Eating plenty of leafy greens like arugula, kale, romaine lettuce and watercress cuts the risk of some forms of cancer, dementia, stroke, type 2 diabetes and more. The good news is that the produce section of many American supermarkets are including more varieties of these green, nutritional superstars. That makes it easier for you to get a wider variety of them while filling your body with all of the important nutrients they provide. Let me help you do it.
Blend you greens, You don't have to stick with just one kind of green when preparing your salad. The more you use, the more interesting flavor you'll get. Each type has its own unique blend of nutrients, flavor and textures. For instance, romaine lettuce, one of my favorites, adds crunch and is packed with vision-protecting vitamin A. Arugula adds a spicy kick. Milder spinach may actually help curb your hunger and also contains compounds that slow fat digestion and promotes the release of hormones that make you feel full.
By the way, be sure to rinse all unpackaged greens to get rid of any dirt or grit. Wash and thoroughly dry them just before serving since wet produce promotes the growth of bacteria. And what about those bagged, or triple-washed greens you buy at the store? Chances of them containing bacteria are very low but to be on the safe side, I'd say it's still a good idea to rinse them before serving.
Get creative with your salad. Turn it into an entree by adding chicken or roast turkey. Beans, eggs, fruit, canned tuna or salmon are also excellent choices. You can turn your simple salad into a compete and nutritious meal. By the way, you can also use fresh herbs for more flavor while using less salad dressing. Incidentally, parsley and chives where in the top 20 of that CDC study I told you about and are excellent additions to your salads. But any of your favorite herbs will help make your salad tastier.
Don't shy away from tossing some healthy fats into your salad.
Also, don't shy away from tossing some healthy fats into your salads. They help absorb the nutrients from your greens and other salad vegetables. The kinds of fat I'm talking about include healthy ones, found in olive oil, avocados and nuts, like almonds. Just don't overdo it. These choices may contain good fats but they also contain more calories.
Organic or non-organic? Well, organic is best for lowering your exposure to pesticides but your main goal is to eat a lot more produce each day. Greens including kale, lettuce and spinach were generally low in pesticides, according to 12 years of U.S. Department of Agriculture data.
Whoever thought those greens we took for granted were so very good for our bodies? So load up boys and girls. If you want to eat healthier and BE healthier, let those super green SALADS come to your rescue!