Delicious Vegetable Salads
Vegetable salads are considered a convenient nutritious meal served for lunch or dinner options in 2023. The benefits of eating vegetables each day are enormous providing the body with essential vitamins, and minerals rich in antioxidants to help protect your cells from oxidative damage. In the United States, most people fail to meet recommended dietary guidelines not eating enough vegetables daily. Federal guidelines recommend that adults eat 1 ½ to 2 servings of fruit per day and 2-3 cups of a variety of dark green and brightly colored vegetables as part of a healthy eating pattern. Leading causes of death in the United States are largely preventable chronic diseases due to poor nutrition. The Department of Agriculture suggests people who consume fresh vegetables are less likely to develop chronic health conditions including diabetes, cancer, and cardiovascular disease. The prevalence of obesity was 39.8% affecting 93 million US adults leading to estimated medical costs of 147 billion dollars to consumers.
Sprouting is a natural process in which seeds germinate, establishing shoots producing new leaves, and buds to experience further growth. Topping fresh sprouts to any vegetable salad adds nutritious microgreens that provide a vast array of vitamins A, C, E, and K, and minerals, including calcium, magnesium, iron, selenium, and zinc. Microgreens are packed with nutrients as most varieties are high in potassium, copper, magnesium, and zinc usually consumed raw to retain nutritional value. Microgreens are a great source of antioxidant plant compounds considered a superfood when harvested early in growth. Edible sprouts including alfalfa sprouts, broccoli sprouts, and radish sprouts are excellent sources of amino acids, antioxidants and are an excellent source of vitamins and minerals. Sprouts have been labeled functional foods that have health promoting benefits that may lower the risks of many diseases. Garnish vegetable salads with edible fresh sprouts to increase nutritional intake.
Toss a fresh vegetable salad using a variety of dark and colorful vegetables washed and spun dried to remove excess water. Place a serving of lettuce on a plate topped with green leafy vegetables of choice, spinach, broccoli, and kale as a base for fresh salads packed with nutritional benefits. Eating a balanced diet rich in lean proteins, fruits, and salad vegetables may help reduce the risks associated with diseases including obesity. Dark green vegetable salads ensure beautiful hair and skin loaded with antioxidants zeaxanthin, vitamin C, and lutein high in flavonoids known to protect the body from disease. Top the vegetable salad with brightly colored vegetables including red peppers, shredded carrots, and tomatoes high in vitamin A, beta carotene vitamin C, fiber, and manganese to promote a heart health diet with low calorie dressing on the side.
Vegetable salad recipes can provide the body with essential nutrition in a balanced diet by eating the right combination of vegetables with lean proteins all included in one low-calorie meal. Carbohydrates are your body’s main fuel source and provide the body with energy fuels for all of your activities for life. In the United States, most people fail to meet recommended dietary guidelines for not eating enough vegetables daily. Federal guidelines recommend that adults eat 1 ½ to 2 servings of fruit per day and 2-3 cups of a variety of dark green and brightly colored vegetables as part of a healthy eating pattern however many people fail to get enough of the right kinds of food sources. Leading causes of death in the United States are largely preventable chronic diseases due to poor nutrition. Eating a balanced diet rich in lean proteins, fruits, and salad vegetables may help reduce the risks associated with diseases including obesity.
Vegetable salads are a natural source of nutrition packed with vitamins and minerals that help people stay healthy. The prevalence of obesity was 39.8% affecting 93 million US adults leading to estimated medical costs of 147 billion dollars to consumers. Healthy greens provide the body with maximum nutrition naturally boosting immunity and increasing endurance throughout the day. Flavonoids found in disease-fighting foods regulate cellular activity fighting off free radical damage that causes oxidative stress on your body. The benefits of eating leafy greens each day are enormous providing the body with essential vitamins, and minerals rich in antioxidants that protect your cells from oxidative damage. Greens can be made in advance by combining a wide variety of dark leafy vegetables including spinach, and kale with brightly colored carrots, beets, or red peppers topped with slices of lean roasted chicken topped with a drizzle of dressing consumed as a lite meal low in calories.
Eating green superfoods is the best way to enhance total body health and prevent a disease from forming in the body. Cruciferous greens are Arugula, Bok Choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, and Collard Greens high in antioxidants and incredibly good for your health. Add these fantastic foods to your shopping list for enhanced nutritional support. Lose weight by feeling more energized throughout your day by eating fresh vegetable salads with lean proteins and monounsaturated fats. Adding these amazing superfoods in your favorite vegetable salad dishes will give your body more strength combined with increased energy for better productivity. Foods rich in carotenoids include squash, carrots, grapefruit, apricots, oranges, tomatoes, peas, and kale. Superfoods in vegetable salads benefit the body by increasing physical energy endurance levels providing essential natural nutrients high in fiber,
Culinary herbs used in cooking are distinguished from vegetables and are used in small amounts to flavor vegetable salads or other foods without adding additional calories. Reducing salt intake can make a huge difference in your weight reducing fluid retention helps your body rid itself of water weight. Green herbs have been used for thousands of years adding flavorful seasoning to many delicious meals. Flavoring savory recipes with fresh herbs is a nutritious way to spice up any dish without adding extra calories. When cooking with greens add herbs to the dish at the end of the cooking time maintaining the intensity of flavor, delicate flavors will not be lost during food preparation. Spices and dried herbs can withstand a longer cooking time without losing flavor. Fresh herbs have become more readily available in most local grocery stores usually found in the produce section. Herbs in vegetable salads are high in nutritional value including protective combinations of polyphenols and plant compounds with potent anti-inflammatory properties.
Grilled chicken is a favorable low calorie protein option people of all ages enjoy when combined with a vegetable salad. Dress up your salad starting off with an abundance of leafy green and brightly colored vegetables topped with lean proteins topped off with 1-2 tablespoons of toasted nuts for crunch appeal. Vegetable salad dressing on the side helps you control the amount of dressing consumed dipping portions of your salad in the dressing and eating nutritious foods helps you lose weight. Lean protein is essential for regulating hormones and enzymes used in digestion along with other bodily chemicals helping you lose weight by eating well. Lean proteins used in fresh salads may include roasted fish, chicken, beef, fish, hard boiled eggs, nuts, and seeds depending on dietary preferences. Enjoy eating a vegetable salad for lunch or dinner as a low calorie balanced meal suited for weight loss while improving health, boosting endurance and physical activity. Unfortunately, a healthy salad can pack on the pounds if you add too much high calorie dressings, fried croutons, cheese, and side desserts without realizing it. You are in control of the ingredients in your salad by eliminating or greatly reducing the amount of dressing consumed may save hundreds of calories per serving serving dressing on the side.
Cheers!
Patricia Lynn
Images Courtesy of DragonImages at AdobeStock
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