Savory Salads
Continued from our Retreat & Renew Daily Tip.
Melissa Wiliams, Freelance Writer | Co-Owner, Yoga Junction
Salads should be in your daily repertoire of cooking. They not only help you meet your daily veggie quota, they offer the following health benefits too:
1. Salads are uncooked (at least mostly). Meaning, you’re giving your body the maximum amount of vitamins and nutrients. Raw foods also supply helpful digestive enzymes. However, its good to throw in a few cooked veggies too: broccoli, zucchini/squash are good options; maybe some lightly steamed green beans (for a healthy take on a Nicoise salad).
2. Fiberlicious. As we mentioned before, salads help move things through your digestive system. And research shows that the more “clogged or backed up” we are the more likely we’re going to have health issues and inflammation. You need at least 25 grams of fiber every day. Add more fiber to your salad with apples, carrots, peppers, celery, and peas.
3. Healthy fats. Don’t forgo dressing that’s so eighties!! You want to use healthy oils to help improve your absorption of nutrients and help hydrate your body from the inside-out. Watch out, however, for hidden sugars, corn syrup and other artificials in your bottled dressings. An at-home mix is probably your best bet. We like to make a Dijon dressing using 1 tbs. Dijon mustard, 1 tbs. honey, 1 tbs. lemon juice or vinegar and 3 tbs. olive oil.
Good choices for oils are sunflower and olive, hemp, walnut and pumpkin seed. All of which help increase your omega-3s. Plus the fats will help you feel full.
Salad Love:
Mix 2 cups of these
Spinach
Kale (sliced thinly)
Romaine
Aurgula
Watercress
Add in 3 of these
Carrots
Apples
Beets
Orange segments
Grilled veggies
Asparagus
Tomato
Grilled eggplant
Diced peppers
Choose two
Almonds
pumpkin seeds
sunflower seeds
1 tbs. blue cheese
egg
toasted pecans
walnuts
feta cheese
hummus
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