Let’s talk about salads – the color, the crunch, an endless choice of fresh, crisp veggies.
(Ok, you had me at crunch.)
Eating one huge salad a day can literally change your life and make a huge difference in your overall health. Eating raw veggies does great things for your body, like helping out the digestive system, by providing tons of fiber, while nourishing your body with phytochemicals – which are those great antioxidants and other micronutrients that strengthen your immune system, fight cancer and just generally work to keep us in tip-top shape.
Once you commit to eating a salad every day, streamline the process – and keep things fresh (both the veggies and the flavor)! Let’s start with the basics.
1. Choose a Dark, Leafy Green Lettuce and Then Select Two Cruciferous Vegetables to Go With It. Here Are Some of Dr. Fuhrman’s All-Time Favorites:
- Watercress This slightly peppery-flavored green is a powerhouse, filled with the good stuff that protects your bones and eyes, plus it has the ability to suppress breast cancer cell development.
- Arugula Eating arugula raw in salads, rather than cooked, leaves its amazing anti-inflammatory and anti-cancer enzymes fully intact.
- Cabbage – This cruciferous veggie, chewed well, has the ability to help the heart and protect against cancer. Choose red cabbage. Not only does it look pretty, but because of its color, it offers some of the same heart and anti-cancer benefits as berries.
2. Add Extras to Mix It up (These Can Be Prepped and Refrigerated in Separate Containers)
- Beans and other legumes
- Peas (green, snow, snap or sugar peas)
- Fruit (orange slices are a great choice)
- Corn
- Tomato
- Radishes
- Cucumber
- Whole grains such as quinoa
- Peppers
- Onion
- Carrots
3. Use Salad Dressing to Create New Flavor Profiles.
You can change up your salads as easily as changing your shoes by letting different types of cuisine inspire you. To help you get started on the road to creating incredibly delicious main-dish salads, download our, Perfect Salad, free infographic. It is your guide to making salad quickly, plus it gives you flavorful recipes for three nut- and seed-based dressings to try.Feeling a little Tex-Mex today? Make a dressing using avocado, lime, and garlic. Kick it up a notch with cayenne pepper. The infographic features the recipe (and you’ll also find it below). Or try a citrus dressing with a hint of Asian flavor (we give you the recipe for that, too). Your flavor profiles can change from week to week and your salads will never get boring if you change up the dressing now and then. To save time, make a week’s worth of one or two kinds of salad dressings on Sunday and refrigerate them in mason jars. They’ll easily keep a week because the vinegar keeps them from spoiling.
2 tablespoons water 1 tablespoon plus 1 teaspoon balsamic vinegar 1 tablespoon raw almond butter 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 1/8 teaspoon dried oregano 1/8 teaspoon dried basil
One quick note: Nutritarians know not to use calorie-laden oils in their salad dressing. But Dr. Fuhrman also advises against fat-free salad dressings. Why? Fat helps your body absorb beneficial fat-soluble phytochemicals, like carotenoids – so using a fat-free salad dressing severely limits the health benefits you could obtain by eating salad. For that reason, all Dr. Fuhrman recipes and convenient bottled salad dressings are made using the healthy fats of nuts and seeds.