It's Salad Season!
From now till October it is possible to enjoy the freshest local foods
nature has to offer. Almost anything can be put into a salad.
Salads can be warm or cold, spicy or mild, sweet or bitter.
They can be monochromatic with a color theme or they can
contain the rainbow of flavors and nutrients that delight and entice.
A thing or Two about your Leafy Greens
An unfortunate tradition
in American salads is the overuse of Iceberg (also called Head) lettuce.
This pale green water packed leafy vegetable could be considered the
nutrient cast-out of the leafy-green family. For some greens
that really pack a power punch of flavor and nutrition the darker colors of
spinach, bib, kale, Boston, and romaine should be your first
choice as the base of your salad. Rich in provitamin A, and vitamins B,
C, and K along with life-giving chlorophyll and the
minerals silicon, sulfur, and chlorine; help to make the leafy greens a
powerhouse of a food. Beyond the benefits of adding fiber, leafy greens
contribute to a healthy complexion along with healthy hair and hair growth,
when eaten daily.
A Rainbow of Additions
As mentioned in my intro just about anything can
be added to a salad; from avocado to zucchini.
Strawberries and apples add sweetness, nuts and seeds add an earthy
flavor with a crunch. To give you the widest range of nutrients try for
as many colors as you can. Not only will your body thank you for all the
fresh nutrients but the color palate will be pleasing to the eye.
If you desire protein
add in beans such as black beans or red kidney beans. Meats can also be a
good choice but be sure they were cooked in such a way as to not add
any unwanted fat. Grilled chicken is a pretty standard meat choice, flaky
tuna or salmon are also good heart healthy choices.
Salad Dressing Dilemma
We all have our favorite
dressing that can sometimes be poured on generously hiding the
intricate dance of flavors that make up a salad. The best dressings are
simple: a squirt of lemon, olive oil with black pepper, a
smooth vinaigrette, or even fresh salsa. The store bought
concoctions are not only filled with fat but are loaded
with preservatives and other chemicals (found mostly in your low
to no-fat varieties) that can detract from the health benefits gained by
eating a bowl full of fresh produce.
What is most important?
Try something new! Mix up your usual salad and create a new
favorite. Involve the entire family so that everyone can add something
they like. Make your own salad bar so everyone can pick and choose what
they want to add. And above all else -buy organic when you can.
Enjoy!
Note: To anyone taking the medication Coumadin,
please discuss with your health care provider before adding leafy salads to
your diet. Eating foods rich in vitamin K (found in leafy greens,
broccoli, and liver meats) can inhibit or reverse the anticoagulant action of
this and other anticoagulant medications.
