Salads and sandwiches are great for quick and easy lunches. But, the same old salad gets boring after a while. I am always looking for new ways to spruce up my favorite flavors. Adding “crunchies” slows eating which aids in digestion and gives your body time to feel fuller by the time you finish your meal. Most Americans eat too fast, and, as a result, they take in too many calories before they realize they’ve eaten enough. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Feeling full translates into eating less. Here are some of my favorite “crunchies”
- Nuts and Seeds: This is my go-to way to add crunch to salad. I love sliced almonds, pumpkin seeds and sesame seeds. Not only do they add texture, but they add a good little wallop of protein, too.
- Carrots, Zucchini, Brussel Sprouts: These may seem like typical salad inclusions but they’re also easy ways to add crunch to any green salad or pasta salad. I like to chop raw brussel sprouts and top with a nice vinegrette. The hearty sprouts and light fruity vinegrette are just perfect! Ans carrots add a refreshing crunch that I particularly love in the warmer months.
- Pita or Bagel Chips: These are great for last minute meal prep. Or when you are just craving some dip! I like to use them for tuna avocado salad or shredded chicken salad. Pita or bagel chips are great for the extra texture, crunch, and bit of salt.
