There are several health benefits of eating salad and while eating salad is healthy for general well-being, if you’re trying to lose weight or trying to build muscles, eating salad is definitely a must. In fact, it is recommended that the evening meal that you have is high on salad content.
Chicken Salad
The salad that you eat does not have to be exotic, just put some vegetables together, add boiled chicken pieces, or boiled egg whites or boiled chick peas and you are good to go.
The idea is to have a meal once in a while that is less in carbohydrates (no bread, chapatis, or rice). So make sure you incorporate this dish in your diet.
Another simple home made salad.
Can eating salad be unhealthy?
Well, that can happen only if you choose the wrong kind of toppings for your salad.
While the right kind of toppings can provide vitamins, minerals, protein, as well as healthy fats, the toppings that are added to salads in most restaurants are actually bad for health.
The various toppings (especially mayonnaise) and dressings that are added to salads are actually high in unhealthy saturated fat, sodium, and sugar. All those menu items that say salad with “crispy” or “crunchy” chicken are actually breaded and deep-fried, and will add a lot more calories to your dish. Lean chicken and boiled are great sources of protein but if you drown them in mayonnaise the health benefit will cancel out.
Eating such salads is actually akin to eating a burger with fries. So, keep these in mind when making (or ordering) a salad.
Note: When making salad at home, make sure you thorough wash all the vegetables and fruits that will go into the salad.
Veg Salad with Tofu
Where to Purchase Fresh Vegetables for Your Salad
List of places, besides the supermarket, where you can purchase fresh Vegetables for your salad.
Most people purchase all of their vegetables in the nearby supermarket. For many, especially the busy ones who’re always short on time, these traditional supermarkets are a convenient choice. However, if you truly appreciate fresh veggies, there are several other options to buy vegetables from.
For those who’re willing to spare some time, there are few locations where you can buy fresh veggies at reasonable prices; some terrific alternatives to the supermarket.
Farmer’s Marketplaces
Numerous places nowadays support what is known as farmer’s marketplaces. These markets are excellent for purchasing vegetables instead of the traditional supermarket. Some of the benefits of buying from a farmer’s marketplace:
- Vegetables are freshly picked
- You usually get a wide selection of vegetables to pick from
- Typically the selection of vegetables offered are grown locally by the farmers, which means they’re not stale (not stored for a long time) and not shipped from far away (less transport cost)
- Most farmer’s markets offer organically cultivated fruits and vegetables.
- You are able to find what is local and what is in season.
These vegetable options include asparagus, ripened tomatoes, fresh carrots, are incredibly healthy and balanced because the veggies are really fresh and they keep the minerals and vitamins that nature intended them to have.
Other farmer’s markets might offer “sustainably grown” vegetables which indicate that it was cultivated with a unique attention to the contents of the soil it was raised on, so even if it is not organic, the vegetables will not be sprayed with chemical substances that most probably aren’t very healthy.
Community Supported Agriculture (CSA)
Another place where you can buy vegetables is your nearby “CSA” – stands for “Community Supported Agriculture” and it is a means for farmers to offer the produce they grow to a specified quantity of households during the year.
Usually, the farmer will sell a particular amount of shares and also the family can buy an entire or half share of produce weekly throughout the growing season. This enables the farmer to have a set income for the year and it enables the household members to take pleasure in healthy vegetables too.
Arugula and Fennel Salad with Tuna
Arugula and Fennel Salad with Tuna: This salad takes under 5-minutes to make (using a Mandoline slicer), uses about 6-ingredients and can be your lunch on a busy day.
The star ingredient, olive oil-packed Italian tuna, is a bit of an indulgence but a worthy one, as one taste of the delicate, rich flesh will prove. Use pre-washed arugula to make preparation even speedier, and feel free to use any vegetable you have on hand instead of the fennel.
Makes 4 servings (makes 8 cups) 5 cups lightly packed baby arugula (5 ounces) 1 large fennel bulb, cored and thinly sliced (here’s where the mandoline is a great help and saves you time in the kitchen) 1 cup grape or cherry tomatoes, each cut in half 2 6- or 7-ounce jars Italian olive oil-packed tuna (preferably Tonnino brand tuna), oil reserved 2 tablespoons fresh lemon juice 1/4 teaspoon freshly ground black pepper Kosher salt (optional)In a mixing bowl, combine the arugula, fennel and tomatoes.
Break up the tuna a bit with a fork to create bite-size chunks; add them to the bowl along with 2 tablespoons of oil from the tuna jars. Add the lemon juice and pepper; toss to incorporate. The saltiness of different tuna brands varies widely, so taste first, then season lightly with salt only if needed.
Nutrients per serving: 250 calories, 24 grams protein, 7 grams carbohydrate, 14 grams fat, 2 grams saturated fat, 25 milligrams cholesterol, 380 milligrams sodium, 3 grams dietary fiber, 2 grams sugar.
For many, this can serve as your official go-to lunch; looks special and is special. Its easy to make, takes less than 10 minutes and can be your ideal meal for a busy weekday lunch or light dinner.
Getting the Tuna: Italian tuna packed in olive oil, which can be found in glass jars at most high-end grocery stores. Although it might give you a bit of sticker shock as they tend to be expensive. This tuna has a luxe steak-iness and pleasant aroma, and the oil in the jar is easily put to good use as the dressing base. Because you use just half a jar per serving, it is a pretty good value when you break it down and consider the quality of the meal you can create with it. You may pair it up with peppery arugula and slivers of fresh fennel, or use whatever type of greens you may have on hand. A squeeze of lemon juice is all that’s needed to complete the dressing.
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