Salad, the long -standing staple for dieters, has long been regarded as one of the healthiest dishes. For the most part that is true, yet salad, like any other dish, is only as healthy as the ingredients that you put in it.
Lettuce contains more water than nutrition, so choose another green for your salad base. Spinch makes an excellent choice. While there is no guarantee that spinach will make you as strong as Popeye, spinach is packed with nutrition. All of the vitamins are represented in spinach except for Vitamin D. Spinach also has calcium, iron, phosphorus, magnesium, potassium, zinc and copper. Spinch has a lot of texture due to it’s high fiber content, giving your salad more body.
Add some shredded carrots for an extra nutrition boost. Raw carrots contain all the vitamins except D and E along with calcium, iron, phosphorus, magnesium, potassium, zinc and copper. If you like a little zing to your salad, add some radishes – they are a great source of dietary fiber as well as many vitamins and minerals.
Dressings present the major problem with keeping a salad healthy. Check the labels of the salad dressings at your local grocery store. Choose brands and flavors witht he lowest fat and sugar contents. Note the serving size and calorie count listed on the bottle and keep that in mind when adding dressing to your salad. Some people find that having their dressing on the side gives them better portion control, keeping their salad healthy.
If you can’t find a salad dressing that meets your specifications for taste and calorie count, consider making your own at home. Here are some sites with recipes to get you started:
Dressings and Vinaigrettes
Salad Dressing Recipes
Salad can be a complete meal if you add a protein. Hard boiled eggs and shredded low-fat cheese can be used but to really watch your calories and fat, shred some low-fat thin sliced deli meats up. Add the shredded meat to your salad and you have lunch!
Food Network Salad Recipes
Taste of Home Salad Recipes
Find fresh salad ingredients at these local stores
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