Fresh, raw fruit and vegetables generally have higher nutritional value than when cooked because heat destroys many vital nutrients. Experiment with some of the ingredients listed below to add extra flavour and texture to your salads and make a meal of them. Try one new ingredient at a time. Remember different shapes can vary taste, texture and look, e.g. grated compared to chopped carrot.
Leaves for taste and nutrition: A variety of raw green leaves form a delicious, nutritious base for most salads.
- Bitter: spiky endive, escarole, mizuna, radicchio
- Sweet and Delicate: lollo rosso (quercitin reduces risk of heart disease), oak leaf, lollo verde, spinach
- Crisp and Crunchy: cos and romaine (high in potassium and carotenoids), batavia, iceberg, red chard
Vegetables: You can lightly steam or blanch in boiling water if you are not ready for raw. Char-grilled is also a tasty option. Vegetables marked with * are more digestible when cooked.
- Cruciferous Vegetables: broccoli, cabbage, cauliflower, kohlrabi, radish, turnip, watercress
- Tubers (grow underground): beets, carrot, parsnip*,potato*, sweet potato*, radish
- Legumes: chick peas*, green beans, lentils*, mange-tout, peas, runner beans, sugar snap peas
- Squashes: butternut *, courgettes, pumpkin*
- Celery is in a class of its own, dilates blood vessels, high in potassium and vitamin C
- Vegetables that are fruits: aubergine*, avocado, cucumbers, peppers, tomatoes
Fruit: Some fruits make a tasty addition to enhance the taste of salads.
- apples( sliced, cubed, wedged, grated)
- chopped apricots, pineapple, orange, mandarin or grapefruit segments
- seedless raisins, lemon juice
Nuts and seeds: Chopped or crushed nuts and whole seeds add taste and a crunchy texture.
- almonds, brazils, cashews, hazel, pecan, pistachios, pine nuts, walnut
- linseed, poppy, pumpkin, sesame, sunflower
Meat, Fish, Cheese and Eggs: Can be served warm or cold on top of a salad.
- thin slices of roast beef or chicken (or char-grilled)
- sliced or halved boiled eggs
- smoked salmon, seared tuna
- brie, cheddar, feta
Sprouts: Simply grow your own highly nutritious live food and sprinkle generously on top of salads.
- alfalfa, chick peas, lentils, radish, sunflower, etc
Herbs and spices: Chop or break leaves into salad
- basil, chives, coriander, parsley
Dressings: Olive oil and vinegar sprinkled over salad makes an excellent dressing.
For extra spice add black or cayenne pepper (helps dilate blood vessels), paprika or chilli oil
We are happy to advise you on your health matters. To learn about the full range of services offered by Aether Bios Clinic take a look at our website.
Lin Bridgeford DO KFRP MSCC ICAK (UK) MSc
Tel: 01273 309557
Mobile: 07710 227038