A SALAD A DAY KEEPS DISEASE AND AGING AT BAY
This green salad recipe is simple, but it’s still packed with delicious textures and flavors. It’s a perfect side dish – you can serve it with almost anything and everything!
On the lookout for a super side salad to accessorize with all your meals?
Well, I got it covered for you, May I present, my new very favorite one: this incredible chopped salad. It’s classy and tight. Last month I served this salad at a dinner party. Wow! What’s in this salad? was murmured around the table. That’s when you know a recipe is a keeper! It looks unassuming, but it’s one of our favorites to date.
- What carries this green salad is its tangy and zesty flavor, full of lemon, white vinegar, sesame seeds and balanced with a touch of olive oil. Fresh basil, mint, parsley, and oregano bring in an earthy flair.
Other than the dressing, this chopped salad is just a matter of, well, chopping up all the ingredients! Here I’ve chosen ingredients that vibe well together with lettuce salad. You can feel free to customize the veggies in this chopped salad to your liking… but I found this combination to be just about perfect and simple.
Crunchy Veggies: lettuce, cucumber, onion, tomato.
Leafy green vegetables are nutrient rich because leaves contain the light-catching, energy-converting machinery of plants. Many of the health benefits that leafy greens provide come from phytonutrients, unique compounds that provide protection for plants. These compounds are becoming recognized as part of a nutritious diet that promotes long-term health. Phytonutrients can act as antioxidants, which help to prevent chronic diseases like cancer and heart disease.
Lettuce, the most commonly consumed leafy vegetable, provides about seven calories per 1 cup serving. When it comes to satisfying your appetite, it helps to eat foods high in volume but low in calories like lettuce. Lettuce is not typically a stand alone vegetable. It is usually served with an array of other vegetables and fruits in a salad and lettuce is often used to add a crunch to sandwiches, hold a variety of fillings as a wrap, or provide color as a garnish.
Here are few amazing benefits of salad :
1. A NATURAL SOURCE OF FIBER
Your leafy greens and raw veggies are a superb source of natural fiber, and consuming enough fiber each day has several health advantages:
- Fiber helps to reduce LDL or “bad” cholesterol.
- It helps to control blood sugar.
- Adequate fiber intake helps with weight loss and healthy weight maintenance.
- It normalizes bowel movements, and aids in the prevention of bowel disease.
2. NUTRITIONAL BENEFITS OF FRESH FRUITS AND VEGETABLES
The idea that fresh vegetables and fruits are essential to our good health and well-being isn’t anything we haven’t heard before, but it’s good to be reminded of it every so often. The following quote is from an article at the Harvard School of Public Health:
“A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check”
3. LOAD UP ON SALADS FOR WEIGHT CONTROL
Eating a fiber-rich salad before your entrée will help you to feel full faster, so you’ll consume less calories than you might when a meal is served without this appetizer. The more raw vegetables you can incorporate into your salad, the greater the potential positive effects will be.
4. A DAILY SALAD WILL AID YOUR INTAKE OF HEALTHY FATS
Add a couple of tablespoons of mixed raw or roasted seeds like pumpkin, sesame, sunflower and ground flax or chia to boost your daily intake of good fats. Experimenting with different kinds of oils in your dressings will help with this, too.
5. BUILD STRONG BONES
Low vitamin K levels have been linked with low bone mineral density in women. For healthy bone growth, a recommended full daily serving can be found in just 1 cup of watercress (100%), radicchio (120%) or spinach (170%).
6. PROTECT YOUR PEEPERS
The carotenoids found in the green leafies like spinach, Romaine and Red Lettuce help the eyes to adjust from bright to dark, and to filter out high intensity light levels, protecting them from the formation of damaging free radicals.
Iceberg lettuce is perhaps one of the most popular vegetables, despite being low in overall nutritional content. However, iceberg lettuce has only 2.97g trusted Source of carbohydrates per 100 g. However a person should improve their personal habits in order to be healthy mentally and physically.
Pair it with other vegetables on this list to create a low carb salad with a varied spread of nutrients.
This chopped salad is so tasty, you’ll want to make it for every meal! To mix it up a bit, you could turn it into a main dish salad and eat it for dinner. I’d suggest to:
- Add protein like hard boiled eggs, seared ahi tuna, or chopped chicken.
- Serve with a side like cornbread, garlic bread or artisan bread.
Check out this article for a full meal Gujarati Cuisine
I served it with a side of garlic bread, let me know in the comment how it turned out for you guys.
Also if you’re into being Healthy and Active check out this blog for some fitness tips and benefits by Rohit Maity.