WRONG!
Yes, the term “salad” sounds like a healthy term, but there is such a thing as an unhealthy salad.
Definition of the term “salad”:
- A food mixture consisting of raw or cooked vegetables, sometimes accompanied by meat, fish, or other ingredients, usually seasoned with oil, vinegar, or other dressing.
Here are three different salads explained:
A typical Cobb salad consists of chopped lettuce, tomato, bacon, chicken, hard-boiled eggs, avocado (sometimes), chives, blue cheese, and red-wine vinaigrette depending on the place you order it from. Some restaurants choose a cream-based dressing, not that the salad needs it. A Cobb salad is heavy enough. Cobb salads are not considered the healthiest salad. In fact, they are generally higher in sodium and fat. Chicken is a lean source of protein and tomatoes are great, but looking at the overall picture there are healthier options out there that are actually healthy. This is not the salad most, if not all dietitians recommend.
A traditional Greek salad consists of nothing fancy really. There are chunks of cucumber, tomatoes, green bell pepper, Kalamata olives, red onion, and feta, but no lettuce. The dressing is quite simple consisting of olive oil, oregano, and sea salt. This salad is generally lower in calories and nutrient dense. If you would like to make this salad extra heart healthy, minimize the feta cheese since it does contain sodium and saturated fat. If you would like to add a source of protein, chickpeas are a great option and are occasionally added.
A classic Caesar salad does not have many ingredients. All it consists of is Romaine lettuce, crispy croutons, and parmesan cheese. Some people like to add grilled chicken to it as a source of protein. The salad dressing is usually creamy involving mayonnaise and more parmesan cheese. This salad also is not the healthiest choice and tends to be higher in sodium.
Bottom line:
We do not have to eat out to eat a salad. We can make them at home, but we do have to mindful with what we add to them. Salads are meant to be healthy by including various vegetables and occasionally lean protein if preferred. I do not recommend drowning your salads with dressings that overpower the salad. We need to embrace the nutrients and flavors given by our creations.
My favorite salad recipe:
- Shredded raw Brussels sprouts as the base
- Chopped Persian cucumbers
- Avocado chunks
- Toasted sunflower seeds from Trader Joe’s or rinsed chickpeas
My favorite salad dressing recipe:
- 1 scoop of Dijon mustard
- 1 ½ tsp of apple cider vinegar
- 2 tbsp of olive oil
- ½ squeezed lemon
- ½ tbsp of agave
Please please please make sure to wash all your produce before preparing them for this delicious bowl. It is extremely important because you are protecting yourself from the possibility of ingesting dangerous bacteria.
Enjoy the recipe!
PS: If you need more nutrient dense meal ideas, please refer to my Instagram @SaratheRDRealist. 😊