How about: “A salad a day keeps the doctor away”

March 3, 2014 — Leave a comment

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Sexy Salad Recipe:

Ask any doctor what would happen if you ate this recipe everyday. I know…. and that’s why I call it sexy salad. This recipe, which I came up with on my own, is so versatile you can eat it everyday for the rest of your life and never grow tired of it.

  • 5 cups      of greens: spinach, romaine lettuce, spring mix greens, (broccoli bite      sized bunches)…anything of this nature.
  • 1/2      cup of unsalted nuts, any kind: pine nuts, pecans, walnuts, slivered      almonds, peanuts, sunflower seeds…
  • 1/2      cup cheese: feta, blue, mozzarella, soft balls of goat cheese.
  • 1 cup      fruit, any kind: berries, cantaloupe cubes, canned pears, canned baby      oranges,
  • 2      Tablespoons red onions chopped finely
  • splash      of olive oil and balsamic vinegar.
  • Optional:      increase the wow! factor by adding fresh herbs like cilantro, dill,      parsley, mint, chili flakes.
  • Optional:      increase the protein power add grilled chicken breast chopped into 1 inch      squares, chopped deli meats, canned chicken, black beans or garbanzo      beans.

Soak the greens in cold water for about 1 minute, spin dry in a salad spinner.  Do the same for the fresh herbs if using them.  Wash fresh fruit before cutting into bite sized pieces.  Coarsely chop nuts, toss all ingredients together and eat with a side of lean chicken or fish or by itself.

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Recipe Examples:

5 cups spring mix lettuce

1/2 cup goat feta cheese

1/2 cup of pecans

1 cup black berries

2 TBSP copped red onion

Big splash of olive oil and balsamic vinegar

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.OR

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5 cups spinach lettuce

1 cup cantaloupe cut into 1 inch cubes

1/2 cup gorgonzola blue cheese

2 TBSP onion

1/2 cup of garbanzo beans

big splash of olive oil and balsamic vinegar

2 grilled, skinless chicken breasts cut into 1 inch cubes

1/2 cup bite size pieces of fresh dill

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OR

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5 cups romaine lettuce

1 cup pears cut into bite size pieces (if fresh not available okay to use canned)

2 TBSP red onions

1/2 cup pine nuts

1/2 cup fresh mozzarella cheese

Big splash of olive oil and balsamic vinegar

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OR

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.5 cups spring mixture found in grocery stores

1 cup of bite sized pieces of mangoes

1/2 cup slivered almonds

2 TBSP chopped red onions

1/2 cup fresh mozzarella

Big splash of olive oil and balsamic vinegar

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OR

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1 can of tuna

5 cups broccoli cut into bite sized bunches

1 cup cranberries, dried

2 TBSP red onion

1/2 cup soy nuts

omit the cheese

Big splash of olive oil and balsamic vinegar

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Get it? There’s a pattern to making sexy salad.

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It’s gluten free and some doctors are finding it is anti-inflammatory in some people. It also can be lactose free if you use goat cheese or lactose free cheese. Lactose is also an allergen for some people.

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Some doctors don’t recommend a lowfat diet. Instead they recommend an oil change from bad processed trans fats to omega-3 rich olive oil.  The benefits of olive oil are so numerous they include reducing and preventing arteriosclerosis, heart disease, cancer and high blood sugar and is a main staple in the healthy Mediterranean diet.

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But as far as the other ingredients are concerned, nuts contain protein, phytonutrients and antioxidants such as Vitamin E and selenium. People with NATRALLY high levels of vitamin E and Selenium have healthier harts and veins, but when taken synthetically bad things can happen  ttp://jnci.oxfordjournals.org/content/early/2014/02/21/jnci.djt456.short

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Onions have quercetin in them which is a flavinoid, vitamin B6, and chromium. They are beneficial to gastrointestinal health and cardiovascular health. Vitamin B’s lower homocysteine levels and NATRALLY low levels are a marker of good health (high homocysteine is a marker of bad health.)  They also contain allyl propyl disulfide and chromium, both of which stabilize blood sugar and detoxify the body.

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And what does the lettuce and other fruits and vegetables have? Answer: so much goodness it would fill a whole book.  Basically every fresh fruit and vegetable is loaded with age fighting nutrients and if you buy organic produce grown in the USA you can’t go wrong. But it is better to buy a NONorganic vegetable than no vegetable at all.

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So…..am I enticing you to eat healthy?

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