Wednesday, April 6, 2011

Super Natural Salads

We are super greens aficionados.We love 'em all!
They're low fat, nutritious and super healthy.We've usually got a big bowl in the refrigerator.But what to do when you're out and about and get that urge to graze?
Well, we know those salad bars may seem like a super smart nutritious, low fat choice if you're watching your waistline and are looking for a healthy lunch or dinner option.
But...if your veggie menagerie consists of a mouthful of lettuce buried under layers of croutons, cheese and dressings, neither your waist nor your health, are going to benefit a whole heck of a lot.
Perhaps we need to refine our veggie bar skills and become more familiar with the slimming, low fat tricks of the trade?
Anyone can become a super salad contractor if they know the ins and outs of the nutritious trade.
Continue reading and you'll learn the super simple steps of building a low fat, healthy, yet filling veggie plate.
You can do all this without any credit card processing fees because the information is right here for you!
Most people know that iceberg lettuce is one of the most common choices for laying the foundation, but it's not a super smart one. This pale green vegetable is neither overly nutritious, nor is it filling.

If you're going to have a solid foundation for your low fat, nutritious masterpiece you're better off to choose darker kinds of lettuce such as romaine, radicchio, red leaf (mizuma, tango, and lolla rosa, too, for the connoisseurs, lol).
Greens like arugula, spinach, kale, watercress, endive, bok choy, and bean or alfalfa sprouts will also power up your low fat plate, fill you up, and provide excellent nutrients. If you're building your super nutritious menagerie into a full meal deal, you need some low fat protein to satisfy your appetite.

Good protein additions can include:
White chunk tuna (in un-salted water, no dressing), 1/2 cup 13g-Protein 1g-Fat
Chicken breast (skinless), 4 oz. 21g-P 4g-F
Turkey breast (skinless), 4 oz. 20g-P 4g-F
Lean roast beef 4 oz. 21g-P 3g-F
Cottage cheese (low-fat), 1/2 cup 14g-P 2g-F
Yogurt (plain, non-fat), 1/2 cup 6g 0
Edamame (soy), 1/2 cup 9g-P 8g-F
Kidney, 1/2 cup 9.5g-P 6g-F
Red, 1/2 cup 5g-P 4g-F
Beans in particular are filling and fiber-rich.
Per half cup, black beans have 10g fiber, kidney beans have 7.5g and red beans have 4.5g.
Generally, as with greens, the darker the bean, the more nutrient packed it is.
However as the list shows, the garbanzo bean (or chick pea) is an exception to this rule with 10g. of protein.It also has 8.5g. of fiber.
Every nutritious construction job needs splashes of color - including your low fat super salad!
By coloring up your masterpiece with some of these nutritious basics you'll also add some satisfying crunch and healthy vitamins and minerals to your low fat meal:
Cherry or Grape tomatoes.
These are high in vitamins A & C, and are a good source of potassium and lycopene (the prostate protector).
Get your B-complex vitamins as well as potassium, zinc, phosphorus, folic acid, and antioxidants.
Mushrooms also have 3g. of fiber per ounce.
If you're turned off by the distinctive taste of green bell peppers, try the milder colored (red, orange and yellow) bell peppers which are much sweeter.
We like to cut these into strips with carrots, etc. and have them in the evening with a low fat dipping sauce. They contain three times as much vitamin-C as citrus fruits, and are an excellent source of vitamin B6, as well as fiber. They're also high in beta-carotene, which the body converts to vitamin-A.
Beta-carotene acts as an antioxidant and boosts the immune system.
Broccoli. This flowering green gem is packed with vitamin-C, beta-carotene, calcium, potassium, iron, and phosphorus. All good anti-cancer material!

Include these for a big boost of potassium and folic acid, and to add vitamins A & C, calcium, iron and fiber to your diet.
Artichokes.These are an excellent source of fiber and vitamins A & C.
They're dense with folic acid and minerals including potassium, magnesium, chromium, calcium, and iron.
Cucumbers, radishes, cauliflower, celery, carrots, and onions are among other nutritious goodies to add crunch and color to your low fat, nutritious veggie creation.
Add a second story to your super salad construction with some healthy fats.
Combined with protein and carbohydrates, a small amount of healthy fat will turn your dish into a satisfying meal that won't leave you hungry. 
Choose low fat and non fat dressings only.

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