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Health benefits in Vegetarian Salad recipes with right Ingredients
from: KAULWith salads becoming the main meal, the key to a healthy one lies in the right choice of ingredients. The green blob on our plates is getting bigger by the day! Salads have come a long way from being just a supplement to a meal to becoming wholesome meals in themselves! In India, salads were conventionally thought of as a few slices of cucumber, tomatoes, carrot, onion and may be cabbage and lettuce! But today, people like to experiment with their salads!
Plan ahead
Eating a salad everyday offers numerous health benefits. It is one of the simplest and healthiest food habits. Since micronutrients are variously distributed in food, it is necessary to plan right. Salads not only increase the fibre intake but also help maintain the equilibrium of energy and proteins. Salads are the easiest way to accomplish the objective of recommended daily intake of five portions of fruit and vegetables and also help overcome hidden hunger.
The best salads are made up of highly nutritious, fibre-dense raw foods and omega-3 proteins, fish, seeds and nuts. Marine foods, which are the best omega 3 sources, are actually fat-burning foods. Raw fruits and vegetables contain powerful anti-oxidants like vitamins A and C that protects against heart disease and cancer. Salads leaves such as lettuce are low in calories and contain up to 90 per cent water. More importantly, they also contain a number of vital vitamins and minerals such as calcium, copper, potassium, iron, vitamins A and C. They are rich in fibre and help keep bowel movements regular, lower cholesterol and prevent constipation.
A good salad does not necessarily have to contain uncountable elements; just 3- or 4 fruits or vegetables can make it finger-licking tasty! Flavours should be carefully combined in salads; wrong combinations can ruin the taste and make it difficult to eat. Garnishes should be attractive, appropriate and edible.
Fully loaded
Let's not forget that the foundations of the salad, the dark leafy greens, are full of powerful nutrients. When you add chopped walnuts, salmon, tuna or avocado to a salad you have a complete, nutritious meal that is filling but will still not raise your blood sugar. These super ingredients are low in saturated fat and high in omega 3 sources, the “good fats”.
There are various varieties of salads based on your choice of items. Some use only raw uncooked vegetables, fruits and nuts, while some use cooked vegetables, such as potato, beet, carrot, asparagus, spinach, peas, beans, cauliflower, artichokes, rice.
While salads are, on the whole, extremely healthy, your choices determine its health quotient. If the ingredients are not chosen with care, the whole point of healthy eating is lost. Stick to salad dressings of natural yogurt, herbs, spices, tomato juice, vinegar and lemon juice that are healthy and fat free. Say no to cheese, mayonnaise, cream etc. Even excess salt can reduce the level of nutrients. Toppings such as bacon bits and croutons also contain unhealthy fats. So choose wisely and eat well.
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