How to Keep a Salad From Getting Unhealthy

While there are plenty of ways to make salad, you are going to find that there are some that aren't healthy. The problem is that people will often add certain foods into them and this can result in our bodies taking in more fat and calories than actually benefiting from the vitamins and nutrients in the actual foods that are good for us.

Keeping in mind that some of these foods are better for us than others, it is important that you look at the options that you have and come up with a great salad that is going to leave your entire family satisfied and well nourished at the same time.

Perhaps one of the best foods to add to your salad to keep it healthy will be tomatoes. These are packed with antioxidants and even lycopene which is great for the heart and as well as the male prostate. Keep in mind that if you are looking for a healthy choice, these tomatoes are best when the vine is still attached prior to serving.

Another good choice for your salad is of course going to be a carrot. These are jammed packed with beta carotene. Along with this, you are going to find that lettuce is essential and it contains Vitamins C and K as well as chlorophyll. When you add those together and throw in some onions that have been proven to help prevent atherosclerosis, you can be sure that your salad is going to remain good for you.

In this process, you can even choose to add other items as well. This will include things like spinach, broccoli, cauliflower, corn, squash, sugar snap peas, and the list goes on, all are good additions. What you need to keep in mind is that vegetables that have been washed and prepared properly are always going to be an excellent option. If you want to add some depth to the salad, you can get your protein from sunflower seeds, peanuts, pine nuts and even walnuts.

Now, when most people are making a salad they do great up until the point of salad dressings. Since this can actually ruin the salad that you are making, you will want to be sure that you consider the basics. A good idea is always to go with a little olive oil and even to mix in some vinegar in it. If you choose to go with more common choices, make sure that they are low in bad fats and contain little to no cholesterol at all. Along with that, you are going to want to be sure that they are not filled with a bunch of preservatives either.

Along with all this, consider that meats and cheeses tend to reduce the health factors of these salads as well. If you are looking for a health meal that is quick and easy, you can do it with natural vegetables, fruits and nuts. They will fill you and give you all the nutrition that you need. Best of all, they can be prepared in a fraction of the time that it would take to make a fully fried meal.

Rick Mongiovi shares his recipe for tomato salad recipe and more appetizer recipes for salads, fillings, cheese service and more on his site at Best-Made-Appetizers.com.

http://EzineArticles.com/6468387

How to Create a Summer Fruit Salad

When the weather gets hot, no one wants to heat up the oven. Summer fruit salads are a good way to stay cool, healthy and nourished just when you need it most. Here are some ideas on how to create the perfect salad for you.

Fruit Salads for Lunch

Fruit salads are not necessarily like traditional salads but they can be just as filling. It all depends on the type of fruits that you include in your creation.

Fiber is your friend. There are several summer fruits that contain a boatload of fiber. As you know fiber fills you up and also helps to flush fat from your digestive system. To boost your intake, include fruits like apples, pears, berries, guava and kiwi. All would make a nice addition to your salad.

Try sweet summer fruits. Many types have natural sweetness that can satisfy even the pickiest sweet tooth. These can be your base for your salad. Suggestions: peaches, nectarines, watermelon and strawberries.

Have you heard the adage, "Too much of a good thing..."? That applies to fruit as well. So you get the sweet taste but not too syrupy especially for a meal, add some tangy citrus fruit to your salad. Suggestions: oranges, pineapples, tangerines, lemons and limes.

Some fruits can turn brown quite easily when exposed to air. Your creation might lose its appeal if the flesh looks mottled when it comes time to eat it. Try tossing your fruit with lemon juice to keep it from going brown after being cut.

To put your summer fruit lunch salad together, start with your favorite greenery. Some use lettuce leaves or kale or turnip greens. This keeps the juice with the fruit so it stays juicy from the time you serve it up until the last bite.

Cut the chosen fruit into cubes. Some fruits can be sliced with the skin on for better nutrition. Toss your fruit with a citrus juice to keep it fresh. Refrigerate until ready to serve.

Fruit Salad for Dessert

Fruit doesn't have to be eaten as is for dessert. Liven things up a bit so that everyone will want more. Start with a lunch fruit salad and add a dressing. This is not your vegetable salad dressing. Think sweet and tangy and delicious.

Here are some ideas for toppings and dressings for your summer fruit salad:

• Yogurt and orange juice

• Brown sugar, orange juice, lemon juice, vanilla extract

• Sugar, cream cheese, lemon juice

• Yogurt and honey

Dressings can be served on the side or poured over the fruit salad. Toppings with brown sugar can be boiled to create syrup. Toss it with the fruit. Either way, you create a tasty dessert for a hot summer night. Beware of the extra calories you are adding too.

Want an alternative to a heavy meal this summer? Try a summer fruit salad for lunch and/or dessert.

I also invite you to check out our summer cooking tips which offers great advice on keeping your kitchen cool during the hot months.

http://EzineArticles.com/6488485

Raw Salad Recipes - With Kale

Ever since the invention of the taco salad, the definition of salad has changed from an easy preparation of raw greens to a complex mixture of vegetables and meats and edible bowls. But there's no reason why you can't make a simple raw salad recipe that is both delicious and good for you.

Kale is one of the newest stars of a raw food diet and with good reason - its dark leafy greens are full of important nutrients and anti-oxidants. Many people will tell you that kale needs to be cooked before you eat it; well, they used to say the same thing about spinach and they were wrong then and they are wrong now. There are a number of things to consider, however, that can make raw kale even tastier in your raw salad recipe:

Look for lacinto or 'dinosaur' kale - it's less bitter and has softer leavesMix together a simple dressing of oil and lemon juice or vinegar to add some flavorAlways remove the ribs and cut the leaves into small pieces when eating raw kaleSpend some time massaging and/or marinating the leaves to make them softer and easier to digest.

With kale as your starting point, you can mix in whatever other ingredients you like in your salad, and you'll be able to eat raw kale that is loaded with nutrients and tastes great. Enjoy your kale. You'll be glad did.

Simple Kale Salad
Serves 6
Make sure to finely chop or shred the kale leaves.
Ingredients:
2 tablespoons olive oil2 tablespoons lemon juice1 to 2 teaspoons chili powderSalt to taste2 bunches kale, stems and tough ribs removed, leaves very finely chopped

Directions:
In a large bowl, mix oil, lemon juice, chili powder and salt with whisk. Add kale, toss to combine and serve. Let this salad sit for an hour or so to soften leaves if desired.

Simple Mediterranean Kale Salad
Ingredients:
1 large bunch kale finely chopped2 carrots shreddedpint of grape tomatoes1/2 cup soaked pinenuts1/2 cup sun-dried tomatoes soaked and chopped1 red onion cut into thin ringsRaw black olivesJuice of one lemon1/4 cup cold pressed olive oilSea saltBragg's liquid aminos

Directions:
Mix all ingredients and chill in fridge overnight.

Add these kale raw salad recipes to your diet and you'll get all of the advantages of kale's hearty nutrients and none of the chewy, bitter flavor that you might have come to expect. Eat well.

Chris Stevenson loves raw food and knows you will too. The best way to start enjoying the benefits of a raw food diet is just to enjoy a raw salad once a day. Visit SuperRawFoodDiet.com for more raw salad recipes.

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