If your dinner salad consists of a wedge of iceberg lettuce and a dollop of ranch dressing, think again. Your body deserves more than a cream-coated lump of empty fiber – and packed with the right ingredients – a veggie-rich salad can provide your body with a powerhouse of essential nutrients that strengthen your immune system, protect your heart and ward off a variety of diseases.
Start With the Right Greens. Though you may love that pale, crunchy stuff – the dark, leafy greens are where it’s at. Two cups of romaine lettuce is packed with enough beta-carotene and vitamin C to actually prevent the oxidation of unhealthy cholesterol. Butterhead is loaded with depression-fighting folate. Spinach contains 13 different flavonoid compounds proven to lower the risk of ovarian and prostate cancers. Combine all three for an instant boost of protection.
Don’t be Afraid to Add the Avocado. Once perceived as a forbidden fruit, heavy on fat-laden calories, scientists and nutritionists have determined that buttery, rich avocados actually have a small amount of the ‘bad’ saturated fat and are extremely rich in ‘good’ monosaturated fat, proven to be very beneficial in lowering cholesterol and maintaining a healthy lipid balance. Avocados are also packed with over 20 vitamins and minerals including vitamin E (for healthy skin) and potassium (for proper muscle function).
Toss in the Red Bell Peppers. Red bell peppers add a sweet, crunchy taste to any salad. They’re also loaded with antioxidants A, C and lycopene – a carotenoid beneficial in warding off cancers of the cervix, pancreas and bladder. Red bells are rich in B6 and folic acid, which play a significant role in reducing blood vessel damage and heart attack risk. They’re also high in lutein, a powerful antioxidant that protects against age-related eye diseases such as cataracts and macular degeneration.
A Little Bit of Onion Goes a Long Way. Whether you like them strong or sweet – green, yellow or red – a little bit of onion can offer your body a powerful shield against infection and disease, red onion is full of antioxidants. Onions contain bacteria fighting sulfur compounds which help fight colds, coughs, E.coli and salmonella infections. They help suppress tumor growth in the colon and protect against certain types of stomach cancer. Regular consumption protects the heart by lowering cholesterol levels and blood clot risk.
Dress for Success. If you’ve been hooked on bottled dressing you’re packing unnecessary calories and sugar when you could be soaking up good nutrients. A simple olive oil and vinegar, or what I prefer lemon dressing offers great health benefits and a serious reduction in high-cal no nos. Olive oil, with its distinctive, fruity flavor, has proven beneficial in reducing bad (LDL) cholesterol, and recent studies point to its ability to boost the body’s production of adiponectin – a hormone that revs up the metabolism and suppresses the appetite.
A tangy spoonful of vinegar appears to boost weight loss, by helping the body break down fat before it settles in those unattractive places. Once you’ve packed in the basics, time to get creative! Make your own whole grain croutons, toss in some calcium-rich almond slivers, or sprinkle a bit of low-fat, shredded cheese. Just remember to keep your salad light, crisp and loaded with a powerhouse of healthy ingredients.
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If you enjoy eating salads with your family or when you go out to eat with loved ones, then you’ve probably heard or read about balsamic vinegar. Although not frequently chosen to be on salads simply because of the price, this dressing for your salad is one of the best tasting in the world. Originating in Italy this salad dressing has been used for centuries on not only salads but a variety of dishes including desserts. But if you’re looking to buy some for your own personal use you may find the taste a bit hard to swallow.
The reason for the high price of the balsamic vinegar is mainly due to the way that the dressing is created from start to finish. Similar to wine, this dressing is made from grapes “must” being heated to add a thicker texture and then other ingredients (depending on the manufacturer) are added. At this point the dressing is placed into wooden barrels and tightly sealed for years. Some dressings have been aged for ten years, with others as many as one hundred years which add a more distinct taste. The price of this dressing is typically directly dependent on how long the vinegar has been aged.
The good news is that if you’re looking for an inexpensive alternative to spending four hundred dollars on your salad dressing then you can buy mixtures of balsamic vinegar at the store that are much cheaper. Just as cheap steaks will not taste as good as more expensive cuts, this will not be like old traditional balsamic vinegar, but it’s a nice bang for the buck.