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Thursday
Mar032011

Is salad worth the energy to chew?

One night I made dinner for my boyfriend and I, homemade lasagna and a salad.  When I offered my boyfriend salad, he responded, “No thanks, it takes too much energy to chew.”  I didn’t really believe him at first, thinking it was a joke.  However, no persuasion could get him to eat the salad. 

Over the following weeks, I explored the reasons why salad was not worth the “energy to chew.”  My boyfriend explained that he needed more energy from the food he ate.  Which is when I thought, how could a bowl full of vitamins and minerals not be energizing?  He also found leafy greens not satisfying, he wanted to feel full.  I knew how satiating salads could be - I just needed to show him!

Exploring the joys of salad

Salads can fill you up, provide energy and taste great.  While I always start making a salad with leafy greens, I like to bulk up salads with extra vegetables and healthy additions. With lots of color, filling vegetables, some kind of protein, and a healthy-source of fat, my salads are hard to resist.

When my boyfriend comes over for dinner, he now surprises me with the question, “Could you throw together a salad to go with this?”  Salads are now something we enjoy together!

The winning salad combination

Leafy Greens

(no limit)

The Bulkers

(no limit)

Nuts & seeds

(choose 1-2)

Fruit

(choose 1-2)

Finishing touch

(choose 1)

Spinach

Swiss Chard

Romaine lettuce

Collard greens

Mustard greens

Kohlrabi

Arugula

Cilantro

Bell Peppers

Cucumber

Grated carrot

Tomatoes

Roasted beets

Red Onion

Mushrooms

Corn

Almonds

Walnuts

Pecans

Hazel nuts

Pumpkin seeds

Sunflower seeds

 

Apple

Pear

Orange Strawberries

Blueberries

Grapes

Avocado

Goat Cheese

Bocconcini

Mozzarella

 

Dressing: olive oil + any kind of vinegar + mustard + honey + fresh herbs +/- garlic  or fresh ginger +/or spices

 

Your Kitchen Dietitian’s nutrition notes

Leafy greens are a great source of fibre and help to keep your bowels regular.  Leafy greens also contain Vitamin A (essential for night vision) and Vitamin E (to help protect against disease), as well as iron, Vitamin K, riboflavin, folate, and Vitamin C.

The “bulky” vegetables and fruit provide more volume (fibre and water) and help us feel full.  The vitamins and minerals in vegetables and fruit help to keep our immune system strong.  The vitamin C in fruit also helps us absorb the iron found in dark leafy greens.  Colorful fruits and vegetables are also full of antioxidants, which keep us healthy and may help prevent cancer and other diseases.

Nuts provide added protein and healthy fats, which protect against heart disease and make us feel satisfied after eating.  Avocados are another source of healthy fat and vitamin E and cheese is a good source of Calcium!

Now get in your kitchen and make a salad!

 

 

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    Response: lacosterené
    美しさは、鮮やかな色の真実です
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    Your Kitchen Dietitian - Video Blog - Is salad worth the energy to chew?
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    Your Kitchen Dietitian - Nutrition Blog - Is salad worth the energy to chew?
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    Response: Food and Beverages
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Reader Comments (1)

Nice,and very informative article about tip for Vitamin Supplements

May 31, 2011 | Unregistered Commentervitamin supplements

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