SALAD IS FOR EVERYONE-NOT JUST RABBITS

Some people believe that eating salad is for rabbits, due to the opinion that salads are just lettuce with a few other boring vegetables, such as carrots. However, it is a great idea to try to add a healthy salad to your daily diet. Adding salad to your diet has many overall health benefits, which include:

  1. Salads provide adequate fiber intake to decrease cholesterol and prevent constipation.
  2. Salads with greens provide antioxidants for the body.
  3. The National Cancer Institute found that patients who eat a lot of fruits and vegetables have a lower risk of developing cancers of the head and neck.
  4. Salads decrease calorie intake. Obviously salads are lower in calories since they are made up of fruits and vegetables, but be sure to not add too much dressing and try to stay away from adding fatty meats, such as bacon, to the salad to prevent adding extra calories to the salad. One study showed that eating a small salad before a main course deceased calorie intake by 12% during the meal. Remember that decreasing weight and eating healthy will help ward off many health conditions, such as heart disease and type 2 diabetes.

Salads can be extremely easy to make and can be a quick fix for taking on the go. Here are some easy, but deliciously healthy salad recipes.

 

SATISFYING STRAWBERRY SALAD

1 bag of kale (spinach or lettuce)

¼ cup of sliced almonds

1 ½ cups of sliced strawberries

Poppy seed strawberry dressing

DIRECTIONS:

  1. Wash kale
  2. Add sliced almonds and strawberries
  3. Toss with dressing

 

REFRESHING SUMMER SALAD

5 peaches cut into cubes

5 nectarines cut into cubes

1 cup of blueberries

¾ cup of raspberries

1 teaspoon of grated ginger

¼ cup of lemon juice

1 tablespoon of agave syrup

DIRECTIONS:

  1. Mix fruit together
  2. In a small bowl combine ginger, lemon juice, and agave syrup
  3. Toss fruit and contents of the small bowl together, so fruit is evenly covered

 

SPRING NOODLE SALAD

½ box of whole-wheat noodles

1 green pepper diced

1 red pepper diced

2 stalks of celery diced

½ an onion diced

Vinaigrette dressing

2 chicken breast cut into strips

DIRECTIONS:

  1. Cook noodles
  2. Dice vegetables and place in a separate bowl
  3. Cook chicken at 375 degrees for 45 minutes-1 hours-cut into strips
  4. Combine, cooked noodles, vegetables, and chicken into a large bowl
  5. Toss evenly with vinaigrette dressing
  6. Serve warm or let cool in the refrigerator
  7. Optional: add a dash of garlic powder and Italian seasoning

 

CHICKEN AND WHITE BEAN SALAD

2 cups of romaine lettuce

2 cups of radicchio leaves

1 can (15 ounces) of cannellini

2 ½ cups of diced cooked chicken breast

2 small zucchini diced

1 ½ cups of diced celery

¼ cup of feta cheese

¼ cup of sun dried tomatoes

1 cup of fresh basil chopped

DIRECTIONS:

  1. In a large bowl, combine cannellini, diced chicken, zucchini, celery, feta cheese, and sundried tomatoes (salad)
  2. In a medium bowl, toss the romaine lettuce and radicchio leaves with vinaigrette dressing
  3. Serve the salad on the greens
  4. Optional: garnish with basil leaves

 

These are just some recipe ideas for a quick small pre-meal salad or a lunchtime salad. If there are vegetables or fruits that you especially love add those to the mix, because there is no one-way to make a salad. Remember to not drench the salads in dressing or add a lot of fatty ingredients, such as bacon bits, because this will reduce the benefits of adding a salad to your daily diet.

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