Adding a salad a day to our diets seems like it should be an easy trick, but for some people, eating any type of vegetable turns them off. If you are a person who hates vegetables, there will be other options to try if nothing on the following list of is of any interest. Ideally, cutting up vegetables right before you eat them is the best way to insure that you get the most nutrient bang for your buck. I find that I will not eat a decent salad if I can’t just take it out of the refrigerator and add a few extras to make a simple lunch or side dish. Put aside an hour once or twice a week and chop vegetables. Use some on your salad, and chop up extras that can be kept in glass containers for a stir fry, soups, crock pot meals, or in large chunks to snack on. I cut up a variety of lettuce types and spinach and add other vegetables that interest me and are in season. In the morning, I put some of the salad in a glass or Pyrex container and add flax meal, chia seeds, olives, salad peppers, spices and more. At lunchtime, I may add an avocado, a hardboiled egg, cold roasted chicken or turkey, salad dressing and/or nuts. The great part of this salad is that it is gluten and soy free (if you choose a dressing that is soy and gluten free) and it is very filling. If you think that you are going to go hungry if you eat a salad, make it as big as you want – add as many vegetables and as many healthy extras. Not only will you not be hungry, you may avoid the energy dip that many people experience in the afternoon when they eat too many empty carbohydrates for lunch. If you don’t want to give up your regular lunch, pack a small salad to eat with your lunch or have a larger salad with your evening meal. The following list contains ideas that you can add to your salad and what benefits they may have for your health:
• Arugala – this is a bitter green. We are lacking in bitter foods in our diets. A small amount goes a long way.
• Spinach – Popeye was right in our need for spinach. Add spinach to foods whenever possible – mix it with spaghetti sauce, in meat loafs, in a stir fry and more. Spinach is a good source of iron.
• Chia Seeds – these seeds are loaded with omega 3’s and fiber, and they taste great on salads.
• Avocado – this is my favorite fruit (even though it seems like a vegetable). I usually put one on my salad a few times a week. For a while, avocados were getting a bad name because of their fat content. The healthy fat content is exactly what our bodies need when trying to balance our omega 6 and omega 3 levels.
• Romaine – as a lettuce choice, romaine has more nutrients in it than does plain old iceberg lettuce, but it still has the crunch.
• Egg –Eat the whole egg. It has been proven that eggs will not raise your cholesterol levels when eaten in moderation. This is a perfect source of protein. Many people are intolerant to eggs, so if this is the case for you, avoid eggs and egg products. If you suffer from migraines, try eliminating eggs and egg products for a couple of weeks to see if it offers some relief before trying to eat them again.
• Olives – Olives have healthy monounsaturated fats. Olives are fun to add to salads because there are so many varieties to choose from. Jalapeno or garlic stuffed olives add an extra layer of nutrition and taste.
• Olive oil-Once again, you are getting the healthy monounsaturated fats. Choose extra virgin olive oil. This is a situation of getting what you pay for. Believe it or not, olive oil can actually promote weight loss. As a society, we are lacking in healthy fats, which in turn causes our bodies to hold on to and store fat. If you have a difficult time digesting fats, you may have a lack of enzymes in your system.
• Fresh lemon juice-Lemons are a wonder fruit. They can help to support the liver. Lemon actually becomes alkaline in our systems and is a great cleanser. It is best to avoid the processed lemons juice to avoid extra chemicals.
• Cayenne pepper – Many times when we think of hot peppers, we think they are harmful to digestion. The opposite is true except in situations where there is damage to the esophagus or stomach. Hot peppers can assist with clearing the sinuses and breaking down mucous in the system. They also assist with relieving inflammation. Cayenne pepper is a good source of magnesium, which helps with alleviating headaches, mood, anxiety, leg cramps and more.
• Radishes – Radishes add a unique spice to salads. As an alternative, try roasting radishes with carrots, olive oil and spices.
• Broccoli – If there is one vegetable to add to your diet, broccoli would be it. Broccoli is filled with vitamins, minerals, and anti-oxidants that our systems need in order to stay healthy.
• Celery – I heard once that you burn more calories eating celery than there are in the celery. Whether this is true or not, celery is a great food if you would like to get more nutrients for the calories that you are eating. Celery is also packed with natural sodium.
• Carrots – I recommend eating organic carrots if you would like to improve your eyesight. Eating carrots is a great way to prevent constipation and get your vitamin A from the beta carotene found in them. They are great roasted with parsnips, too.
• Cheese – Many people who are unable to drink regular pasteurized milk can tolerate some cheeses. Hard cheddar cheeses cause problems for some due to the dyes and molds that are in the cheese.
• Cottage Cheese – This is a great source of protein. Some people who are unable to tolerate milk products can tolerate cottage cheese due to the fermentation process used to make it.
• Onions – Onions are a great vegetable for killing harmful bacteria in the gut and for fighting fungus (as is garlic). If you have a sore throat, eat eggs with garlic and onions to raise your sulphur levels. That may take care of the sore throat!
• Garlic - garlic is a wonder spice whether raw or cooked. It has anti-bacterial, fungal and parasitic properties. Use it on everything (maybe not ice cream).
• Peppers – green, red, yellow, chili, jalapeno – peppers contain capsaicum which can assist with bringing down inflammation in the body. Mix up the kinds and colors for different antioxidant benefits and flavor combinations. If possible, choose organic peppers to avoid the high pesticide content found on many peppers.
• Tomato – Lycopene is making the news right now as a super antioxidant. It can be beneficial for the prostrate and is found in great amounts in tomatoes.
• Cucumber – This is a wonderful diuretic and can assist with bringing down blood pressure. They taste great in water, too.
• Asparagus – The nutrient content of asparagus makes it a great choice either roasted or raw. If you eat a lot of asparagus, you may notice that your urine has a strong odor.
• Nuts – Eating raw nuts in moderation is a great option for our health. They are packed full of healthy fats and they are a good source of protein. Two Brazil nuts a day can give you your daily allowance of selenium. Eat the kind you need to crack, and I guarantee you will eat them slowly and they will be raw!
• Sunflower seeds – Seeds are a good source of vitamin E. Choose the nonsalted variety.
• Chive – This is plentiful in the spring and is a great flavor addition for food such as salads and potatoes.
• Peas – Green foods are good for boosting the antioxidants in our systems.
• Sprouts – I consider bean sprouts a super food. Sprouts have numerous times more nutrients in them than the food that they grow into. Some of the options available are broccoli, alfalfa, and radish sprouts.
• Grilled/roasted chicken or turkey – putting a bit of turkey or chicken on your salad is a great way to add protein to your meal. Just a small amount (about the size of your palm or less) is considered a serving.
• Beans/legumes – Many people shy away from beans because of the after affects of eating them. This can be easily remedied by taking enzymes. They are a great source of protein and fiber.
• Mushrooms – Once again, this is a food that gives you a lot of options. Mushrooms have many anti-aging and anti-inflammatory properties. If you are struggling with yeast and fungus issues, avoiding mushrooms will help with detoxification.
• Heart of Palms – This is a more expensive item, but it is fun to get them occasionally to add to salads for some diversity.
• Salad Peppers – There are hot salad peppers and mild known as pepperocini peppers.
• Beets – The more color that you add to your diet, the more nutrients you will be exposed to. Beets are a great example of this.
Make your own salad dressing using items like hemp or flax oil, lemon, nutritional yeast, lots of spices, garlic, and onions.
When you add a salad to your day, you will be boosting your fiber, antioxidants, vitamins, minerals and good fats just by making this one small change.
If you are like the majority of the population that lives on the Standard American Diet (SAD), just by bringing a salad to lunch instead of eating fast food, you will be eliminating trans fats, chemicals, preservatives, additives, sugar, white flour and empty calories. Over time, there will most likely be a money savings, also. Why isn’t a fast food salad just as good? You have to be careful of added chemicals, empty carbohydrates in the croutons and salad dressings and added preservatives.
• Our body metabolizes what we eat the best when the sun is the highest in the sky so it makes sense to eat your largest meal for lunch.
• Vegetables need healthy fats to be properly absorbed by our bodies.
• Each time that you replace a processed food in your diet – whether from processed grocery store foods or from a fast food restaurant – you are relieving your body of the stress caused by the toxins in our foods.
• Once your body is inundated with healthy foods, healthy foods are what you will crave. When your palette is more sensitive, you may be able to taste the chemicals that can be found in many fast foods.
• For people who are opposed to eating vegetables of any kind, I do recommend trying different variations to begin with to try to change your palette – add a lot of salad dressing to begin with, and then start to cut back as time goes on (choose organic dressings made with olive oil when possible), put cheese on the salad, use lots of spices, or start with dipping fresh vegetables in your favorite dip or sauce. Cooked vegetables have a different flavor, so that is also worth a try. Cooked carrots, for example are very sweet.
• Arugala – this is a bitter green. We are lacking in bitter foods in our diets. A small amount goes a long way.
• Spinach – Popeye was right in our need for spinach. Add spinach to foods whenever possible – mix it with spaghetti sauce, in meat loafs, in a stir fry and more. Spinach is a good source of iron.
• Chia Seeds – these seeds are loaded with omega 3’s and fiber, and they taste great on salads.
• Avocado – this is my favorite fruit (even though it seems like a vegetable). I usually put one on my salad a few times a week. For a while, avocados were getting a bad name because of their fat content. The healthy fat content is exactly what our bodies need when trying to balance our omega 6 and omega 3 levels.
• Romaine – as a lettuce choice, romaine has more nutrients in it than does plain old iceberg lettuce, but it still has the crunch.
• Egg –Eat the whole egg. It has been proven that eggs will not raise your cholesterol levels when eaten in moderation. This is a perfect source of protein. Many people are intolerant to eggs, so if this is the case for you, avoid eggs and egg products. If you suffer from migraines, try eliminating eggs and egg products for a couple of weeks to see if it offers some relief before trying to eat them again.
• Olives – Olives have healthy monounsaturated fats. Olives are fun to add to salads because there are so many varieties to choose from. Jalapeno or garlic stuffed olives add an extra layer of nutrition and taste.
• Olive oil-Once again, you are getting the healthy monounsaturated fats. Choose extra virgin olive oil. This is a situation of getting what you pay for. Believe it or not, olive oil can actually promote weight loss. As a society, we are lacking in healthy fats, which in turn causes our bodies to hold on to and store fat. If you have a difficult time digesting fats, you may have a lack of enzymes in your system.
• Fresh lemon juice-Lemons are a wonder fruit. They can help to support the liver. Lemon actually becomes alkaline in our systems and is a great cleanser. It is best to avoid the processed lemons juice to avoid extra chemicals.
• Cayenne pepper – Many times when we think of hot peppers, we think they are harmful to digestion. The opposite is true except in situations where there is damage to the esophagus or stomach. Hot peppers can assist with clearing the sinuses and breaking down mucous in the system. They also assist with relieving inflammation. Cayenne pepper is a good source of magnesium, which helps with alleviating headaches, mood, anxiety, leg cramps and more.
• Radishes – Radishes add a unique spice to salads. As an alternative, try roasting radishes with carrots, olive oil and spices.
• Broccoli – If there is one vegetable to add to your diet, broccoli would be it. Broccoli is filled with vitamins, minerals, and anti-oxidants that our systems need in order to stay healthy.
• Celery – I heard once that you burn more calories eating celery than there are in the celery. Whether this is true or not, celery is a great food if you would like to get more nutrients for the calories that you are eating. Celery is also packed with natural sodium.
• Carrots – I recommend eating organic carrots if you would like to improve your eyesight. Eating carrots is a great way to prevent constipation and get your vitamin A from the beta carotene found in them. They are great roasted with parsnips, too.
• Cheese – Many people who are unable to drink regular pasteurized milk can tolerate some cheeses. Hard cheddar cheeses cause problems for some due to the dyes and molds that are in the cheese.
• Cottage Cheese – This is a great source of protein. Some people who are unable to tolerate milk products can tolerate cottage cheese due to the fermentation process used to make it.
• Onions – Onions are a great vegetable for killing harmful bacteria in the gut and for fighting fungus (as is garlic). If you have a sore throat, eat eggs with garlic and onions to raise your sulphur levels. That may take care of the sore throat!
• Garlic - garlic is a wonder spice whether raw or cooked. It has anti-bacterial, fungal and parasitic properties. Use it on everything (maybe not ice cream).
• Peppers – green, red, yellow, chili, jalapeno – peppers contain capsaicum which can assist with bringing down inflammation in the body. Mix up the kinds and colors for different antioxidant benefits and flavor combinations. If possible, choose organic peppers to avoid the high pesticide content found on many peppers.
• Tomato – Lycopene is making the news right now as a super antioxidant. It can be beneficial for the prostrate and is found in great amounts in tomatoes.
• Cucumber – This is a wonderful diuretic and can assist with bringing down blood pressure. They taste great in water, too.
• Asparagus – The nutrient content of asparagus makes it a great choice either roasted or raw. If you eat a lot of asparagus, you may notice that your urine has a strong odor.
• Nuts – Eating raw nuts in moderation is a great option for our health. They are packed full of healthy fats and they are a good source of protein. Two Brazil nuts a day can give you your daily allowance of selenium. Eat the kind you need to crack, and I guarantee you will eat them slowly and they will be raw!
• Sunflower seeds – Seeds are a good source of vitamin E. Choose the nonsalted variety.
• Chive – This is plentiful in the spring and is a great flavor addition for food such as salads and potatoes.
• Peas – Green foods are good for boosting the antioxidants in our systems.
• Sprouts – I consider bean sprouts a super food. Sprouts have numerous times more nutrients in them than the food that they grow into. Some of the options available are broccoli, alfalfa, and radish sprouts.
• Grilled/roasted chicken or turkey – putting a bit of turkey or chicken on your salad is a great way to add protein to your meal. Just a small amount (about the size of your palm or less) is considered a serving.
• Beans/legumes – Many people shy away from beans because of the after affects of eating them. This can be easily remedied by taking enzymes. They are a great source of protein and fiber.
• Mushrooms – Once again, this is a food that gives you a lot of options. Mushrooms have many anti-aging and anti-inflammatory properties. If you are struggling with yeast and fungus issues, avoiding mushrooms will help with detoxification.
• Heart of Palms – This is a more expensive item, but it is fun to get them occasionally to add to salads for some diversity.
• Salad Peppers – There are hot salad peppers and mild known as pepperocini peppers.
• Beets – The more color that you add to your diet, the more nutrients you will be exposed to. Beets are a great example of this.
Make your own salad dressing using items like hemp or flax oil, lemon, nutritional yeast, lots of spices, garlic, and onions.
When you add a salad to your day, you will be boosting your fiber, antioxidants, vitamins, minerals and good fats just by making this one small change.
If you are like the majority of the population that lives on the Standard American Diet (SAD), just by bringing a salad to lunch instead of eating fast food, you will be eliminating trans fats, chemicals, preservatives, additives, sugar, white flour and empty calories. Over time, there will most likely be a money savings, also. Why isn’t a fast food salad just as good? You have to be careful of added chemicals, empty carbohydrates in the croutons and salad dressings and added preservatives.
• Our body metabolizes what we eat the best when the sun is the highest in the sky so it makes sense to eat your largest meal for lunch.
• Vegetables need healthy fats to be properly absorbed by our bodies.
• Each time that you replace a processed food in your diet – whether from processed grocery store foods or from a fast food restaurant – you are relieving your body of the stress caused by the toxins in our foods.
• Once your body is inundated with healthy foods, healthy foods are what you will crave. When your palette is more sensitive, you may be able to taste the chemicals that can be found in many fast foods.
• For people who are opposed to eating vegetables of any kind, I do recommend trying different variations to begin with to try to change your palette – add a lot of salad dressing to begin with, and then start to cut back as time goes on (choose organic dressings made with olive oil when possible), put cheese on the salad, use lots of spices, or start with dipping fresh vegetables in your favorite dip or sauce. Cooked vegetables have a different flavor, so that is also worth a try. Cooked carrots, for example are very sweet.
