![]() ![]() Green and red leaf lettuce, for example, contain nearly 15 times as much vitamin A as iceberg lettuce, 6 times the vitamin K, almost 20 times the beta-carotene and 6 times the lutein and zeaxanthin. Deeply colored greens contain vitamins A, C and K, beta-carotene and other carotenoids like lutein and zeaxanthin, calcium, folate and of course fiber. Thinking outside the iceberg-lettuce box can substantially boost the health benefits of salads. Unfortunately, Americans favorite choice of salad green-iceberg lettuce-is by far the least nutrient- dense option in that whole grocery aisle. Get creative with colors and shapes!Ī little creativity can also boost the nutritional value of the lettuce and other greens you build your salads with. For toppings, try sprinkling a few nuts-not too many, as theyre calorie-dense (see our May 2012 Special Supplement)-and definitely slices of other veggies or fruit. As far as the bacon and croutons, my recommendation is to ignore them, because of extra calories, saturated fat and saltĪt home, a bowl of greens simply dressed in a homemade vinaigrette (see box) will save you money compared to buying pricey bottled dressings, while adding relatively little salt and giving you heart-healthy unsaturated fats. If you really want the cheese, then you are going to need to go lightly on the dressing, perhaps with a bit of oil and vinegar or lemon juice. After that you need to ask yourself, what else do I really want and what am I willing to forgo? For example, if you really want a little bit of the creamy dressing, thats fine, but you need to pass up the cheese. These salad items should cover most of the plate or bowl. First pile on the leafy greens, then the other vegetable and fruit toppings-for example, shredded carrots, raw broccoli, pieces of fruit (if available). Lichtenstein, DSc, director of Tufts HNRCA Cardiovascular Nutrition Laboratory. The smart way to approach a salad bar is to do a quick scan and then make a plan, says Alice H. ![]() Vary your vinaigrette by adding finely chopped shallots (up to 2 Tbsp)or fresh herbs, or by trying various types of vinegar. Add the oil in a stream, whisking, and continue to whisk until vinaigrette is emulsified. Whisk together vinegar, mustard and salt and pepper.
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