Super Post Workout Salad

This isn't a choice between the "Soup or Salad" on your next restaurant visit, it's all about the SUPER SALAD!

This salad has everything you need after training to give your body what it needs to build muscle and recover. I'll be sure to take a picture next time I make this thing and put a picture up with this post.

1) TINNED TUNA:
a. How much? 100gm, mashed.
b. Why? “Besides an excellent source of muscle-building protein (22gm in 100gm), that’s almost half of your RDA – recommended dietary allowance), tuna has bone strengthening vitamin D,” says New Delhi-based nutritionist Dr. Sonia Kakar.
2) YELLOW PEPPER:
a. How much? One, sliced
b. Why? “It gives you 100 per cent of your vitamin C RDA, which strengthens blood vessels and improves blood flow. It destroys harmful free radicals generated by the immune system to remove the tissue damaged during exercise,” says Dr. Kakar.
3) BABY SPINACH:
a. How much? 2 handfuls.
b. Why? “It contains vitamin A, reducing muscle soreness,” says dietician Dr. Rupali Datta Fortis, New Delhi. It also contains Photosystem I, a chemical that Rutgers University researchers found increased the body’s ability to convert protein into muscle. Popeye was right all along.
4) BLACK OLIVES:
a. How much? 10
b. Why? Olives contain heart healthy vitamin E and monosaturated oils. They also have anti-inflammatory properties, speeding recovery, says Dr. Kakar.
5) ONION:
a. How much? Half, sliced
b. Why? “They contain high levels of antioxidants which mop up free radicals, lowers cholesterol and thin the blood,” says Dr. Datta.
6) PARSELY LEAVES:
a. How much? 2 tbsp, chopped.
b. Why? These are rich in muscle-boosting iron (2tbsp provides 25 per cent of your RDA), to charge your red blood cells with oxygen. They freshen the breath too, so you can safely add that onion.
7) CHERRY TOMATOES:
a. How much? 6, halved.
b. Why? Full of vitamin C for post-exercise recovery, they keep your immune system in good shape, and are a cancer-bashing antioxidant. Roasted they aid absorption of cancer-fighter lycopene.

THE DRESSING:
• 1 tsp lemon juice
• 1 tbsp extra virgin olive oil
• ½ tsp mustard
• ½ garlic clove, crushed

THE METHOD:
Whisk together the dressing ingredients in a small bowl. Combine the peppers, parsley, onion, olives, tomatoes and tuna in a medium-size bowl. Pour the dressing over the salad and toss to coat. Pile the spinach leaves into your box. Top with the tuna mixture. Enjoy, safe in the knowledge that you’re protecting your gym-time investment.

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