Salad - Basic Idea Page


Eat a big salad every day!!!  This one thing will improve you health greatly!!!  If you have a refrigerator, you can make your own.  If you need to eat out, salads are super easy to find.  If you are eating out and the salad comes with bacon or chicken or something you don't want, just ask them nicely if you can substitute something else you'd rather have.  

The salad should be your meal.  Whether you do it at lunch or dinner doesn't matter.  You could even do it for breakfast if you like.  

It needs to be loaded with greens and good veggies.  You may find yourself getting interested in color and composition.  There's an art to a salad!  


Greens - Base

Using a combination of these is great!
  • lettuce - Not iceberg! - there are so many types of healthier lettuces for you to explore!
  • spinach - this is high histamine so be careful if you have stomach issues
  • kale

Greens - More to Consider

  • arugula 
  • cabbage - purple is pretty and healthier! 
  • dandelion greens 
  • endive 
  • parsley or cilantro or other herb

Veggies!!! - Make it colorful!!!

  • asparagus 
  • avocado 
  • bell pepper 
  • broccoli 
  • carrots 
  • cauliflower - white, green or purple
  • celery 
  • corn
  • cucumber 
  • edamame 
  • mushrooms 
  • onions - sweet, red, spring...
  • radishes 
  • squash / zucchini
  • tomatoes 

Beans / Legumes 

Greens, fruits and veggies digest quickly and you could get hungry again rather fast.  If you add some beans, you will feel more satiated and not need to eat again too soon.  Canned is fine, but rinse them before adding to your salad.  If you are ordering a salad at a Mexican restaurant, they can easily give you black beans, just make sure you aren't getting refried ones.


Fruit - a little goes a long way

  • apples 
  • beets 
  • berries 
  • figs 
  • grapes 
  • mango
  • pears
  • pineapple 
  • orange wedges - this is high histamine so be careful if you have stomach issues
  • peaches, plums, nectarines - these are high histamine so be careful if you have stomach issues


Dried Fruit - in moderation

  • dried cranberries 
  • raisins 

Nuts & Seeds

  • Walnuts, pecans... 
  • Sunflower seeds 
  • Pumpkin Seeds 
  • poppy seeds 

Flowers

Yes, flowers are a fabulous garnish on salads!   There are a number of edible flowers to choose from.  They are especially fun to use for special occasions.  They all have unique flavors.  Some are quite spicy.  You can remove the petals and scatter them into the salad, or use the whole flowers to garnish.  Remove pistils and stamens before eating.  
  • carnation
  • chrysanthemum
  • citrus blossoms
  • cornflower
  • dandelion
  • day lily
  • dianthus
  • daisy
  • geranium
  • hollyhock
  • honeysuckle
  • impatiens
  • jasmine
  • lavender
  • lilac
  • marigold
  • nasturtium
  • pansy - a fav of Martha Stewart
  • passionflower
  • clover
  • rose
  • snapdragon
  • sunflower
  • violet

Here's a few posts with more info about edible flowers - The View from Great Island, Spoon University, West Coast Seeds



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