Colors & Zest! I do need both now. I have replaced my regular lunch with salad with whatever vegetables are available in the market, some protein like nuts or tofu or beans and no carb. atleast for a few weeks now till I get myself back to shape. I have tried before to starve myself to lose weight, but that only works for a while, for all the temptations around & the hungry stomach do not make a very good combination. I love salad, its refreshing, gives me energy, its filling and easy to make… and everyone know how good they are for you.
Here are some facts about the vegetables I have used… information is taken from EveryNutrient.com:
“Beetroots are an excellent source of folic acid and a very good source of manganese, potassium, and fiber. Both the greens and roots are a good source of phosphorus, magnesium, iron, and vitamin B 6.
Throughout history, beetroots have been used for medicinal purposes. They have been used especially for liver disorders because they have stimulating effects on the liver’s detoxification processes. Studies have shown that beets contain anticancer properties. Betacyanin is the pigment that gives beets their rich purple-crimson color. The pigment is also a powerful cancer-fighting agent. Research found that the fibers in beets have a favorable effect on both the bowel function and cholesterol levels. Beets’ protective role against colon cancer is probably due to the combination of its betacyanin and fiber content.”
“Of all the commonly consumed vegetables, carrots provide the highest amount of provitamin A carotenes. Carrots also offer an excellent source of fiber, vitamin K, and biotin. They are a good source of vitamins B6 and C, potassium, and thiamine.
Carrots contain a large amount of antioxidant compounds which help to protect against cardiovascular disease and cancer. The high intake of carotene has been linked with a 20 percent decrease in postmenopausal breast cancer and up to a 50 percent decrease in the cancers of the cervix, bladder, colon, prostate, larynx, and esophagus. Extensive studies have shown that a diet that includes at least one carrot per day could cut the rate of lung cancer in half.
Carrots are also effective in promoting good vision, especially night vision. Beta-carotene provides protection against macular degeneration and the development of senile cataracts – which is the leading cause of blindness in the elderly.”
“Celery provides an excellent source of vitamin C and fiber. It is a very good source of folic acid, potassium, and vitamins B1 and B6. Celery also offers a good source of vitamin B2 and calcium. Even though celery contains more sodium than most other vegetables, the sodium is offset by it’s high levels of potassium. Studies have shown that the amount of sodium is not significant even for the most salt-sensitive individuals.
Celery contains phytochemical compounds known as coumarins. Studies have shown that they are effective in cancer prevention and capable of enhancing the activity of certain white blood cells. Coumarin compounds also lower blood pressure, tone the vascular system, and are possibly effective when used in cases of migraines. Due to the high levels of potassium and sodium, when celery-based juices are consumed after a workout they serve as great electrolyte replacement drinks. Studies have also shown that celery may help to lower cholesterol and prevent cancer by improving detoxification. Celery extract that contains 85% 3nB, has been shown to be effective in the treatment of “rheumatism”. That is the general term used for arthritic and muscular aches and pains.”
“Radishes and their greens provide an excellent source of vitamin C. Radish leaves contain almost six times the vitamin C content of their root and are also a good source of calcium. Red Globes also offer a very good source of the trace mineral molybdenum and are a good source of potassium and folic acid. Daikons also provide a very good source of potassium and copper.
Radishes, like other member of the cruciferous family (cabbage, kale, broccoli, Brussels sprouts), contain cancer-protective properties. Throughout history radishes have been effective when used as a medicinal food for liver disorders. They contain a variety of sulfur-based chemicals that increase the flow of bile. Therefore, they help to maintain a healthy gallbladder and liver, and improve digestion. Fresh radish roots contain a larger amount of vitamin C than cooked radish roots. Radish greens, contain far more vitamin C, calcium, and protein than the roots.”
So this is what I had been doing – Having different kinds salads for lunch & then regular dinner together with the family. My rules do tend to break over the weeekends, but thats ok. A couple of stubborn pounds should not be too hard to lose… well hopefully:-) Sharing some colors with you….
I have given approx. ( the way I did it ) amounts of the veggies. Please feel free to add or reduce to your taste. There are no rules when you are making a salad for yourself!
- 2 Carrots (shredded)
- 1 Beet (Boiled & shredded)
- 6- 7 Small Red Radish (Shredded)
- 3 Stalks of Celery – Roots, Leaves & Stalks (Shredded)
- Nuts – Like Sunflower Seeds (Optional) [I did not have any at hand, BUT this does add to the crunch of the salad]
Use any vegetable you would want to add – some examples: Shredded Cabbage, Red Cabbage, More Greens…
For The Dressing:
- 1 Tablespoon of Fresh Ginger Juice ( this really adds the zing & the freshness)
- 1 Tablespoon Extra Virgin Olive Oil (EVOO)
- 1 Teaspoon Sesame Seeds Lightly Crushed (can do it with a rolling pin)
- 2 -3 Cloves Garlic - mashed
- Freshly Squeezed Juice of 1/2 a Lemon
- A Pinch of Sugar or A few drops of Honey
- Black Pepper
Boil the Beet Root till tender, and shred it or cut into thin strips.
Shred ( or very finely cut, whatever way u prefer) all the other vegetables. Set them aside in a bowl.
To make the Dressing:
Add the mashed garlic to the olive oil, give it a big whisk & let it sit for a couple of hours (overnight if possible).
When ready discard the garlic from the oil, or alternately if u can eat raw garlic, feel free to chop it fine & let it stay there. Add all the other ingredients of the Dressing & whisk them all together till well combined.
Add it to the veggies & toss just like u would after adding a dressing:-).
Add nuts or whatever you want for garnish…
Its Done! It is this simple… Here is a bowl full of colors to our health.
Everyone binges during the holidays, consciously or unconsciously since its the only time of the year when one probably don’t even get a break to say “no”. I am a part of that group too. Well I am seriously doing what I can do now! to shed all those grease from my system. Sending this to In the Bag: Detox Special hosted by Julia of A slice of Cherry Pie & Eating with the Seasons: January hosted by Maninas.