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[[File:Https://upload.wikimedia.org/wikipedia/commons/a/a8/Salad platter02 crop.jpg|thumbnail|right|salad]] |
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[[File:Http://cdn.playbuzz.com/cdn/52433bfa-d7e2-4a16-8f40-e096cafe0403/6a948c8d-7275-4024-8177-07210fed8cda.jpg|thumbnail|left|chicken salad]] |
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== Salad == |
== Salad == |
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A cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing and sometimes accompanied by meat, fish, or other ingredients |
A cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing and sometimes accompanied by meat, fish, or other ingredients. |
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=== Salad Types === |
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A classic ''"green salad"'' does in fact consist of green leaves. However, nowadays there are more than just a few types of green salad leaves including several kinds of lettuce, endive, rocket, watercress and spinach, to name a few. |
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Other types of salad, which are more filling and could feature as a meal in itself, include ingredients such as pasta, rice, beans, potato and chickpeas. |
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A number of different fruits and vegetables are often added, combined with a dressing of some kind. |
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=== Benefit of Salad === |
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Eating enough fiber earlier in life lowers the risk of developing heart disease later in life, according to researchers at Northwestern University. Vegetables in salads are good sources of insoluble fiber, which keeps your digestive tract healthy. If you add nuts, seeds or beans to the salad, you’ll get a boost of soluble fiber that helps lower cholesterol and keeps blood sugar balanced. Men should get 38 grams and women need 25 grams of fiber in their daily diet. One cup of iceberg lettuce with one-half carrot and one-quarter of a red pepper provides 7 percent of men’s and 10 percent of women’s daily fiber intake. |
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===== Antioxidants ===== |
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Many salad ingredients contain vitamin C and vitamin A in the form of antioxidant carotenoids. In addition to 7 milligrams of vitamin C, 1 cup of spinach has 93 percent and green leaf lettuce has 88 percent of the recommended daily intake of vitamin A. Add half of a medium-sized carrot and you'll gain more than 100 percent of your daily vitamin A. Vegetables that have a better mix of both antioxidants include sweet red peppers, tomatoes and broccoli. Sweet red peppers are an especially good choice. One-half cup provides 77 percent of the daily intake of vitamin A and 158 percent of vitamin C. |
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Salad plays a very important role in any meal. Indian food and Indian meals are incomplete without serving healthy salad dishes. We consume various food items on daily basis and none of them is as important as salad. That’s why salad is considered as a “King or Prince of the Menu”.<br /> |
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===== Protein ===== |
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Getting a regular supply of protein is essential because your body doesn’t store it. Leafy greens make the perfect platform for ingredients that turn a salad into a rich source of protein. Choose low-fat cheese and lean meat such as chicken or turkey, but watch the portion sizes so the calories don't add up. You can count on an average of 20 grams of protein in a 3-ounce serving of meat or poultry. One-half cup of beans or a 1-ounce serving of nuts or seeds adds about 5 to 10 grams of protein. |
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Caesar Salad - The salad consists of greens (classically romaine lettuce) with a garlic vinaigrette dressing. In the 1930s, Caesar Salad was voted by the master chefs of the International Society of Epicures in Paris as the "greatest recipe to originate from the Americas in fifty years."<br /> |
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Revision as of 10:18, 13 January 2016
Salad
A cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing and sometimes accompanied by meat, fish, or other ingredients.
Salad Types
A classic "green salad" does in fact consist of green leaves. However, nowadays there are more than just a few types of green salad leaves including several kinds of lettuce, endive, rocket, watercress and spinach, to name a few.
Other types of salad, which are more filling and could feature as a meal in itself, include ingredients such as pasta, rice, beans, potato and chickpeas.
A number of different fruits and vegetables are often added, combined with a dressing of some kind.
Benefit of Salad
Fiber
Eating enough fiber earlier in life lowers the risk of developing heart disease later in life, according to researchers at Northwestern University. Vegetables in salads are good sources of insoluble fiber, which keeps your digestive tract healthy. If you add nuts, seeds or beans to the salad, you’ll get a boost of soluble fiber that helps lower cholesterol and keeps blood sugar balanced. Men should get 38 grams and women need 25 grams of fiber in their daily diet. One cup of iceberg lettuce with one-half carrot and one-quarter of a red pepper provides 7 percent of men’s and 10 percent of women’s daily fiber intake.
Antioxidants
Many salad ingredients contain vitamin C and vitamin A in the form of antioxidant carotenoids. In addition to 7 milligrams of vitamin C, 1 cup of spinach has 93 percent and green leaf lettuce has 88 percent of the recommended daily intake of vitamin A. Add half of a medium-sized carrot and you'll gain more than 100 percent of your daily vitamin A. Vegetables that have a better mix of both antioxidants include sweet red peppers, tomatoes and broccoli. Sweet red peppers are an especially good choice. One-half cup provides 77 percent of the daily intake of vitamin A and 158 percent of vitamin C.
Protein
Getting a regular supply of protein is essential because your body doesn’t store it. Leafy greens make the perfect platform for ingredients that turn a salad into a rich source of protein. Choose low-fat cheese and lean meat such as chicken or turkey, but watch the portion sizes so the calories don't add up. You can count on an average of 20 grams of protein in a 3-ounce serving of meat or poultry. One-half cup of beans or a 1-ounce serving of nuts or seeds adds about 5 to 10 grams of protein.