why is salad good for you

7/30/2019 Why is Salad Good for You

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Latinsal ta, is first recorded in a recipe book composed before 1399. Salt is of course animportant ingredient of other foods and condiments besides salad dressings, as is evidenced by

some other culinary word histories. The wordssauce andsalsa, borrowed into English from

French and Spanish, respectively, both come ultimately from the Latin word salsus, meaning

"salted." Another derivative of this word was the Late Latin adjectivesals cius, "prepared by

salting," which eventually gave us the wordsausage.

Salads are a category ofdishes whose prototype is raw vegetables served with a sauce ordressing including oil and an acid as a light savory dish, with a a minimum of three ingredients.

Salads also include a variety of related dishes, including ones with cold cooked vegetables,

including grains and pasta; ones which add cold meat or seafood; sweet dishes made of cut-up

fruit; and even warm dishes. Though the prototypical salad is light, a dinner salad can constitutea complete meal.

Green salads include leaflettuce and leafy vegetables with a sauce or dressing. Most salads are

served cold, although some, such as south Germanpotato salad, are served warm.

Salads are generally served with a dressing, as well as variousgarnishes such as nuts orcroutons,and sometimes with the addition of meat, fish,pasta, cheese, eggs, orwhole grains.

Salads may be served at any point during a meal, such as:

Appetizersalads, light salads to stimulate the appetite as the first course of the meal.

Side salads, to accompany the main course as a side dish.

Main course salads, usually containing a portion ofprotein, such as chicken breastor

slices ofbeef.

Palate-cleansing salads, to settle the stomach after the main course.

Dessert salads, sweet versions usually containing fruit,gelatinorwhipped cream.

Contents

Etymology
http://en.wikipedia.org/wiki/Dish_(food)http://en.wikipedia.org/wiki/Vegetablehttp://en.wikipedia.org/wiki/Saucehttp://en.wikipedia.org/wiki/Salad#Dressingshttp://en.wikipedia.org/wiki/Lettucehttp://en.wikipedia.org/wiki/Potato_saladhttp://en.wikipedia.org/wiki/Garnish_(food)http://en.wikipedia.org/wiki/Garnish_(food)http://en.wikipedia.org/wiki/Nut_(fruit)http://en.wikipedia.org/wiki/Croutonhttp://en.wikipedia.org/wiki/Croutonhttp://en.wikipedia.org/wiki/Fishhttp://en.wikipedia.org/wiki/Fishhttp://en.wikipedia.org/wiki/Pastahttp://en.wikipedia.org/wiki/Cheesehttp://en.wikipedia.org/wiki/Egg_(food)http://en.wikipedia.org/wiki/Whole_grainhttp://en.wikipedia.org/wiki/Mealhttp://en.wikipedia.org/wiki/Mealhttp://en.wikipedia.org/wiki/Appetizerhttp://en.wikipedia.org/wiki/Appetitehttp://en.wikipedia.org/wiki/Side_dishhttp://en.wikipedia.org/wiki/Side_dishhttp://en.wikipedia.org/wiki/Main_coursehttp://en.wikipedia.org/wiki/Protein_(nutrient)http://en.wikipedia.org/wiki/Protein_(nutrient)http://en.wikipedia.org/wiki/Chicken_(food)http://en.wikipedia.org/wiki/Chicken_(food)http://en.wikipedia.org/wiki/Beefhttp://en.wikipedia.org/wiki/Beefhttp://en.wikipedia.org/wiki/Desserthttp://en.wikipedia.org/wiki/Fruithttp://en.wikipedia.org/wiki/Gelatinhttp://en.wikipedia.org/wiki/Gelatinhttp://en.wikipedia.org/wiki/Gelatinhttp://en.wikipedia.org/wiki/Whipped_creamhttp://en.wikipedia.org/wiki/Vegetablehttp://en.wikipedia.org/wiki/Saucehttp://en.wikipedia.org/wiki/Salad#Dressingshttp://en.wikipedia.org/wiki/Lettucehttp://en.wikipedia.org/wiki/Potato_saladhttp://en.wikipedia.org/wiki/Garnish_(food)http://en.wikipedia.org/wiki/Nut_(fruit)http://en.wikipedia.org/wiki/Croutonhttp://en.wikipedia.org/wiki/Fishhttp://en.wikipedia.org/wiki/Pastahttp://en.wikipedia.org/wiki/Cheesehttp://en.wikipedia.org/wiki/Egg_(food)http://en.wikipedia.org/wiki/Whole_grainhttp://en.wikipedia.org/wiki/Mealhttp://en.wikipedia.org/wiki/Appetizerhttp://en.wikipedia.org/wiki/Appetitehttp://en.wikipedia.org/wiki/Side_dishhttp://en.wikipedia.org/wiki/Main_coursehttp://en.wikipedia.org/wiki/Protein_(nutrient)http://en.wikipedia.org/wiki/Chicken_(food)http://en.wikipedia.org/wiki/Beefhttp://en.wikipedia.org/wiki/Desserthttp://en.wikipedia.org/wiki/Fruithttp://en.wikipedia.org/wiki/Gelatinhttp://en.wikipedia.org/wiki/Whipped_creamhttp://en.wikipedia.org/wiki/Dish_(food)


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A Crab Louie with peppers on the side.

The word "salad" comes from theFrenchsalade of the same meaning, from the Latinsalata

(salty), fromsal(salt). In English, the word first appears as "salad" or "sallet" in the 14th

century.

Salt is associated with salad because vegetables were seasoned withbrine or salty oil-and-

vinegar dressings during Roman times.[1]

The terminology "salad days", meaning a "time of youthful inexperience" (on notion of "green"),

is first recorded by Shakespeare in 1606, while the use ofsalad barfirst appeared in AmericanEnglish in 1976.[1]

The term "salad" is commonly mistaken as the term for preparedlettuce.

History

Food historians say the Romans and ancient Greeks ate mixed greens and dressing.[2][3] In his

1699 book,Acetaria: A Discourse on Sallets, John Evelyn attempted with little success toencourage his fellow Britons to eat fresh salad greens.[4] Royalty dabbled in salads:Mary, Queen

of Scots, ate boiled celery root over salad covered with creamy mustard dressing, truffles,

chervil, and slices ofhard-boiled eggs.

The United States popularized salads in the late 19th century and other regions of the world

adopted them throughout the second half of the 20th century. From Europe and the Americas to

China, Japan, and Australia, premade salads are sold in supermarkets, atrestaurants (restaurants

will often have a "Salad Bar" laid out with salad-making ingredients, which the customers willuse to put together their salad) and atfast food chains. In the US market, fast food chains such as

McDonald's andKFC, that typically sellhamburgers, fries, and fried chicken, now also sell

packaged salads to appeal to the health-conscious customers.

Types of salads
http://en.wikipedia.org/wiki/Crab_Louiehttp://en.wikipedia.org/wiki/Bell_pepperhttp://en.wikipedia.org/wiki/French_languagehttp://en.wikipedia.org/wiki/French_languagehttp://en.wikipedia.org/wiki/Latinhttp://en.wikipedia.org/wiki/Brinehttp://en.wikipedia.org/wiki/Brinehttp://en.wikipedia.org/wiki/Ancient_Romehttp://en.wikipedia.org/wiki/Salad#cite_note-etymonline-0http://en.wikipedia.org/wiki/Salad_dayshttp://en.wikipedia.org/wiki/Salad_barhttp://en.wikipedia.org/wiki/Salad#cite_note-etymonline-0http://en.wikipedia.org/wiki/Lettucehttp://en.wikipedia.org/wiki/Lettucehttp://en.wikipedia.org/wiki/Salad#cite_note-1http://en.wikipedia.org/wiki/Salad#cite_note-2http://en.wikipedia.org/wiki/John_Evelynhttp://en.wikipedia.org/wiki/Salad#cite_note-3http://en.wikipedia.org/wiki/Salad#cite_note-3http://en.wikipedia.org/wiki/Mary,_Queen_of_Scotshttp://en.wikipedia.org/wiki/Mary,_Queen_of_Scotshttp://en.wikipedia.org/wiki/Mary,_Queen_of_Scotshttp://en.wikipedia.org/wiki/Celery_roothttp://en.wikipedia.org/wiki/Truffle_(fungi)http://en.wikipedia.org/wiki/Chervilhttp://en.wikipedia.org/wiki/Chervilhttp://en.wikipedia.org/wiki/Hard-boiled_egghttp://en.wikipedia.org/wiki/United_Stateshttp://en.wikipedia.org/wiki/Europehttp://en.wikipedia.org/wiki/Americashttp://en.wikipedia.org/wiki/Chinahttp://en.wikipedia.org/wiki/Japanhttp://en.wikipedia.org/wiki/Australiahttp://en.wikipedia.org/wiki/Australiahttp://en.wikipedia.org/wiki/Supermarkethttp://en.wikipedia.org/wiki/Restaurantshttp://en.wikipedia.org/wiki/Restaurantshttp://en.wikipedia.org/wiki/Salad_barhttp://en.wikipedia.org/wiki/Fast_foodhttp://en.wikipedia.org/wiki/Fast_foodhttp://en.wikipedia.org/wiki/McDonald'shttp://en.wikipedia.org/wiki/KFChttp://en.wikipedia.org/wiki/KFChttp://en.wikipedia.org/wiki/Hamburgershttp://en.wikipedia.org/wiki/Hamburgershttp://en.wikipedia.org/wiki/French_frieshttp://en.wikipedia.org/wiki/Fried_chickenhttp://en.wikipedia.org/wiki/File:Crab_Louie_Salad.jpghttp://en.wikipedia.org/wiki/File:Crab_Louie_Salad.jpghttp://en.wikipedia.org/wiki/Crab_Louiehttp://en.wikipedia.org/wiki/Bell_pepperhttp://en.wikipedia.org/wiki/French_languagehttp://en.wikipedia.org/wiki/Latinhttp://en.wikipedia.org/wiki/Brinehttp://en.wikipedia.org/wiki/Ancient_Romehttp://en.wikipedia.org/wiki/Salad#cite_note-etymonline-0http://en.wikipedia.org/wiki/Salad_dayshttp://en.wikipedia.org/wiki/Salad_barhttp://en.wikipedia.org/wiki/Salad#cite_note-etymonline-0http://en.wikipedia.org/wiki/Lettucehttp://en.wikipedia.org/wiki/Salad#cite_note-1http://en.wikipedia.org/wiki/Salad#cite_note-2http://en.wikipedia.org/wiki/John_Evelynhttp://en.wikipedia.org/wiki/Salad#cite_note-3http://en.wikipedia.org/wiki/Mary,_Queen_of_Scotshttp://en.wikipedia.org/wiki/Mary,_Queen_of_Scotshttp://en.wikipedia.org/wiki/Celery_roothttp://en.wikipedia.org/wiki/Truffle_(fungi)http://en.wikipedia.org/wiki/Chervilhttp://en.wikipedia.org/wiki/Hard-boiled_egghttp://en.wikipedia.org/wiki/United_Stateshttp://en.wikipedia.org/wiki/Europehttp://en.wikipedia.org/wiki/Americashttp://en.wikipedia.org/wiki/Chinahttp://en.wikipedia.org/wiki/Japanhttp://en.wikipedia.org/wiki/Australiahttp://en.wikipedia.org/wiki/Supermarkethttp://en.wikipedia.org/wiki/Restaurantshttp://en.wikipedia.org/wiki/Salad_barhttp://en.wikipedia.org/wiki/Fast_foodhttp://en.wikipedia.org/wiki/McDonald'shttp://en.wikipedia.org/wiki/KFChttp://en.wikipedia.org/wiki/Hamburgershttp://en.wikipedia.org/wiki/French_frieshttp://en.wikipedia.org/wiki/Fried_chicken


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Green salad

A Green Salad

The "green salad" or "garden salad" is most often composed ofleafy vegetables such as lettucevarieties, spinach, orrocket (arugula). Due to their low caloric density, green salads are a

common diet food. The salad leaves may be cut or torn into bite-sized fragments and tossed

together (called a tossed salad), or may be placed in a predetermined arrangement (a composedsalad).

Vegetable salad

Vegetables other than greens may be used in a salad. Common raw vegetables used in a saladinclude cucumbers,peppers,tomatoes, mushrooms, onions, spring onions, red onions,carrots,

celery, and radishes. Other ingredients, such asavocado,olives,hard boiled egg, artichoke

hearts, heart of palm, roasted red bell peppers, green beans, croutons,cheeses, meat(e.g.bacon,

chicken), orseafood (e.g. tuna,shrimp), are sometimes added to salads.

Bound salad

American-style potato salad with egg and mayonnaise

A "bound" salad can be composed (arranged) or tossed (put in a bowl and mixed with a thick

dressing). They are assembled with thick sauces such as mayonnaise. One portion of a truebound salad will hold its shape when placed on a plate with an ice-cream scoop. Examples of

bound salad include tuna salad,pasta salad,chicken salad,egg salad, andpotato salad.

Bound salads are often used assandwich fillings. They are also popular at picnics and barbecues,

because they can be made ahead of time and refrigerated.
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Main course salads

Main course salads (also known as "dinner salads"[5] and commonly known as "entre salads" inNorth America) may contain grilled or fried chicken pieces, seafood such as grilled or fried

shrimp or a fish steak such as tuna, mahi-mahi, orsalmon. Slicedsteak, such as sirloin or skirt,

can be placed upon the salad.Caesar salad, Chef salad, Cobb salad,Greek salad, and Michigansalad are types of dinner salad.

Fruit salads

Fruit salads are made of fruit, and include the fruit cocktail that can be made fresh or from

canned fruit.[5]

Dessert salads

Dessert salads rarely include leafy greens and are often sweet. Common variants are made with

gelatin orwhipped cream; e.g.jello salad,pistachio salad, and ambrosia. Other forms of dessertsalads include snickers salad,glorified rice, and cookie salad popular in parts of the Midwestern

United States.[5]

Examples of salads

What Is A Salad?

Salad is from the Latin meaning salt and true salads are abundant in organic salts. They are alsoabundant in vitamins. They are of prime importance and should not be neglected. Such salads as

potato salad, shrimp salad, etc., are not to be classed with green vegetable salads and are not

substitutes therefor. Fruit salads are usually made of cannedfruits, hence are not true salads.Cooked salads do not serve the true function of a salad. A macaroni salad is a travesty on the fair

name of salads.

Dr. Maurice Shefferman very appropriately calls potato salad, tuna fish salad, salmon salad,

chicken salad and like concoctions, "unreal salads." He says they are "concoctions" devised by"old-time tea-room operators" that have been appropriated by the restaurant and drug-store

counters. He says a restaurant owner once told him: "You can make a much better chicken salad

out of pork than you can from veal."

The restaurant and drug store salads commonly consist of a small quantity of tuna or salmon orsome similar substance, with chopped celery, cole slaw, and mayonnaise, a couple of leaves of

wilted lettuce, vinegar, salt, with, often, the addition of various spices. Frenchdressing may be

used instead of mayonnaise.
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The usual vegetable salad served in hotels, restaurants and drug stores consists of two leaves of

wilted lettuce, one or two thin slices of a half-ripe tomato, a spoonful of greasy dressing and a

radish or a pickled olive. Such a salad is not worthy the name and, even if it were good, wouldnot meet the salad needs of a canary. The Hygienic rule for eating salads is to eat a tubful of it.

A few simple rules for salad making will be observed by the Hygienist.

1. Salads should be made of fresh vegetables. If these can be had direct from the garden, this is

better. In purchasing vegetables in the market for salads, choose the freshest and crispestvegetables obtainable. Wilted and shrunken vegetables have lost both palatableness and food

value.

The green, outer leaves of plants--those parts that are exposed to the sunlight in growing--make

the finest salads. Leaf lettuce is superior to head lettuce. Green celery is superior to white.Lettuce, celery, cucumbers, tomatoes, green peppers, etc. make excellent salad vegetables. Raw

turnips make a splendid addition to a salad. Fresh radish leaves also make a tasty and valuable

addition to salads, as do spinach leaves.

2. Vegetables and fruits used in salads should be well cleaned. Products, such as apples, thathave been sprayed with arsenic, should be carefully washed and dried. Delicate green leaves,

after washing, should be permitted to dry slightly before using. Carrots, beets, etc., should not be

scraped, or peeled before using, but should be carefully scrubbed with a brush. Cucumbersshould never be peeled. The peelings of the cucumber should be eaten with the rest of the fruit.

3. Salad vegetables should not be broken, diced, hashed, cut, sliced, etc. This causes vital

losses by oxidation.

While we have long observed that foods lose their palatableness and undergo obvious changesupon being cut, sliced, shredded, etc., as a result of oxidation, only recently has it been shownthat these measures, so popular with those who like their salads shredded and their peaches

sliced, cause a loss and destruction of vitamins.

The results of some of these latest tests will help us to appreciate the value of natural foods intheir natural state.

Analyses forvitamin C showed that approximately 10% of this is lost during the six minutes

required to shred the cabbage and an additional loss of 4% occurs in the 10 minutes required to

mix a dressing for the salad. The additional loss when the cabbage was chopped rather than

shredded was 4%,. The finer the cabbage is shredded or chopped and the longer it stands beforebeing eaten, the greater is the loss of this vitamin.

Dr. Fredrick F. Tisdall of Toronto, Canada reported astonishing losses of vitamin C from foods

as a result of processing. His report was made before the American Institute ofNutrition. He saysthe mere act of grating either raw apples or raw potatoes causes a complete disappearance of

vitamin C. The mere act of chewing these foods causes the destruction of half theirvitamin C.

"Thank God for the tomato and the orange!" he exclaimed. "They don't act in the same way."
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Other investigators reported comparable losses from other foods. For example, when Savoy

cabbage is chopped it loses much of its ascorbic acid. Even the type of chopper makes a

difference. One chopper destroyed thirty per cent of this vitamin in a few minutes, while adifferent type of machine destroyed sixty-five per cent.

Recent reports state that two British scientific workers, Doctors Frank Wokes and J. G. Organ, ofKings Langely, England, have discovered that vitamin C is destroyed by ascorbic oxidase--

ascorbic acid oxidase. Ascorbic oxidase is produced in large amounts when fresh fruits andvegetables are cut. The report tells us that "being set free, through cutting, the oxidase attacks

vitamin C contained in these chopped up vegetables and fruits." Then it also reports that "In

tomatoes, for example, the oxidase is present in the skin. If a tomato is sliced into large piecesmuch less oxidase is freed than if the pieces are small."

The "report," as it comes to us through the newspaper, is a bit confused or garbled. We interpret

it to mean that oxidase is present in certain parts of the fruits and vegetables and is released in

the shredding and cutting processes and mixed with the general substance of the food. Coming in

contact with vitamin C the oxidase causes it to unite with oxygen--the familiar process ofoxidation--and, thus, destroys the vitamin C.

The British investigators found that when lettuce is shredded it loses 80 per cent of its vitamin C

in one minute. Using oranges, cabbages and other fruits and vegetables in these experiments theyfound the same thing. They found that ripe tomatoes lost much less vitamin C than did the green

ones on being chopped into small pieces. In all greenleafy vegetablesdestruction of vitamin C

was very marked. It was found that mincing of fruits and vegetables is harmful in that it deprivesthe body of vitamin C.

From these findings it is evident that foods lose more than color and flavor when they are

chopped, grated, ground or mashed in the preparation of salads and juices, or in being cut up forcooking purposes.

These facts are expected to result in a complete re-examination of all of our vitamin-food

standards. Heretofore these standards have been concerned only with the amount of vitamin in

the food. They have taken no account of the actual amount of vitamin that reaches the body. The

destruction of vitamins by processing and cooking, and by chewing, has been more or lessignored, especially in practice.

There is nothing new in the discovery that cutting fruits and vegetables into small pieces and

permitting the air to reach them, results in oxidation. That the foods undergo changes in color,

flavor and odor is apparent to all. These changes are results of chemical changes in the foods andthese changes result largely from oxidation.

In 1928 when, Dr. Shelton's Health School was founded, the rule was instituted that fruits and

vegetables are not to be shredded, diced or cut into small pieces and this rule is rarely variedfrom. Fruits are served whole, even tomatoes are served whole, or in large pieces. We have

avoided oxidation of foods as much as possible. Our refusal to grate salads, slice peaches and to
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follow the fad of extracting juices from vegetables here at the Health School has been fully

justified by the results of these experiments.

Much of the damages of foods that result from cooking are due to oxidation--heat instead ofoxidase being the catalytic agent--and we have at all times served most foods in their natural or

uncooked state. Every real advance in knowledge of foods confirms the wisdom of our "return tonature" in diet.

To compensate for the lack of vitamins in our conventional cooked and over cooked diet we areoffered vitamin concentrates andsynthetic vitamins. These things are of little to no value, are

expensive and fail to compensate for all of the food losses caused by cooking.

How much better and simpler would be the use of raw foods! Better nourishment for less money

and costing less time and effort in preparation may be had from raw foods. If you do not want tocompletely abandon cooked foods, if you still desire a baked potato or steamed spinach, make up

your diet of at least three-fourthsuncooked foods. Have a large raw vegetable salad with each

protein and each starch meal. Do not skimp on the salad. Eat a tub of it.

4. In making fruit salads, the fruits should be used whole or cut into large slices. Nosweetening substances should be added. Apples, peaches, etc., when sliced soon become brown

and undergo a change of taste from oxidation. They also lose vitamins.

5. Vegetables to be used in salad making should not be soaked in water. They should be

carefully picked and thoroughly cleaned, care being taken not to bruise them in these processes.Soaking them in water leeches minerals and vitamins from them and reduces their value as

foods.

6. Make salads simple and do not try to put the whole garden into a salad. The object inmaking a salad is not to try to see how many ingredients can be jumbled together. Salads shouldbe simple and composed of but few ingredients. Three ingredients should be the limit. The

practice of cutting up, shredding and otherwise wrecking a dozen or more articles of food and

mixing them all together in a salad is pernicious. The loss of vitamins from such a salad, byoxidation, makes such a salad incompetent to serve the purposes for which salads are eaten.

Salads may be simply prepared and yet served in ways to tempt the most fastidious tastes. They

require a minimum of activity in the kitchen.

7. Salads should be made pleasing to the eye, but at no time should nutritive value andwholesomeness be sacrificied to artistic appearance. Salads should be daintily prepared, beautiful

and appetizing when seen, and fresh and crisp to eat. But the value of the foods making up thesalad should not be sacrificed to eye-appeal as is so often done. Important as is eye-appeal, it isnot as important as wholesomeness and nutritive value. If the eater is truly hungry he will

scarcely notice the occasional lack of eye-appeal.

If garnishing is required a small amount of cress, parsley or cabbage may be used for this

purpose. The addition of a radish or two or of a few sprigs of mint to a salad is not objectionablefrom the Hygienic standpoint. Adding pickled olives is objectionable.
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8. Do not violate the rules offood combining within the salad or with the salad and the restof the meal. A tomato salad with a starch meal violates the rule not to take acids with starches.

Lemon juice on a salad taken with a protein meal violates the injunction against taking acids andproteins together.

The addition of cheese ornuts to salads is permissible only if these foods are to form the proteinpart of the meal. Ifeggs are to be added to a salad this should be done only when eggs are to be

used as the protein at a protein meal.

Most published salad recipes, even those carried in the health journals and in books on nutrition,

are unhygienic concoctions. Here is a sample taken from the pages of a magazine devoted to

diet:

VEGETABLE SALAD

3 medium sized carrots.

1 cup tiny--cooked peas.1 cup shredded cabbage.

1 cup grated hard boiled eggs.2 teaspoonfuls vegetable salt.

1 cup lemon vegetable jelly.

With what kind of a meal can such a concoction be beaten? Why the salt? Why the cooked peas?

Why spoil the cabbage by shredding it? Why the hard boiled egg? The true Hygienist will steerclear of such unwholesome concoctions. This salad is a whole series of badcombinationswithin

itself and will not combine with either a protein or a starch meal.

9. Do not use salt, vinegar, lemon juice or dressing of any kind on a salad. Salad dressingsare comparatively very new things in the arts of the cook and are for the most part abominations.No intelligent person acquainted with the first principles of nutrition will ever be guilty of using

them. They almost invariably form incompatible combinations with other parts of the meal.

Salad dressings, made of olive oil, or soy oil, and lemon juice (with sometimes the addition of

egg-yolk; at times, honey is also added), are not wholesome additions to a salad. Both the fat andthe acid inhibit protein digestion, while the acid inhibits starch digestion. The natural flavors of

foods are much more delicious than the taste of the dressing. No one who desires the best of

digestion will violate the laws of correct food combining by using so-called "health-dressings."

Read more: http://chestofbooks.com/health/natural-cure/The-Hygienic-System-

Orthotrophy/What-Is-A-Salad.html#ixzz29ohkalOq

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Welcome to sidesalad.co.uk

Salad is very good for you (to state the obvious!) it can offer a range of nutrients and vitaminsthat are essential for the wellbeing of your body and health. Some of these include vitamin C, E

and beta-carotene. These work as an antioxidant within the body and help to prevent infectionand skin health to name a few. These can be found in many salad ingredients including peppers,

oranges, mangos and tomatoes.

There are many different types of salad that you can make and this does not need to be the

classic (and lets face it boring!) lettuce, tomato and cucumber! Salads can contain potatoes, nuts,

pasta, rice, fruit, seeds and vegetables (book cooked and raw!). On this site you will find just acouple of the many types of salad you can enjoy. Some of these are variations on salads from

around the world such as Caesar salad or Greek salad.

Salad varietiesMost of us don't eat our recommended five servings of vegetables per day. So a lunchtime saladcan be a great option. The problem is that many of us, especially those of us who are trying to be

healthy, can unknowingly be eating a lot more fat or salt than we think we are.

An article from the UK questions whether your lunchtime salad is less healthy than a Big Mac or

a Mars bar and while some salads do contain more fat or calories than burgers, it is important toremember that they also contain a lot more vitamins, minerals, antioxidants and fibre.

Nutritionist Kristen Beck joined TODAYto look at the different salad varieties and to advise on

the healthiest option.

Garden Salad

Mix of lettuces and other vegetables (tomatoes, carrots, onion, cucumber, mushroom, capsicum).

The only issue with a garden salad is what you put on the top. The traditional dressing used for a

garden salad is a fatty French/Italian or vinaigrette salad dressing. Many of the commerciallyavailable salad dressings have a very high fat and sodium content. The most important

consideration is how much is used. A healthier dressing option to use is the juice of a fresh

orange.

Creamy Potato Salad

Potato salad is going to be high in carbs, and traditional potato salads will also be very high in fatdue to the creamy mayonnaise dressing. Many deli-style potato salads can contain up to 55

percent fat. The traditional option of mayonnaise is not a great choice because it has a high

saturated fat content (as it is made from egg yolk and oil). A healthier option is low fat yoghurt-based dressing seasoned with a little bit of oil and herbs.

Caesar Salad

Most of us know that Caesar Salad is not a great option in terms of fat content. The fat content


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does have to do with the traditional Caesar salad dressing, but also the addition of egg, bacon

pieces, croutons (which contain around 30 percent fat even before you have mixed them into the

salad to soak up more dressing). Each of these ingredients has a high fat and salt content, sobeing selective with your additions is important. The addition of chicken to the salad can also

add even more fat if the chicken has been fried. The traditional option is the full fat Caesar

dressing containing eggs, mustard, vinegar, oil and anchovies. A healthier option is to choose alow fat Caesar dressing which is sure to be still high in sugars and salt, but still an improvement

as it has less calories and saturated fat. It is advised that you skip the bacon and croutons, but

then this doesn't really a resemble much of a Caesar salad at all by this point.

Rice Salad

Depending on the base, rice salad can be a nutritious, low fat option or a caloric nightmare. Rice

salads are also deceiving because you do not "see" the oil because the rice soaks it up. The

traditional option is an oil based dressing - rice salads that have an oil-based dressing are goingto be very high in fat (some rice salads can contain up to 50-60 percent fat) because the rice

literally soaks up the oil. A healthier option for rice salads with a lemon juice-based dressing (or

a mix of lemon juice with a small amount of sesame oil)

Greek Salad

The good thing with Greek salad, you "coat" the salad with the oil, as it settles to the bottom of

the bowl so really (just as long as you don't guzzle the dressing from the bottom of the

container), the salad isn't that bad, it's the feta you have to be careful about, full fat feta is bad foryou, whereas low fat feta is good for you.

Humans have taste preferences for sweet, salty and fatty foods. Fat tastes good because it

increases the palatability of the foods that you eat. The best option for salad consumption is to

prepare your own, that way you are a lot more in control of what is going in it. A good all round

dressing is olive oil, lemon juice, salt and pepper. Otherwise, choose a green coloured salad andask for the dressing to be given to you separately so you can control how much you use.

Types of Salad

As salad is so good for you, it is just as well its so versatile and varied! A salad can consist of

many things and is so much more than wilted lettuce, tomatoes and cucumber! It can contain

vegetables, fruit, nuts, seeds, pasta, potatoes, meats and cheese to name just a few!

Of course there are a range of well known salads such as:-

Garden salad - Ah the humble garden salad! This is also often called a green salad and is

usually presented on some leaf lettuce; it contains items such as mushrooms, tomatoes,

onion, carrots and radishes. There may also be some meat with the salad. These types of salad


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are usually served with a dressing for enhanced flavour and these could be ranch, Caesar, honey

and mustard or mayonnaise to name a few of a very exhaustive list!

Other types of salad may be based on a food product rather than on salad or vegetables.

In a traditional Greek salad lettuce will be omitted from the dish. This will be sliced tomatoesand cucumber with red onion. This will be seasoned with salt, pepper and oregano and finished

with olive oil. Feta cheese, peppers, capers, anchovies or sardines may also be added.

A potato salad is another version of salad without lettuce and is prepared differently around the

world. Some people will cook small salad potatoes and others will cook larger potatoes and chopthem up. Mayonnaise is the usual dressing for potato salad but vinegar dressings are also used.

Other items may be added including bacon or herbs such as dill.

There are different types of lettuce that you can use in a salad as well as different types of salad.

The Chinese Leaf is a slightly bitter tasting leaf which is long and tapered. It is quite a pale green

leaf in colour.

Iceberg is another popular type of lettuce and is fresh and crisp tasting. It is usually prepared

sliced and is good with a tuna fish salad. They have a mild flavour and their name actually comesfrom the method that they used to be transported in the early part of the 19th century - packed in

ice.

Some Salad Recipes

Hopefully by now you are ready to try some delicious salad recipes for yourself! The salad

is a very versatile meal or accompaniment to a meal and these are just some of the recipesthat you can make:-

Mixed leaf Caesar salad

Cos lettuce

Iceberg lettuce

Rocket leaves

Anchovies

Parmesan cheese

For the dressing: Egg, garlic, lime, mustard powder, Worchester sauce, olive oil, salt and pepper.

Warm lentil and walnut salad

Puy lentils

Walnuts

Olive oil

Red onion


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Bay leave

Garlic clove

Fresh thyme

Salt and pepper

For the dressing: cheese (goats cheese is best), garlic, sea salt, mustard, balsamic vinegar, walnutoil, olive oil, rocket leaves, black pepper.

why is salad good for you

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