What’s in your salad? -Lima News

I wasn’t aware of it until I heard it from my doll friend Bob. May is National Salad Month. Celebrate lettuce!

I remember a story my friend told me a few years ago. Her family visited her small hometown and a local restaurant for her lunch. The limited menu includes two types of salads, regular and deluxe.

“What’s the difference between regular salad and deluxe?” She asked her server.

The woman replied “tomato” without looking up from the notepad.

Lettuce and tomatoes are a good start for any salad. But what really makes a salad a salad is dressing. In fact, National Salad Month was first sponsored by the Dressing and Sauce Association in 1992. Also, according to culinary experts, if you’re dressed, you can call it a salad.

But that doesn’t mean that all salads are nutritionally the same. Even the best potato salad deserves hints of at least one other color besides white. We believe the salad is made from vegetables and other vegetables, but it can also be a mixture of other ingredients such as fruits, pasta, chicken and tuna.

Think about this when adding ingredients to your salad. The natural colors of vegetables and fruits indicate the presence of certain phytonutrients that protect cells and strengthen the immune system. The best bet is to eat a variety of things.

Choose at least two of these important colors for your next salad:

Green spinach, lettuce, avocado, pepper, asparagus, artichoke, broccoli, kale, cabbage, green pepper (and more) are rich in phytochemicals that fight carcinogens.

Red tomatoes, peppers, strawberries, watermelons, grapes, peppers, beets and onions contain lycopene, a powerful substance that protects against prostate cancer and other illnesses.

Purple and blue grapes, blueberries, plums, figs, prunes, cabbage and onions contain antioxidants that slow down cell aging.

Orange and yellow carrots, peppers, melons and corn are rich in substances that protect the eyes and keep the heart strong.

White onions, cauliflower, garlic, beans and mushrooms bring antioxidants to the table that protect them from chronic diseases.

Don’t forget that salads can be turned into entrees simply by adding proteins such as roasted meat, chicken, tuna, beans, eggs and cheese.

And how about the dressing? We want to enhance the flavor, not obscure it. Whether you add mayonnaise, sour cream, or another type of dressing, the rules of thumb for each part are as follows: 1-2 tablespoons of dressing containing about 100 calories and less than 2 grams of saturated fat. Also, keep in mind that if the sodium content per serving is less than 140 mg, it is considered low in sodium.

That’s what I call Salad Deluxe!

Barbara Intermill is a registered dietitian nutritionist and syndicated columnist. She is the author of “Quinn-Essential Nutrition: The Uncomplicated Science of Eating”.Email her [email protected]

What’s in your salad? -Lima News

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