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Delicious and Nutritious Salads

Delicious and Nutritious Salads
We are aware of the health benefits of raw vegetables, but completely unaware of the nutritional value of salad that has a mixture of raw vegetables, beans and fruits in it. Salads are usually paid attention to on dinner parties and gatherings as an appetizer or a side dish.
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  • The term salad when used alone applies to green leaves or stalks that are eaten uncooked. An extension of the term salad, as now more generally used throughout the world, applies to a salad plant, with or without other foods, and a dressing. The salad is not a modern preparation as many believe. Green leaves were used in their food even by the Romans. Other nationalities from the fifteenth century onwards favored the use of flavorful herbs and raw vegetables. Evidently, salads were introduced in England by Catherine of Aragon, one of the wives of Henry VII and a daughter of Ferdinand and Isabella of Spain. The origin of present day meat and fish salads was probably the salmagundi of England, used for many years as a supper dish. This salad dish made use of numerous garnishes that are used today, such as hard-cooked eggs, pickles, beets, and anchovies.

  • French influence can be seen in the use of French dressing made of olive oil and seasoned to perfection. The Spain made pepper a popular salad vegetable and the Mediterranean countries introduced garlic flavor. The original German potato salad has many present day variations as well.

  • The salad has many uses in the meal. It is often served as a separate dish, frequently as an appetizer. Salads can be classified according to the vegetables and herbs that they contain.

  • There are three basic kinds of salad dressings. French, mayonnaise, and cooked. French dressing and mayonnaise contain a high percentage of oil, whereas cooked dressing or salad dressing usually contains less fat and often flour or starch for partial thickening. Hundreds of variations can be prepared from these three dressings. For instance, in fruit dressing fruit juices replace vinegar and other liquids. Mixtures of vinegar or lemon juice, sugar and seasonings are sometimes used as low calorie dressing.

  • Salad greens are high in insoluble fiber. This will help lower your cholesterol levels. It also can help you to avoid overeating. The fiber in salads helps remove waste from the colon. This can help you in avoiding colon cancer. The fiber also fills you up without adding any calories to your diet and keeps you full for a pretty long time. Salad greens are also high in water which helps in contributing to your daily water intake. Water is needed to flush out the fats from your digestive system and hydrate cells.

  • A study that examined salad consumption by more than 17,000 adults reveals that eating just one plate of salad a day provides great health benefits. Those who eat salads and raw vegetables with salad dressing have considerably higher levels of vitamins C, E, B6, and folic acid. These nutrients promote a healthy immune system and reducing the risk of obesity, heart disease and other chronic illnesses.

  • If you are not a salad lover, you are missing a delicious food full of nutrition.

  • The nutritive and calorie value of salads varies with the type of salad. Starchy salads, such as potato, are higher in calorie value than the salads made from fruits and succulent vegetables. Meat, fish, egg, and cheese salads furnish chiefly with protein.

  • Majority of salads that are prepared from fresh fruits and vegetables have comparatively low calorie value (not including the dressing), but are important sources of minerals, vitamins, and fiber. Green leaf vegetable salads are valuable for iron and vitamins A and C. Fruit and vegetable salads are economical sources of minerals and vitamins. The amount of fat, in the form of salad oil or cream, is the chief factor influencing the calorie value of salad dressings. Cooked dressings, particularly those made from water or milk, have a lower calorie value than French and mayonnaise dressings and cooked dressings made from cream.

  • Hopefully reading this information about salads will benefit you and you must include it in your routine diet.

  • Here are authentic Salad Recipes.

    Important Note: The articles presented are provided by third party authors and do not necessarily reflect the views or opinions of They should not be construed as medical advice or diagnosis. Consult with your physician prior to following any suggestions provided.

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