14 healthy salad ingredients
if your mixed vegetables for lunch or dinner start to get boring, maybe it's time to reinvent your favorite meal. Adding fresh vegetables, dried fruits, nuts and seeds can provide a healthy preparation for your lunch, as well as a more exciting taste. " "Healthy and interesting ingredients are all about color and texture," said Sarah lacas, executive chef at EarthSound farm in San Juan, California. There are many kinds of the happiest salads, including vegetables and protein, crispy food and sweet food. "Read on to learn about 14 healthy and unusual ingredients that you can add to your salad for a variety of nutrients and flavors." One. Pumpkin cubes 
pumpkin does not need to be kept in autumn and winter. You can enjoy this sweet and delicious fruit at any time of the year. For a family favorite salad, you can mix pumpkin, lettuce, organic pears and pine nuts for a bit. Pumpkin cubes are low in calories and rich in healthy nutrients, such as antioxidant β - carotene. Foods high in antioxidants help reduce inflammation.
correlation: see mypoals / P> try to put this sweet and fragrant dry fruit on the salad to obtain a variety of health benefits. Cranberry may help prevent and treat oral disease, urinary tract infection and cardiovascular disease. Add dried cranberries to the mixed salad vegetables, plus feta cheese and walnuts to get a healthy and rich salad. Seasoning with two parts vinegar, one part honey and one part Dijon mustard. related: please refer to the full recipe and nutrition details in myplate related: please refer to the complete recipe and nutrition details in myplate add ingredients rich in vitamin B3, zinc and magnesium to salad. " Farrow is a wheat like grain that tastes like barley, "said Chad brown, executive chef at David Manhattan. This healthy ingredient is rich in fiber and protein, and low in fat and calories. " Magnesium is a natural muscle relaxant, so it's good to eat it if you're constantly stressed. He suggested mixing half a cup of cooked Farrow with steamed lentils, cooked quinoa, red wine juice, cherry tomatoes, chopped cucumbers and sliced radish to make a perfect salad. correlation: see mypeals / P> healthy doses of iron, phosphorus, magnesium and zinc, sprinkle a few tablespoons of hemp seeds on the salad. " Michelle Dwyer, a certified nutrition consultant in California, said: "these nutritious seeds can provide protein and essential fatty acids, and bring delicious nutty taste and crispness to your salad." She recommends a spring goddess salad, which includes two cups of pea sprouts, five to six steamed asparagus, half an avocado and one to two tablespoons of hemp seeds. related: please refer to the complete recipe and nutrition details in myplate. Dry mango or fresh mango add some dry mango or fresh mango to make the salad sweet and add color to your meal. This tropical fruit provides a large number of antioxidants, and research shows that it may have anti-inflammatory, antibacterial, antiviral and anti diabetic effects. To enjoy a light salad, you can mix mango with spinach and almond slices, and then put red wine vinegar, balsamic vinegar and olive oil seasoning on top, dried mustard and chopped tarragon. related: please refer to the full recipe and nutrition details in myplate to get a healthy salad rich in vitamin K, C and folate, put Brussels sprouts on your shopping list. This vegetable is rich in fiber, which helps you to feel full for a long time after meals. Add 1 tbsp of dried blueberries, 2 tbsp of dried red berries, 2 tbsp of smoked almonds and 1 / 2 oz of mancigo cheese to a half pound steamed Brussels sprouts salad base. Add honey or champagne balsamic vinegar to it, and enjoy this healthy dish with your family and friends. related: please refer to the complete formula and nutrition details in myplate to get the perfect crispness and a certain amount of protein, add almond slices to your favorite salad. To make a sweet and salty salad, combine sliced almonds, mixed green vegetables, sliced apples, raisins, onion slices and crushed feta cheese with raspberry vinegar. An ounce of almond provides 3.5G of fiber and 6G of protein. Almonds are also rich in antioxidants such as vitamin E, which helps reduce the risk of heart disease and diabetes. They have also been shown to help control waistlines. related: please refer to the complete formula and nutrition details in myplate this salad staple is rich in color, delicious, and can increase flavor and health nutrition. Turnips are low in calories and keep you hydrated - they're about 95% water, according to Christie nasz, a registered nutritionist with a heart kitchen, a food and nutrition advisory group in Portland, Oregon. Radish also has essential nutrients, including potassium, vitamin C and folic acid. Cut 12 ounces of radish into small pieces, add 2 tbsp apple vinegar, orange juice, fresh lime juice, olive oil and 1 tbsp sugar to make the heart of salad. 1 / 4 cup fresh cilantro and 1 / 4 cup chopped red onion. related: please refer to the complete formula and nutrition details in myplate if you're looking for a simple salad with a healthy dose of omega-3 fatty acids, consider adding ground flaxseed to your diet. Flaxseed is one of the richest sources of omega-3, which helps prevent cardiovascular disease, according to Manhattan nutritionist Amy warborne. They have to be ground (not all) to get all the good nutrition. Valpone recommends adding flaxseed to the classic chicken BlackBerry salad. Just mix 4 oz of boiled chicken breast with 1 / 2 cup of fresh blackberry, 2 cups of mixed vegetables, 1 teaspoon of linseed oil, 1 teaspoon of lemon juice, 1 teaspoon of ground linseed, 1 / 4 teaspoon of fresh lemon peel, 1 / 4 teaspoon of sea salt and ground black pepper. for more information: please refer to the complete formula and nutrition details in myplate if you are looking at the scale, celery provides a fat free, low calorie option. In fact, just half a cup of chopped celery will add only eight calories to your daily diet. It's also a healthy alternative to chewing other calories, such as Croton. For creamy salads, combine chopped celery, dried sweet cherries, frozen peas, chopped fresh parsley, chopped pecans, mayonnaise, plain low-fat yogurt and fresh lemon juice. Season with a pinch of salt and pepper. please refer to the complete recipe and nutrition details in myplate to add a lot of protein to your salad, try lentils. Beans (including lentils) can improve long-term blood sugar control, in part because they contain high-quality fiber and protein, according to a 2009 paper in the journal Diabetes, which reviewed 41 studies. Chad brown, executive chef at Davo Manhattan, recommends adding 1 / 2 cup of lentils to a white or red wine. Pour the seasoning and lentils over a bunch of arugula and sprinkle 1 oz. of feta cheese on top. related: please refer to the complete formula and nutrition details in myplate to eat green leafy vegetables again, try adding fresh cabbage to your salad. According to Rene ficek, a registered dietitian and nutritionist at Seattle Sutton's healthy diet, the vegetable has powerful antioxidants as well as vitamins A, C, B6 and K, potassium and calcium, and also provides low calorie packages that help digest healthy fiber. Ficheck suggests mixing Napa cabbage, onion and almond slices with apple vinegar seasoning to make a healthy salad dressing. related: please refer to the complete formula and nutrition details in myplate related: please refer to the complete recipe and nutrition details in myplate correlation: 16 food nutritionists will not touch 
4. Farrow
5. Hemp seeds
7. Brussels sprouts
8. Almond
9. Radish
10. Flaxseed
11. Celery
12. Lentils
13. Cabbage
14. Kale seems to have its moments of popularity, with kale salad appearing on the menu from coast to coast. This makes sense: kale is a low calorie ingredient, rich in vitamins C, a, K and folate, as well as carotenoids and flavonoids, two antioxidants that have been shown to help protect your body from cancer. Cabbage is a cruciferous vegetable, which belongs to the same family as cabbage and cauliflower. It is also the source of iron, phosphorus and potassium. Eating raw is a good supplement to a salad for lunch or dinner. A delicious salad with cabbage, avocado, radish, coconut oil, yellow or orange peppers and crushed feta cheese.
What do you think? Are you a fan or an enemy of salad? Do you like lunch and dinner? What's your favorite ingredient in the salad? Are there sweet, flavored or spicy fruits, vegetables or spices added to our list? Share your suggestions by leaving comments below.
