Rosalee Brown
WE ARE often bombarded with healthy lifestyle tips and suggestions, many of which include eating healthful foods. Among the healthful foods suggested are fruits and vegetables because of their abundant supplies of fibre, antioxidants, vitamins and minerals.
Many persons are aware of these many benefits, but fail
to eat adequate amounts on
a daily basis because they
simply find them boring, monotonous in flavour and they are unsure how to make them a part of the meal.
One suggestion is to make the fruits or vegetables the meal,
that is, make main dish salads which can make a perfect lunch
or supper, and if carefully constructed and balanced, will mean
fullness, a lot of nutrients, flavour, variety, colour, and of course reduced calories, which is music to any weight watcher's ear.
Tips for vegetable-based salads
Choose fresh, young vegetables over mature vegetables, which are not as flavourful and can be tough and bitter.
Have a variety of
colours for interest, for
example, lettuce, green and
purple cabbage, tomatoes and yellow bell peppers.
It is also important to
vary flavour to reduce the need for excess salad dressing; the addition of scallion tops,
garlic, orange zest, or parsley are just a few examples.
Add one vegetable with more calories than the bulk of vegetables, for example, carrots, to add to the satiety of the salad.
For your main dish salads, add some protein. This can be cheese, grilled chicken breast, beans, nuts or boiled eggs.
If you need more carbohydrate than what is offered by the salad, make croutons with a slice of bread, toast and cube.
You can also add seeds and dried herbs for nutrients and flavour, some low calorie
varieties are offered on the market
Fruits can also be added
to this vegetable salad, for example, plumped raisins, orange segments, pineapple
and apple cubes.
The salad ingredients can be prepared ahead of time and combined in time for travel.
Salad on-the-go: Transport it well
This beautiful salad can be ruined if not properly transported so put it in a plastic container and transport in a kit which is kept cool with an ice pack. If you are using a dressing take it in a separate container and add just before eating. If you choose fresh ingredients and blend them well, the flavours from the vegetables and other ingredients are perfect and most persons will not need a dressing.
These salads, when had at lunchtime, are perfect for
persons who consume a heavy breakfast and will have a regular dinner. They, however, are
perfect for persons who consume a heavy breakfast and lunch and only need a light supper.
Sample salad
1 cup shredded lettuce
1/2 cup green cabbage
1/2 cup purple cabbage
1/2 cup tomato wedges
1/4 cup shredded carrots
1/2 cup yellow bell peppers
1/2 cup apple (cubed)
1 oz chicken breast (cubed)
1 slice unbuttered bread
(toasted and cubed)
1 1/2 tablespoons salad
topping (seeds and dried herbs)
(Approximately 245 calories)
METHOD
Combine all ingredients and toss. Serve.
You can also make tasty, interesting salads using a
variety of fruits as a base.
Vary colour and flavour; include fruits, such as mangoes, melons, pineapples - the
varieties are endless.
Serve with proteins such
as cheese or low fat yoghurt. These salads are also perfect
for a light lunch or supper.
Enjoy your fruits and vegetables this summer and get the health benefits and reduce your body fat while you indulge.
Rosalee M. Brown is a
registered dietician/
nutritionist who operates Integrated Nutrition and Health Services: email: yourhealth@gleanerjm.com.
