fat loss. Myself 186 00:08:15,680 --> 00:08:19,440 Speaker 1: included in my own postpartum journey, the ratio of vegetables 187 00:08:19,440 --> 00:08:21,720 Speaker 1: and salad has to be higher than anything else in 188 00:08:21,760 --> 00:08:24,280 Speaker 1: that bowl. And then that's you know, the carbohydrate, the protein, 189 00:08:24,400 --> 00:08:26,280 Speaker 1: all the healthy fat content as well. But I think 190 00:08:26,320 --> 00:08:28,680 Speaker 1: making it interesting is a really really good option. And 191 00:08:28,720 --> 00:08:31,280 Speaker 1: sometimes Sousie, I'll throw the carbon the protein together, like 192 00:08:31,280 --> 00:08:32,679 Speaker 1: I'll do a bit of crumb chicken. I'll do a 193 00:08:32,720 --> 00:08:35,480 Speaker 1: bit of crumb fish and the crumbing and the protein together, 194 00:08:35,559 --> 00:08:37,040 Speaker 1: and then a lot of bit of fat, whether that's 195 00:08:37,040 --> 00:08:40,319 Speaker 1: olive oilers addressing awesome olives because I consider olives of 196 00:08:40,360 --> 00:08:43,000 Speaker 1: fat sauce as well, or avocado, and that's my fat serve. 197 00:08:43,040 --> 00:08:45,079 Speaker 1: And that's a really well balanced salad and it's really 198 00:08:45,320 --> 00:08:48,319 Speaker 1: like it's really satiating but enjoyable as well. Like people think, oh, 199 00:08:48,320 --> 00:08:50,480 Speaker 1: you can't have crumb chicken, it's terrible for you, But 200 00:08:50,640 --> 00:08:52,760 Speaker 1: when you get the right balances right in a meal, 201 00:08:52,800 --> 00:08:55,040 Speaker 1: it can be really really enjoyable and a great way 202 00:08:55,080 --> 00:08:56,920 Speaker 1: to get the whole family eating just that little bit 203 00:08:56,960 --> 00:08:58,920 Speaker 1: extra salad, which is going to benefit everybody. 204 00:08:59,360 --> 00:09:02,720 Speaker 2: And a lot to do with that psychological aspect of it, 205 00:09:02,760 --> 00:09:04,280 Speaker 2: because I think many of us who have had a 206 00:09:04,320 --> 00:09:07,920 Speaker 2: long history of dieting will be programmed to think of 207 00:09:08,000 --> 00:09:12,719 Speaker 2: salad as rabbit food, health food, diet food, so automatically, 208 00:09:12,760 --> 00:09:14,559 Speaker 2: even if it's filling, you know, even if you're having 209 00:09:14,600 --> 00:09:17,280 Speaker 2: a tune in niswa with loads of protein some sweet 210 00:09:17,280 --> 00:09:20,679 Speaker 2: potato to bulk it up, psychologically, you're still telling yourself 211 00:09:20,679 --> 00:09:22,320 Speaker 2: it's not feeling because it's just a salad. 212 00:09:22,760 --> 00:09:24,400 Speaker 3: So that is why I quite like it. 213 00:09:24,440 --> 00:09:26,200 Speaker 2: If you do add something with flavor, like a little 214 00:09:26,200 --> 00:09:29,239 Speaker 2: bit of chicken sinsel, something that's you know, it's satisfying 215 00:09:29,280 --> 00:09:31,040 Speaker 2: and you really enjoy eating it, and it takes it 216 00:09:31,040 --> 00:09:34,040 Speaker 2: away from being boring or dull even psychologically in your mind. 217 00:09:34,400 --> 00:09:36,160 Speaker 2: But the two things I see all the time, and 218 00:09:36,280 --> 00:09:39,640 Speaker 2: multiple fat serves more than anything, or clients will send 219 00:09:39,640 --> 00:09:41,120 Speaker 2: me their food diet and it will be just like 220 00:09:41,200 --> 00:09:43,880 Speaker 2: lettuce and tomato on a plate, and to me, I 221 00:09:43,920 --> 00:09:44,800 Speaker 2: just think, oh that's boring. 222 00:09:44,800 --> 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 00:09:47,400 --> 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 00:09:52,360 --> 00:09:55,400 Speaker 2: which is us going back. Those pre made ones are 227 00:09:55,400 --> 00:09:58,360 Speaker 2: such a cost effective option for people getting variety into 228 00:09:58,440 --> 00:10:02,560 Speaker 2: their diet because we don't do traditionally salads overly well 229 00:10:02,600 --> 00:10:05,200 Speaker 2: here in Australia in terms of it's often just a 230 00:10:05,200 --> 00:10:07,920 Speaker 2: bit of iceberg, lettuce and tomato in a bowl. The 231 00:10:08,000 --> 00:10:10,400 Speaker 2: other thing for people, if you find that salad itself 232 00:10:10,440 --> 00:10:12,920 Speaker 2: isn't filling or you strongly associate it with sort of 233 00:10:12,960 --> 00:10:16,600 Speaker 2: a restrictive pattern of eating, use roast veggies in your salad, 234 00:10:16,760 --> 00:10:20,000 Speaker 2: so you know, roast up some zucchini 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 00:10:22,240 --> 00:10:24,800 Speaker 2: attack with how expensive capsicums are in general, but yeah, 237 00:10:24,800 --> 00:10:27,360 Speaker 2: if you can afford them, fantastic, go to the markets people, 238 00:10:27,400 --> 00:10:28,360 Speaker 2: you save a fortune. 239 00:10:28,600 --> 00:10:30,439 Speaker 3: Pumpkin is free as well. 240 00:10:30,480 --> 00:10:34,760 Speaker 2: It's a very high water, low carbohydrate vegetable. Tastes amazing 241 00:10:34,760 --> 00:10:38,800 Speaker 2: in salads, particularly with bit of feta, pepeds, spinach leaves, 242 00:10:38,800 --> 00:10:39,960 Speaker 2: you know a little bit of a betas a little 243 00:10:39,960 --> 00:10:42,240 Speaker 2: bit of better and roast them up once a week 244 00:10:42,280 --> 00:10:44,160 Speaker 2: with an extra virgin olive oil and then mix it 245 00:10:44,240 --> 00:10:45,600 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 00:10:49,480 --> 00:10:52,760 Speaker 2: full factor because One thing I will also say is 249 00:10:52,800 --> 00:10:55,720 Speaker 2: that the digestion of whole salad is a little bit 250 00:10:55,760 --> 00:10:58,960 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 00:11:02,520 --> 00:11:04,880 Speaker 2: move through the digestive system and not give you some 253 00:11:05,000 --> 00:11:07,920 Speaker 2: of the nutrients that cook vegetables will so because cook 254 00:11:08,000 --> 00:11:11,079 Speaker 2: vegetables have been softened, that plant will will be softer 255 00:11:11,160 --> 00:11:13,640 Speaker 2: and the nutrients more readily absorbed. So you'll also notice 256 00:11:13,679 --> 00:11:16,079 Speaker 2: differences in the way you feel in the tummy. You know, 257 00:11:16,160 --> 00:11:18,080 Speaker 2: if you're prone to bloating, you might prefer a cook 258 00:11:18,160 --> 00:11:22,080 Speaker 2: vegetable over a raw salad, And certainly, in my experience, 259 00:11:22,160 --> 00:11:24,640 Speaker 2: the cook vegetaes 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 00:11:26,559 --> 00:11:29,440 Speaker 2: salad will make it more satisfying. The other thing I 262 00:11:29,520 --> 00:11:31,600 Speaker 2: sort of wanted to mention is that you talked about 263 00:11:31,600 --> 00:11:33,400 Speaker 2: a little bit about the rice based salads. 264 00:11:33,800 --> 00:11:33,959 Speaker 3: Now. 265 00:11:34,040 --> 00:11:37,319 Speaker 2: Certainly in the ebook I have included some control portions 266 00:11:37,320 --> 00:11:42,360 Speaker 2: of say quinoa, black rice, brown rice mixes, small amounts 267 00:11:42,360 --> 00:11:45,280 Speaker 2: of leggum based pasta. But I think the issue with 268 00:11:45,440 --> 00:11:49,240 Speaker 2: commercial salads is that when you go to you know, 269 00:11:49,280 --> 00:11:52,319 Speaker 2: the various salad bars in a food court. Often it's 270 00:11:52,440 --> 00:11:54,960 Speaker 2: just all pasta or all rice, and that's the issue 271 00:11:55,000 --> 00:11:56,640 Speaker 2: with them. Even if they've got some of the salad 272 00:11:56,720 --> 00:11:59,480 Speaker 2: veggies on top, it's nowhere near the bulk that you 273 00:11:59,520 --> 00:12:01,520 Speaker 2: would idealy have if you made a salad at home. 274 00:12:01,559 --> 00:12:03,640 Speaker 2: And the simple reason for that is people love a 275 00:12:03,679 --> 00:12:06,280 Speaker 2: pasta salad or a rice salad because it's tasty and 276 00:12:06,320 --> 00:12:09,520 Speaker 2: carbohydrate based, but they often don't include the salad vegels 277 00:12:09,520 --> 00:12:11,400 Speaker 2: because they're often a lot more expensive to make in 278 00:12:11,480 --> 00:12:12,120 Speaker 2: mass production. 279 00:12:12,440 --> 00:12:13,319 Speaker 3: So just be mindful. 280 00:12:13,360 --> 00:12:15,040 Speaker 2: A couple of the best salads if you are going 281 00:12:15,040 --> 00:12:16,840 Speaker 2: to buy a salad out, is something like a Greek 282 00:12:16,880 --> 00:12:20,080 Speaker 2: even because you're getting much more of that salad vegetable 283 00:12:20,080 --> 00:12:22,640 Speaker 2: bowlk or if they've got a rocket parmesan or a 284 00:12:22,679 --> 00:12:26,160 Speaker 2: pumpkin spinach, they're the better ones rather than say the 285 00:12:26,240 --> 00:12:28,440 Speaker 2: caesar or the brown rice or the pasta salad. 286 00:12:28,679 --> 00:12:29,560 Speaker 3: You've really got to keep. 287 00:12:29,480 --> 00:12:32,040 Speaker 2: The portions a lot lower and almost mix it through 288 00:12:32,080 --> 00:12:35,640 Speaker 2: your salad base to get the right macro nutrient mixed, 289 00:12:35,640 --> 00:12:38,000 Speaker 2: particularly for weight control, So just be mindful of that. 290 00:12:38,040 --> 00:12:40,199 Speaker 2: A salad that you buy in a food court isn't 291 00:12:40,200 --> 00:12:42,480 Speaker 2: always the healthiest option, whereas the ones in the ebook. 292 00:12:42,559 --> 00:12:44,960 Speaker 2: The nutritionals are there, but they range between about three 293 00:12:45,000 --> 00:12:47,520 Speaker 2: point fifty up to about five hundred calories and keep 294 00:12:47,559 --> 00:12:49,839 Speaker 2: it a lot more controlled, whereas the salads we buy 295 00:12:49,880 --> 00:12:51,480 Speaker 2: in the food courts can be upwards of six to 296 00:12:51,520 --> 00:12:53,400 Speaker 2: eight hundred because they use a lot of mayo and 297 00:12:53,480 --> 00:12:56,240 Speaker 2: dressings and things like that. I'll just end to say 298 00:12:56,240 --> 00:12:59,319 Speaker 2: that with dressings, I am not a massive dressing person. 299 00:12:59,320 --> 00:13:01,520 Speaker 2: I tend to dress everything with extra virgin olive oil 300 00:13:01,559 --> 00:13:04,680 Speaker 2: and a bit about salmic myself. But certainly I've listed 301 00:13:04,679 --> 00:13:06,920 Speaker 2: some of the better commercial dressings, you know, a controlled 302 00:13:06,920 --> 00:13:09,640 Speaker 2: amount of say the Green Goddess dressing or some of 303 00:13:09,640 --> 00:13:12,360 Speaker 2: the lighter options in supermarkets that you can find. But 304 00:13:12,440 --> 00:13:14,800 Speaker 2: that is why I quite like those supermarket ones, because 305 00:13:14,840 --> 00:13:18,079 Speaker 2: it controls the portion. Are there any other commercial dressings 306 00:13:18,080 --> 00:13:19,080 Speaker 2: that I've missed that you like? 307 00:13:19,200 --> 00:13:20,320 Speaker 3: Leanne with salads. 308 00:13:20,520 --> 00:13:23,360 Speaker 1: I really like the Marian's Kitchen brand. I'm sure it's called. 309 00:13:23,440 --> 00:13:24,640 Speaker 1: They do quite a few good ones. 310 00:13:25,000 --> 00:13:26,400 Speaker 2: Yeah, So they have a look at those, actually, and 311 00:13:26,400 --> 00:13:27,880 Speaker 2: we might have a profile of one in the next 312 00:13:27,880 --> 00:13:31,199 Speaker 2: couple of weeks on the Nutrition Couch, just to share 313 00:13:31,400 --> 00:13:33,640 Speaker 2: as you're going through and flavoring up your salads for summer. 314 00:13:33,640 --> 00:13:35,920 Speaker 2: So you'll find it on my website, Susyburrol dot com 315 00:13:36,160 --> 00:13:38,680 Speaker 2: and yeah, forty brand new salad recipes to help you 316 00:13:38,800 --> 00:13:40,079 Speaker 2: power through summer. 317 00:13:40,520 --> 00:13:41,680 Speaker 3: Excellent, all right, Susie. 318 00:13:41,679 --> 00:13:43,760 Speaker 1: Well, our product of the week this week is something 319 00:13:43,760 --> 00:13:45,760 Speaker 1: that our listeners sent into us, and it's all to 320 00:13:45,840 --> 00:13:48,800 Speaker 1: do with tuna. So it's the Serena brand, which we love. 321 00:13:49,000 --> 00:13:50,920 Speaker 1: I think in terms of tuna brands, that one's quite 322 00:13:50,920 --> 00:13:52,839 Speaker 1: strong and it is quite expensive, but I always do look 323 00:13:52,880 --> 00:13:55,240 Speaker 1: for sale when I'm purchasing that one. And what we've 324 00:13:55,280 --> 00:13:59,160 Speaker 1: been sent today is the Serena Snacking Tuna Aoli. So 325 00:13:59,240 --> 00:14:02,280 Speaker 1: it's a little seventy five gram pack retails for three 326 00:14:02,280 --> 00:14:04,360 Speaker 1: dollars twenty. As I said, I'd never buy a thingksful price, 327 00:14:04,640 --> 00:14:06,319 Speaker 1: just like you, I love good bargains, so I always 328 00:14:06,320 --> 00:14:07,719 Speaker 1: wait for it to come and say, you know, they're 329 00:14:07,840 --> 00:14:10,680 Speaker 1: pantry friendly staples. You could last new pantry for months. 330 00:14:11,160 --> 00:14:12,800 Speaker 1: And I think what they're meant to do is be 331 00:14:12,920 --> 00:14:15,160 Speaker 1: served with crackers or on a sandwich or something. So 332 00:14:15,160 --> 00:14:18,320 Speaker 1: it's essentially just tuna and mayo mixed together. When we 333 00:14:18,360 --> 00:14:22,320 Speaker 1: look at the ingredient it's fifty percent yellowfin tuna, followed 334 00:14:22,320 --> 00:14:26,440 Speaker 1: by twenty five percent mayonnaise, followed by water, sunflower seed, oil, 335 00:14:26,520 --> 00:14:29,560 Speaker 1: garlic at five point eight percent, six percent garlics pretty 336 00:14:29,600 --> 00:14:32,160 Speaker 1: high sea salt, lemon, juice, and pepper. You might want 337 00:14:32,160 --> 00:14:34,080 Speaker 1: to take your toothbrush with you if you're purchasing this one. 338 00:14:34,080 --> 00:14:36,120 Speaker 1: I do like some garlic for a good hidden out 339 00:14:36,120 --> 00:14:38,440 Speaker 1: in our gut house because from the natural pre botox. 340 00:14:38,480 --> 00:14:40,800 Speaker 1: But you might want your toothbrush handy with the tuna 341 00:14:40,840 --> 00:14:41,360 Speaker 1: and the garlic. 342 00:14:41,440 --> 00:14:42,240 Speaker 3: Gombo in here. 343 00:14:42,920 --> 00:14:46,360 Speaker 1: But looking at the seventy five gram serving size, which 344 00:14:46,400 --> 00:14:49,840 Speaker 1: is the one little pot we've got basically six hundred 345 00:14:49,880 --> 00:14:52,240 Speaker 1: kilo jewels twelve point twelve grams of protein, which is 346 00:14:52,280 --> 00:14:54,680 Speaker 1: really high protein. If you're considering that as a snack, 347 00:14:54,720 --> 00:14:56,960 Speaker 1: if you're using it more towards a meal, you would 348 00:14:56,960 --> 00:14:59,040 Speaker 1: want that little bit of an extra protein boost. Whether 349 00:14:59,040 --> 00:15:00,880 Speaker 1: you put a bit of cheese to your sandwich where 350 00:15:00,880 --> 00:15:03,520 Speaker 1: you have two good slices of dense you know, grain bread, 351 00:15:03,520 --> 00:15:05,960 Speaker 1: that'll give you a boost of probably five six seven 352 00:15:06,000 --> 00:15:07,840 Speaker 1: eight grams of protein there, which will take us up 353 00:15:07,840 --> 00:15:09,920 Speaker 1: to at least that twenty grams that ideally we want 354 00:15:09,920 --> 00:15:12,440 Speaker 1: per meal. Then we've got nine point four grams of 355 00:15:12,520 --> 00:15:15,480 Speaker 1: total fat, one point two being saturated. It's the majority 356 00:15:15,480 --> 00:15:17,880 Speaker 1: of those fats are very healthy fats found in the tuna. 357 00:15:18,000 --> 00:15:20,520 Speaker 1: The one point two grams of saturated fat is predominantly 358 00:15:20,560 --> 00:15:21,600 Speaker 1: coming from the mayonnaise. 359 00:15:21,960 --> 00:15:22,640 Speaker 3: Very low car. 360 00:15:22,600 --> 00:15:24,800 Speaker 1: Which we would expect because it's really just tuna and 361 00:15:24,800 --> 00:15:27,840 Speaker 1: mayo and garlic. So it's two point four grams of carbohydrate, 362 00:15:27,920 --> 00:15:30,760 Speaker 1: two grams of sugar. Dietary fiber hasn't been listed. I 363 00:15:30,800 --> 00:15:33,320 Speaker 1: can't imagine there's anything in there, and sodium is four 364 00:15:33,360 --> 00:15:37,160 Speaker 1: hundred and fifty milligrams, so sodium is not insignificant considering 365 00:15:37,200 --> 00:15:39,400 Speaker 1: it's just a bit of tuna and mayo. But I 366 00:15:39,440 --> 00:15:41,320 Speaker 1: still think it's fine because I don't think people would 367 00:15:41,320 --> 00:15:43,520 Speaker 1: be eating this on a regular basis. It's not exactly 368 00:15:44,000 --> 00:15:46,320 Speaker 1: that affordable compared to a normal tuna packet, but I 369 00:15:46,360 --> 00:15:47,920 Speaker 1: think it's a good option. If you pair that with 370 00:15:48,000 --> 00:15:50,120 Speaker 1: a couple of whole grain crackers, could be a really 371 00:15:50,160 --> 00:15:52,840 Speaker 1: good filling out snack in between meals. But I would 372 00:15:52,880 --> 00:15:55,240 Speaker 1: probably be using it more as a meal option. Suzi 373 00:15:55,480 --> 00:15:57,680 Speaker 1: putting into a salad, throwing in some extra beans or 374 00:15:57,760 --> 00:16:00,320 Speaker 1: legumes for that great fiber before your guys, and a 375 00:16:00,360 --> 00:16:02,360 Speaker 1: little bit of extra carbohydrates in there as well, or 376 00:16:02,360 --> 00:16:05,200 Speaker 1: putting it into a sandwich with say some avocado, a 377 00:16:05,200 --> 00:16:07,480 Speaker 1: couple of slices of dense grainny bread and loading up 378 00:16:07,480 --> 00:16:10,840 Speaker 1: on the different types of salads like tomato, beetrue to cucumber, 379 00:16:10,960 --> 00:16:13,520 Speaker 1: some grated carrot, and some baby spinach or something like that, 380 00:16:13,640 --> 00:16:15,920 Speaker 1: making a really nice big tuna salad sandwich. 381 00:16:16,360 --> 00:16:17,040 Speaker 3: What do you think of this? 382 00:16:17,640 --> 00:16:20,840 Speaker 2: Well, this listener question actually came from me. I found them, 383 00:16:21,880 --> 00:16:25,240 Speaker 2: and I wanted to actually ask you what you thought, 384 00:16:25,360 --> 00:16:29,240 Speaker 2: because I found them incredibly interesting because we're always looking 385 00:16:29,280 --> 00:16:32,640 Speaker 2: for protein based snack options for people on the run, 386 00:16:33,520 --> 00:16:35,840 Speaker 2: and so I saw them and I thought, oh, in theory, 387 00:16:35,880 --> 00:16:38,440 Speaker 2: I quite like them. I think my assessment is that 388 00:16:38,440 --> 00:16:41,320 Speaker 2: there's quite a range of different varieties, so some do 389 00:16:41,480 --> 00:16:44,080 Speaker 2: have mayo, so some are higher in fat than others. 390 00:16:44,440 --> 00:16:47,160 Speaker 2: But I guess i'm tornallyann and so I wanted your 391 00:16:47,200 --> 00:16:50,280 Speaker 2: thoughts because if I look at the ingredient list, it's 392 00:16:50,320 --> 00:16:53,400 Speaker 2: only fifty percent tuna, which means fifty percent of it 393 00:16:53,480 --> 00:16:55,520 Speaker 2: is made up of additives, I guess to make it 394 00:16:55,600 --> 00:16:58,960 Speaker 2: creamy and taste good, which gives you, say, just twelve 395 00:16:58,960 --> 00:17:01,240 Speaker 2: grams of protein person serve. Now, if you were to 396 00:17:01,280 --> 00:17:03,520 Speaker 2: take a tin of tuna and pop that on crackers, 397 00:17:04,160 --> 00:17:06,879 Speaker 2: you would argue it's a lot cleaner and a lot 398 00:17:06,960 --> 00:17:09,760 Speaker 2: higher in protein. But then I was like, well, one 399 00:17:09,760 --> 00:17:12,240 Speaker 2: of the things people won't do is tuna's not overly 400 00:17:12,280 --> 00:17:15,280 Speaker 2: convenient at work. It's messy, it smells, you know, So 401 00:17:15,400 --> 00:17:18,520 Speaker 2: this is kind of a convenient product to have with crackers, 402 00:17:19,080 --> 00:17:22,399 Speaker 2: but it does add several additives fat, you know, fifty 403 00:17:22,440 --> 00:17:24,920 Speaker 2: percent that's not tuna. So I'm sort of like, I 404 00:17:24,920 --> 00:17:27,280 Speaker 2: don't know where i'd 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 --> 00:17:37,000 Speaker 3: Do you reckon it's too processed? No, I think it's okay. 408 00:17:37,040 --> 00:17:39,120 Speaker 1: Considering what the majority of austrains it. 409 00:17:39,240 --> 00:17:40,280 Speaker 3: I think it's actually quite fine. 410 00:17:40,320 --> 00:17:42,280 Speaker 1: Is it process yes, but it's not one of those 411 00:17:42,400 --> 00:17:45,760 Speaker 1: ultra processed foods we're talking about chips and biscuits and cakes. 412 00:17:45,760 --> 00:17:48,200 Speaker 1: I think this is far better than the standard austrain 413 00:17:48,359 --> 00:17:50,280 Speaker 1: or you know, American has in their diet. So I'd 414 00:17:50,320 --> 00:17:52,119 Speaker 1: be more than happy to recommend this. I think it 415 00:17:52,280 --> 00:17:54,439 Speaker 1: just is where it fits in your diet. Is it 416 00:17:54,480 --> 00:17:56,040 Speaker 1: a snack, you know, we're probably lacking a bit of 417 00:17:56,040 --> 00:17:58,400 Speaker 1: the carbohydrate we'd want as part of a snack as well, 418 00:17:58,640 --> 00:18:00,119 Speaker 1: or is it part of a main meal where we 419 00:18:00,280 --> 00:18:03,000 Speaker 1: definitely want to increase the vegetable and the carbohydrate portion 420 00:18:03,119 --> 00:18:05,199 Speaker 1: in something like this and give the protein a bit 421 00:18:05,240 --> 00:18:07,360 Speaker 1: of a boost as well. So I think I'd more 422 00:18:07,440 --> 00:18:10,480 Speaker 1: lean towards adding it into a salad or a sandwich 423 00:18:10,560 --> 00:18:12,560 Speaker 1: or a wrap and using it as part of a meal, 424 00:18:13,000 --> 00:18:15,720 Speaker 1: versus using it as a snack like it's been recommended. 425 00:18:15,800 --> 00:18:17,640 Speaker 1: But I think this with a couple of whole grain 426 00:18:17,720 --> 00:18:19,880 Speaker 1: crackers could be a really good option for people who 427 00:18:20,119 --> 00:18:22,160 Speaker 1: find tune or a bit on the nose. I think 428 00:18:22,200 --> 00:18:24,200 Speaker 1: mixing it with a little bit of mayonnaise, there's far 429 00:18:24,320 --> 00:18:26,600 Speaker 1: worse things that you could be snacking on. So I 430 00:18:26,720 --> 00:18:28,679 Speaker 1: honestly would be happy to recommended it if people were 431 00:18:28,680 --> 00:18:30,959 Speaker 1: happy to have it. I think twelve grams of protein 432 00:18:31,040 --> 00:18:33,679 Speaker 1: as a snack option is incredibly high compared to what 433 00:18:33,760 --> 00:18:35,880 Speaker 1: a lot of people actually snack on, so I don't 434 00:18:35,880 --> 00:18:37,320 Speaker 1: really have too many concerns about it. 435 00:18:37,520 --> 00:18:38,879 Speaker 3: You know, what they've got in here. Though. 436 00:18:38,960 --> 00:18:42,640 Speaker 2: They're very cheeky because they haven't listed MSG, but they've 437 00:18:42,640 --> 00:18:45,600 Speaker 2: added it. So they've put mino sodium gluta mate, but 438 00:18:45,600 --> 00:18:47,200 Speaker 2: they haven't put six two one on there, so you 439 00:18:47,240 --> 00:18:49,040 Speaker 2: wouldn't pick it up that it's MSG. 440 00:18:49,520 --> 00:18:50,560 Speaker 3: Cheeky, cheeky. 441 00:18:50,880 --> 00:18:53,320 Speaker 1: I didn't even Oh, just in the ingredient list, I 442 00:18:53,359 --> 00:18:56,080 Speaker 1: skip right over that, didn't I yeah, but it doesn't 443 00:18:56,160 --> 00:18:59,880 Speaker 1: label as MSG six two one additive six two one, 444 00:19:00,040 --> 00:19:00,960 Speaker 1: so you skip over it. 445 00:19:00,960 --> 00:19:02,440 Speaker 2: But it does have a bit of added a MISSG 446 00:19:02,640 --> 00:19:04,800 Speaker 2: so I give it like a six or seven. I 447 00:19:04,880 --> 00:19:08,600 Speaker 2: think there's better choices, but I think that it's adding 448 00:19:08,640 --> 00:19:10,960 Speaker 2: some nutrition and just to mix it up and give 449 00:19:11,000 --> 00:19:13,320 Speaker 2: different options that might have a bit of protein. So yeah, 450 00:19:13,359 --> 00:19:15,520 Speaker 2: I just thought it was a really interesting product to 451 00:19:15,560 --> 00:19:17,600 Speaker 2: talk about, So have a look at it and see 452 00:19:17,600 --> 00:19:18,440 Speaker 2: and tell us what you think. 453 00:19:18,560 --> 00:19:20,280 Speaker 1: And probably a good one to get people to ease 454 00:19:20,280 --> 00:19:22,200 Speaker 1: into tuna. You know a lot of our clients like 455 00:19:22,280 --> 00:19:24,280 Speaker 1: tuna teste that cat food. I'm like, okay, Like it's 456 00:19:24,280 --> 00:19:26,800 Speaker 1: hard to convince someone to eat something like tuna, but 457 00:19:26,840 --> 00:19:28,399 Speaker 1: if it is mixed with a bit of ALI and 458 00:19:28,520 --> 00:19:31,520 Speaker 1: MSG to get that flavor profile going a little bit 459 00:19:31,560 --> 00:19:33,239 Speaker 1: it could be a little bit easier for someone to 460 00:19:33,240 --> 00:19:35,160 Speaker 1: ease into it. So a good one too, I guess 461 00:19:35,240 --> 00:19:37,600 Speaker 1: try if you're not a tuna lover, it could help 462 00:19:37,680 --> 00:19:38,320 Speaker 1: you to come. 463 00:19:38,200 --> 00:19:40,600 Speaker 3: Round just that a little bit. I just know what 464 00:19:40,640 --> 00:19:41,560 Speaker 3: you think. All right. 465 00:19:41,600 --> 00:19:42,960 Speaker 2: Well, to wrap us up today, I'm going to just 466 00:19:43,000 --> 00:19:46,160 Speaker 2: share a quick summary of one of the salad recipes. Now, 467 00:19:46,400 --> 00:19:49,840 Speaker 2: Leanne I love a wardle chicken salad, and I love 468 00:19:49,880 --> 00:19:51,800 Speaker 2: it particularly when it's like a mix and then you 469 00:19:51,840 --> 00:19:52,760 Speaker 2: put it on a sandwich. 470 00:19:52,760 --> 00:19:53,879 Speaker 3: I think it's so delicious. 471 00:19:54,119 --> 00:19:55,760 Speaker 2: So what I've done with this one is just make 472 00:19:55,800 --> 00:19:57,520 Speaker 2: a healthier version of a ward off, because it can 473 00:19:57,560 --> 00:19:59,280 Speaker 2: be quite high in fat, particularly if you add the 474 00:19:59,280 --> 00:20:01,760 Speaker 2: blue cheese. But I've managed to get a really nice 475 00:20:01,760 --> 00:20:06,440 Speaker 2: creamy consistency and quite a lot of salad bowl and protein, 476 00:20:06,880 --> 00:20:09,480 Speaker 2: but still something that's quite crunchy. So I've used those 477 00:20:09,520 --> 00:20:11,679 Speaker 2: sort of cose lettuces that you love that you can 478 00:20:11,720 --> 00:20:14,560 Speaker 2: break into pieces and do it with sanchoi boo, and 479 00:20:14,560 --> 00:20:17,200 Speaker 2: then it's just some red apple, some cooked chicken breast, 480 00:20:17,320 --> 00:20:20,840 Speaker 2: some celery. Now, Surrey can be quite expensive. I find 481 00:20:20,840 --> 00:20:22,280 Speaker 2: that if you buy it in the stalks, and sometimes 482 00:20:22,280 --> 00:20:24,080 Speaker 2: I'll even freeze it, which you could do as a 483 00:20:24,080 --> 00:20:27,199 Speaker 2: salad mixed to walnuts, just all chop them together. Now, 484 00:20:27,200 --> 00:20:28,760 Speaker 2: if you love blue cheese, you can add a little 485 00:20:28,760 --> 00:20:31,080 Speaker 2: bit there. And to make the creamy dressing, I've just 486 00:20:31,119 --> 00:20:33,280 Speaker 2: mixed some Greek yogurt with a little bit of mayonnaise, 487 00:20:33,359 --> 00:20:35,960 Speaker 2: some lemon juice, salt and pepper, and then spoon to 488 00:20:36,000 --> 00:20:38,119 Speaker 2: that creamy mix on the lettuce cup. So you can 489 00:20:38,160 --> 00:20:42,040 Speaker 2: do it like almost a deconstructed sandwich. But it's delicious. 490 00:20:42,119 --> 00:20:44,359 Speaker 2: It's got all the flavor of the Walldorf with plenty 491 00:20:44,359 --> 00:20:47,320 Speaker 2: of fiber, a nice mix of carbs and protein. And 492 00:20:47,359 --> 00:20:50,159 Speaker 2: you will find that complete recipe in my new salad's 493 00:20:50,160 --> 00:20:52,199 Speaker 2: ebook on my website, So check it out if you 494 00:20:52,240 --> 00:20:54,960 Speaker 2: love summer salads, and if you post some pictures, we 495 00:20:55,040 --> 00:20:56,720 Speaker 2: will share them with our audience. 496 00:20:57,240 --> 00:20:57,720 Speaker 3: Wonderful. 497 00:20:57,760 --> 00:20:59,840 Speaker 1: So that brings us to the end of midweek and 498 00:21:00,000 --> 00:21:02,560 Speaker 1: devational episode of the Nutrition Gauch. As Susie said, her 499 00:21:02,560 --> 00:21:05,479 Speaker 1: new salad ebook is available on Susieborow dot com. And 500 00:21:05,520 --> 00:21:08,199 Speaker 1: for all of our other wonderful offerings, you'll find them 501 00:21:08,200 --> 00:21:10,640 Speaker 1: on the Nutritioncauch dot com. We've got some webinars, We've 502 00:21:10,640 --> 00:21:12,840 Speaker 1: got some ebooks, and we've got some of our recordings 503 00:21:12,840 --> 00:21:15,920 Speaker 1: from our latest webinars on how Your Hormones and why Wait? 504 00:21:16,040 --> 00:21:18,400 Speaker 1: And we will catch you guys in our next Sunday 505 00:21:18,440 --> 00:21:19,200 Speaker 1: episode drop. 506 00:21:19,280 --> 00:21:33,120 Speaker 3: Have a good week, see you Sunday.