Salad Greens: These include all leafy greens you use to make a salad. According to the American Dietetic Association, salad greens are basically “free” foods, meaning you can eat as much as you desire. They have less than 20 calories, plenty of healthy vitamins and fewer than 5 grams of carbs per one-cup serving.
Peppers: Peppers range from mild and sweet to fiery hot and everything in between. All forms of peppers are excellent for weight loss and weight management. Peppers are one of the richest sources of vitamin C, which boosts immune system function and assists in the assimilation of other nutrients. This low calorie food contains only 15 calories per serving (1/2 cup), and 1 gram of fiber.
Sweet Potatoes: Although sweet potatoes are higher is sugar than some other vegetables, they are jam-packed with nutrients. A 4-oz potato contains only 80 calories, has 3 grams of fiber and is one of the best sources of potassium. These tasty potatoes also contain vitamin C and vitamin A.
Tomatoes: One cup of cherry tomatoes contains only 25 calories, but has 2 grams of protein and 2 grams of fiber. The biggest health bonus of tomatoes is that they are rich in lycopene, a carotenoid which is highly beneficial for cancer prevention, according to the Linus Pauling Institute.
Portabella Mushrooms: These large and tasty mushrooms are packed with health promoting compounds. Perfect for marinating and tossing on the grill, portabellas contain copper, riboflavin, niacin, copper, phosphorus, thiamin and pantothenic acid.
Spinach: Popeye was right when he said to eat your spinach. One of the least sugary vegetables, spinach has only 10 calories per one cup serving, and plenty of fiber. Enjoy spinach as part of salad, or lightly steamed. Some people even put a handful in their smoothies or juices.
Cucumbers: Who can resist the slightly sweet taste of a fresh cucumber? They are one of the oldest known cultivated vegetables, native to India. They are now one of the most commonly grown crops in America. Cucumbers are extremely low in calories and high in water. They contain numerous vitamins and minerals and also act as a detoxifier, assisting the body in the elimination of dangerous toxins.
Cabbage: Cabbage is a low calorie, high nutrient blood cleanser that removes free radicals and uric acid, which can lead to arthritic pain, skin diseases and gout. Cabbage is excellent roughage, high in vitamin C, and also contains beneficial iodine. Iodine is necessary for proper brain, endocrine and nervous system functioning.
Spinach Salad With Tomatoes, Cucumber and Feta
1/2 small red onion, sliced (optional)
6 ounces baby spinach
1 pound tomatoes, cut in wedges or diced
1 small cucumber, cut in half lengthwise, then sliced
8 calamata olives, pitted and cut in half lengthwise
1 green or red pepper, thinly sliced
2 teaspoons chopped fresh dill
1 tablespoon chopped fresh mint
2 tablespoons fresh lemon juice
Salt to taste
5 tablespoons extra virgin olive oil
2 ounces feta cheese, cut in small dice or crumbled
1. Place the onion in a bowl, cover with cold water and let sit for five minutes. Drain, rinse and dry on paper towels. (The reason for soaking the onion is to wash away some of the compounds that cause the onion flavor to linger in your mouth.) Combine with the tomatoes, cucumber, olives, pepper, dill and mint in a large bowl.
2. Mix together the lemon juice, salt and olive oil. Toss half of the dressing with the tomato mixture and half with the spinach. Combine everything in one bowl, add the feta, toss together thoroughly and serve.
some info from thealternativedaily.com
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