subject: The Truth About Healthy Salad Ingredients [print this page] Salads are generally considered as health foods and to a certain degree this is true. However, not all salads are healthy. Restaurant salads in particular have metamorphosed into a dish that is loaded with calories by including ingredients such as fried chicken and heaps of cheese slathered with high calorie dressing.
In contrast, a truly healthy salad is simple mix of delicious leaves, herbs and various produce that add colors, flavors and textures. There should be no cooking involved or minimal at the least. Below is a list of ingredients that go into a healthy salad:
* Vegetables: Practically any raw vegetable can be added to a salad. Good choices include peas (matar), carrots (gajar), radishes (mooli), broccoli, cauliflower (gobhi), asparagus (shatwar), avocados, tomatoes, and cucumbers (kheera). A salad is a good way to meet the 5-9 servings of fruits and vegetables we need daily. Dark green vegetables have the lowest caloric content while the brightly colored ones contain bioflavonoids.
* Fruits: Fruits such as raspberries, blackberries, raspberries, apples and raisins are loaded with vitamins and have strong antioxidant properties. Aside from these, they add flavor and sweetness to your salad helping you to eliminate high calorie dressings or at least cut back on them. Citrus fruits like oranges and grapefruit are low in calories, high in vitamin C and provide a tangy citrusy flavor as salad toppings.
* Proteins: By adding protein such as chopped or sliced hard-boiled eggs, fish, chicken breast or shrimp, you can create a salad that is a complete meal in itself. However, make sure to measure the amount of protein you add in because meats are much higher in caloric content that fruits and vegetables.
* Greens: These are the most basic ingredient in salads. Greens are high in fiber and low in calories thus they're a great way to ad volume to your meal and not worry about caloric overload.
* Whole grains: By using whole-wheat or barley as toppings, you are also adding protein to your salad. Toss them over greens and sprinkle with lemon or lime juice. You can enliven last night's side dish by tossing whole grains over it sprinkled with lemon or lime juice.
* Nuts and Seeds: Add crunch to your salad by sprinkling in nuts such as almonds, walnuts, or cashews or pumpkin, sunflower, or flax seeds. Because nuts and seeds are high in fats and calories, adding only about a tablespoon would be enough. Take note that both nuts and seeds tend contain about the same amount of fat and calories although you get more seeds in a one-tablespoon serving. What this means is that you get a more satisfying crunch with seeds in every bite. Aside from protein and calcium, nuts also have vitamin E and B2. Admittedly nuts are high in fat but it is thehealthy kind isbeneficial to the body.
* Beans: These ingredients are high in calories. One half cup contains between 150 and 160 calories. At the same time, the same amount of beans will provide you with 67 grams of protein and fiber. Beans are very filling and they complement all types of salads with their mild taste.
In the same way that there are good salad ingredients, there are also wrong ones that can turn a salad into an unhealthy side or main dish. Here is a list of ingredients that you should stay away from:
* Excess salad dressing: To keep your salad healthy, add only a tablespoon or two of salad dressing. Adding more would skyrocket the amount of fats and calories of your salad. The best thing to do is to forget about using salad dressing and adding salsa or squeezing in some fresh lemon and lime juice into your salad instead.
* Cheese: Whole milk cheeses contain around 4-6 grams of saturated fat and about 100 calories per ounce. A healthy alternative is a sprinkling of strong flavored cheese.
* Deep fried meat: A few strips of deep-fried chicken strips can transform a healthy salad into a high calorie disaster. Adding several slices of processed sandwich meats does the same thing.
Make your salads serve their purpose of helping you achieve better health. Keep this list in mind the next time you prepare or order a salad.
