How to Create the Ultimate Salad

Описание: Watch more Vegetable Recipes videos: http://www.howcast.com/videos/3082-Ho...

The ultimate salad is tasty but good for you, filling but not fattening, and easy to throw together.

Step 1: Start with greens
Start with a good green. The best salad greens, in nutritional order, are spinach, arugula, watercress, endive, and romaine.

Tip
Spinach provides lots of calcium, while romaine contains large amounts of Vitamins A and C.

Step 2: Add colorful veggies
Add some veggies, keeping in mind that the richer a vegetable’s color, the higher its nutritional content. Good choices include purple cabbage, bell peppers, broccoli, carrots, and tomatoes.

Step 3: Throw in some protein
Throw in some protein. Salmon, beans, turkey, tofu, or a hard-boiled egg are all great options.

Step 4: Include some “good” fat
Include some 'good' fat—some avocado slices, a handful of nuts, a sprinkling of sunflower or pumpkin seeds, a few crumbles of feta cheese. Just don’t overdo it; it may be good fat, but it’s still fat!

Tip
In the nut family, pecans, walnuts, and almonds have the most antioxidants.

Step 5: Chop in some onion
Chop up and toss in some onion, which helps prevent cancer and lowers cholesterol.

Tip
For a sweet touch that packs a load of antioxidants, toss in some berries, like raspberries or dried cranberries.

Step 6: Spray dressing
Put some olive oil-based salad dressing in a spray bottle and spritz it on the salad. That way, you won’t ruin your nice, healthy salad with two zillion fat grams’ worth of dressing.

Did You Know?
People who eat a salad every day have substantially higher levels of Vitamins C, E, B6, and folic acid, according to a study conducted by the UCLA School of Public Health and Louisiana State University Health Sciences Center.