Add some power to your salad with nutrient rich greens.
Although salads area the mainstay of many dieters, you could be missing important nutrients if your salad consists of a little iceberg or Romaine. Add power and variety to your salad with some of these greens. Most are available at your local grocery store or farmers’ market. Most come in at fewer than 30 calories per serving and are loaded with oxidants to ward of aging.
• Mizuna—One of the mildest mustard greens, mizuna is a great source of vitamin C, folate and iron. It also contains powerful glucosinolates, those antioxidants that reduce your risk of cancer. This spicy green was first cultivated in ancient Japan since ancient but has been making its way to modern tables for years.
• Mâche—You may know this green as lamb’s lettuce. A one cup serving provides three-quarters of your daily requirement of heart-healthy folate. It is all full of fiber, iron and omega-3 fatty acids.
• Watercress—This often-overlooked lettuce is full of Vitamins A, K and C and calcium. It also has isothiocyanates -- compounds that boost your body’s natural detoxifying abilities.
• Dandelion Greens--These greens keep the gastrointestinal tract running smoothly by promoting the growth of bacteria that aid with digestion. One cup fulfills your daily requirements of Vitamin A and also gives you 103 milligrams of calcium. The leaves can be bitter. If you are harvesting your own, look for plants with smaller, slightly curled leaves.
• Purslane—Like the dandelion, the purslane plant is considered a weed by farmers and some gardeners. However, with its lemony taste, it is a good addition to any salad. It has 400 milligrams of omega-3 fatty acids per serving. Loaded in vitamins A and C, it has 15 times more melatonin than many other fruits and vegetable.
• Kale—This slightly bitter green is a great source of folic acid and potassium. In addition to salads, try adding kale to your soup and stir fry recipes.
• Swiss chard—This green is similar to spinach, but a little more earthy in flavor. It is rich in vitamins C and K, and calcium.
• Spinach—Loaded with antioxidants, spinach is rich in Vitamins A and C and iron. For a lighter taste, add baby spinach to your salad.
Once you have chosen your favorite mix of greens, pick toppings that are equally as healthy. Stay away from cheese, fatty or preserved meats and heaving bottled dressings. Instead, top off your salad with crunchie veggies to flavor and nutrients. For protein, add chick peas, black beans, edamame or nuts. For dressings, choose a Balsamic or rice vinegar. You can mix it with olive, sesame, or grapeseed oil.
Although salads area the mainstay of many dieters, you could be missing important nutrients if your salad consists of a little iceberg or Romaine. Add power and variety to your salad with some of these greens. Most are available at your local grocery store or farmers’ market. Most come in at fewer than 30 calories per serving and are loaded with oxidants to ward of aging.
• Mizuna—One of the mildest mustard greens, mizuna is a great source of vitamin C, folate and iron. It also contains powerful glucosinolates, those antioxidants that reduce your risk of cancer. This spicy green was first cultivated in ancient Japan since ancient but has been making its way to modern tables for years.
• Mâche—You may know this green as lamb’s lettuce. A one cup serving provides three-quarters of your daily requirement of heart-healthy folate. It is all full of fiber, iron and omega-3 fatty acids.
• Watercress—This often-overlooked lettuce is full of Vitamins A, K and C and calcium. It also has isothiocyanates -- compounds that boost your body’s natural detoxifying abilities.
• Dandelion Greens--These greens keep the gastrointestinal tract running smoothly by promoting the growth of bacteria that aid with digestion. One cup fulfills your daily requirements of Vitamin A and also gives you 103 milligrams of calcium. The leaves can be bitter. If you are harvesting your own, look for plants with smaller, slightly curled leaves.
• Purslane—Like the dandelion, the purslane plant is considered a weed by farmers and some gardeners. However, with its lemony taste, it is a good addition to any salad. It has 400 milligrams of omega-3 fatty acids per serving. Loaded in vitamins A and C, it has 15 times more melatonin than many other fruits and vegetable.
• Kale—This slightly bitter green is a great source of folic acid and potassium. In addition to salads, try adding kale to your soup and stir fry recipes.
• Swiss chard—This green is similar to spinach, but a little more earthy in flavor. It is rich in vitamins C and K, and calcium.
• Spinach—Loaded with antioxidants, spinach is rich in Vitamins A and C and iron. For a lighter taste, add baby spinach to your salad.
Once you have chosen your favorite mix of greens, pick toppings that are equally as healthy. Stay away from cheese, fatty or preserved meats and heaving bottled dressings. Instead, top off your salad with crunchie veggies to flavor and nutrients. For protein, add chick peas, black beans, edamame or nuts. For dressings, choose a Balsamic or rice vinegar. You can mix it with olive, sesame, or grapeseed oil.
