Nutritious Salads Eating Well

 

Delicious Nutritious Salads

Nutritious salads made from any combination of healthy ingredients to comprise a dish primarily made from vegetables.  Salad is any variety of dish that falls into specific categories including green vegetable salads, legume salads, pasta salads, mixed salads complemented with lean proteins of choice like grilled chicken, fish, beef, tuna, turkey or seafood options. The restorative powers of eating green salads have been celebrated since antiquity.  “Eat cress and gain wit.” advises a Greek proverb.  Historically the earliest salads were made of wild greens and herbs seasoned with salt.  These were the first vegetable foods available in the spring and acted as a tonic after a dull winter diet. Consuming green salads with dressing of choice was usually eaten at the beginning of a meal with the entree or after the main course.  Most leafy vegetables that are edible are used combining lettuce, watercress, endive, spinach, escarole, romanie, arugula, fresh herbs, garden cress. 

Fresh herbs are flavorful plants with a slight aroma that flavor many dishes.  They can be used in soups, stews, marinades, and baked goods.  Herbs can be used in salad combinations of choice increasing the nutrition and flavor of any dish.  Other vegetables can be prepared raw or cooked cucumbers, red peppers, green peppers, beets, onions, tomatoes, peas, tomatoes round out the dish. Garnish nutritious salads as an embellishment to any food item enhance the appearance and nutritional value it provides. Simple garnishes such as decoratively sliced lemons, or sprinkled with fresh herbs, parsley, chives, thyme, basil, dill, oregano, cilantro, rosemary.  Other popular garnish toppings like sprigs of watercress, sliced cooked hard boil eggs, and broiled tomatoes compliments a wide variety of foods.  The purpose of any garnish is to provide contrast in color, texture, and taste giving any dish a finished appearance.  In France a piece of dry bread is rubbed with garlic and is sometimes served with a salad to season it. 

Most nutritious salads are served chilled although some as German potato salad is served hot.  Vegetables that are rich in bioactive compounds are superfoods that benefit overall health.  They contain a rich source of minerals, vitamins and antioxidants that neutralize free radicals.  Antioxidants may support disease prevention, reduce inflammation, participate in healthy gut microbiome, contribute to mental health improvements, improve brain function and protect the skin from damage.  A diet rich in fruits and vegetables provides the body with plenty of antioxidants that may reduce the risk of  many diseases.  This type of diet has been linked to a reduce risk of heart disease, and cancer.  Antioxidants found in fruits and vegetables scavenge free radicals from body cells reduce and prevent damage caused by oxidation.  A simple mix of fresh greens like romaine, spinach, arugula, topped with a light vinaigrette made with 3 parts oil to one part vinegar then seasoned with a pinch of salt and freshly ground black pepper is classic healthy nutritious salad mix. 

Fantastic low calorie salads is a nutritious way to manage weight. Cobb salad with Grilled Herb Rubber Chicken is a delicious lunch option that combines grilled chicken, hard boiled eggs, on a bed of fresh greens, then garnished with avocado, tomatoes and toasted croutons is a delight.  Build a healthy salad combining your favorite lettuce mix with vegetables of choice topped with lean proteins then served with dressing on the side for a low calorie dish. Primal Kitchen Creamy salad dressing 3 variety pack make meals more exciting to eat.  Get the cool classic flavors you crave with their delicious trios of Non Dairy Ranch, Caesar, Dressing and Green Goddess Dressing and Marinade.  Sizzle, drizzle dress and dunk using creamy dreamy salad dressings to enhance the flavor of any dish.  Marinate chicken using the non dairy ranch dressing or pair Caesar dressing with protein and cauliflower rice for a skillet that sizzles or use Green Goddess dressing as a veggie dip and chicken nuggets meal option.

Cheers! 

Patricia Lynn 

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