Super salad has even more disease fighting ingredients, is even lower in fat, fills you up and is full of flavour. We’ve got some tips for super powering your salads.
Unless you have been hiding in a cave, you must know by now that leafy green vegetables are good for you. Iceberg Lettuce, the old salad standby, is good, but do you know which leafy greens are even better?
Well the richly coloured leaves have even more nutrients, that inhibit cancer and help your bones stay strong. So try these leaves too, baby spinach, Butterhead or Butternut lettuce, Swiss Chard, Dandelion leaves, Endive, Mesclun, Bok Choy, rocket (known as arugula in the USA), cos also known as romaine, watercress, and radicchio.
Raw Cabbage may not be to everyone’s taste, as it is somewhat bitter and sharp. But it is full of nutrients, comes in green, white or red and is the core ingredient of coleslaw.
You can boost up the flavour and benefits of your salad by adding some herbs.
Basil contains inflammation-fighting volatile oils.
Coriander, also known as cilantro, fights bad cholesterol.
Mint is packed with cancer-busting monoterpenes
Make Salad More Appealing, Boost the Flavour.
The salad basics are fine, cucumber, lettuce, tomato, but if you want some real flavour and interest there are a wide variety of vegetables that you can add, which not only boost the flavour, but add a wider variety of nutrients. The more colours that you have, the more nutrients you are absorbing. So why not add asparagus, corn, beans, zucchini (courgette), mushrooms, red, green and yellow peppers (capsicum), or baked sweet potatoes. You can also roast the vegies in healthy olive oil, for even more flavour.
Make Salad More Filling to Keep Satisfied for Longer.
The best way to cure that hunger feeling is to eat proteins, so add some to your salad. But many of the standards that are often added to salads are not healthy. Deli meats are full of salt (sodium). Full fat cheese; well the problem is there in the description. So try adding canned salmon, skinless chicken or turkey breast, chopped egg whites, low-fat cheese, cubed tofu, walnuts, lentils, chickpeas, or beans. All are high in protein, all of them are tasty, filling and satisfying and none have too much fat or salt.
Adding carbohydrates is another way to help fill that gap and feel better for longer. But do not add fat soaked croutons. Toast and cube some wholemeal bread to replace them. You can also add some brown rice, barley, whole-wheat couscous or pasta. Just cook some extra the next time you are cooking and store it for your salads.
Do Not be Scared of the Right Salad Dressings.
Heart-friendly omega-3 (or omega-9) fats will help your body absorb the soluble vitamins in your salads like A, D, and K.
Balsamic vinegar, either alone or with a little olive or walnut oil. Stir in some mustard, ginger, or herbs for added flavour. If you buy ready made dressings, make sure the only oils in them are olive, walnut or canola. Other oils can encourage inflammation. But do not over do the salad dressing, two tablespoons for a meal-sized salad is enough; just make sure everything is coated.