Nutrition
By Nancy Adler
Salad greens are loaded with essential macronutrients, micronutrients and vitamins.
Their leafy goodness is packed with water and fiber. Low in calories and high in volume they fill your plate as they fill you with not many calories. People that enjoy salad everyday are more likely to get the full recommended vital nutrients needed to be the healthiest version of themselves.
The darker the salad greens, the better, as far as nutrients go. Kale and spinach contain over over 10 times more immune boosting vitamins A and C than iceberg lettuce.
Can you eat too many salads? Seems like a no brainer. However the answer is yes! You can overdo raw veggies as they may start to stress out the GI tract. Maybe a small salad daily or even 4-5 times a week . Any time you add salad to your health regime you are making a tremendous commitment to your health.
The belly fat burns! Spinach and kale and all leafy green veggies have great capabilities for burning belly fat. Raw veggies kick up the calories burn as it takes the digestive system longer to break them down and works harder to do it. You need about 5- 7 cups of salad at least 5 days a week to fuel the cells in your body.
For variety add cucumbers, avocado, red cabbage, red and green peppers, scallion, tomato and mushrooms. Try fruit too. Strawberries, blueberries and cranberries add antioxidants and are great additions to salad.
Enjoy this recipe from my cookbook “Nancy’s Recipes for Life” available at my Linwood Office Location and Capellas Oil and Vinegar Store in Ocean City.
Greek Salad
Ingredients
- 2 cups of wine lettuce , torn in bite size pieces
- 1 medium tomato, cut into wedges
- 1/2 cup peeled sliced cucumber
- 1 tsp chopped fresh oregano leaves or 1/4 tsp dried oregano leaves , crushed
- 2 tbsp fat free red wine vinaigrette
- 1/2 cup whole grain Caesar croutons
- 1 tbsp crumbled low sodium Feta cheese
- 3 pitted Kalamata olives , chopped
Directions:
Wash and toss lettuce , tomato, cucumber, oregano, and vinaigrette in a medium bowl until evenly coated. Spoon into a serving bowl. Top with croutons, cheese, and olives . Enjoy!
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020 and 2021 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
