It is important to eat 5 portions of fruit
and vegetables a day.
Salad is any of a wide variety of dishes, including vegetable salads; salads of pasta, legumes, eggs, or grains; mixed salads incorporating meat, poultry, or seafood; and fruit salads. They may include a mixture of cold and hot, often including raw vegetables or fruits. Green salads include leaf lettuce and leafy vegetables with a sauce or dressing.
Other salads are based on pasta, noodles, or gelatin. Most salads are traditionally served cold, although some, such as south German potato salad, are served warm.
Green salads having lettuces are generally served with a dressing with various garnishes such as nuts or croutons. The "green salad"
or "garden salad" is mostly composed of leafy vegetables such as lettuce varieties, spinach,
or rocket . 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. Vegetable salad is one in which vegetables
other than greens may be used in a salad.
Common vegetables used in a salad include cucumbers, peppers, tomatoes, mushrooms, onions, spring onions, red onions, avocado, carrots, celery, and radishes.
Other ingredients, such as olives, hard boiled egg, artichoke hearts, roasted red bell peppers, green beans, croutons, cheeses, meat, bacon, chicken, or seafood , are sometimes added to salads.
A "bound" salad can be assembled with thick sauces such as mayonnaise.
Bound salads are often used as sandwich fillings.
Main course salads commonly known as
"entree salads".
Fruit salads are made of fruit, and include the fruit cocktail that can be made fresh or from canned fruit.
Dessert salads rarely include leafy greens
and are often sweet. Common variants are
made with gelatin or whipped cream.
When Sauces are added to salads they are often called "dressings".
Salad dressing is a condiment used to enhance the flavor and texture of salad, ranging from simple green salads to more elaborate versions of the salad.
The first type is Vinaigrette is a mixture of olive oil and vinegar, often flavored with herbs, spices, and other ingredients.
It is used most commonly as a salad dressing, but also as a cold sauce or marinade. Make a classical vinaigrette dressing by adding 3 parts of oil at room temperature to 1 part of vinegar, using a whisk, until it looks like a creamy sauce. A blender may be used. Salt and pepper are added for taste. Herbs are sometimes added to enhance flavor.
A Creamy dressings, usually mayonnaise based, but which may also contain yogurt, sour cream, buttermilk, milk, or creme fraiche.
A Cooked dressings, which resemble creamy dressings, but are usually thickened by adding egg yolks and gently heating.
Whose who eat these foods on a regular basis have a higher level of vitamin C and E, folic acid and beta carotene in their bloodstream.
Vitamin C acts as a useful antioxidant for humans and helps your body to perform
certain function such as protection of cells
and maintaining healthy cells and aiding the absorption of iron into the body.
It is found in a lot of salad and vegetable
items such sprouts, peppers, broccoli, kiwi
fruit and oranges.
Vitamin E has a number of functions and one
of these is to act as an antioxidant within the body. Vitamin E can be found in the wide range of foods and the richest source of this is in plant oils such as soya or olive oil.
However, it is also very rich in nuts and seeds which are Particularly good in salads!
Beta-carotene is actually changed into vitamin A when it enters the body and thus performs all the same functions such as maintaining the health of your skin, helps to protect you from infections and also assists sight in dim light.
It is found mainly in yellow and green colored vegetables and this is what gives these vegetables their color! For instance spinach, peppers and mango are high in this nutrient.
Have you had your salad today? Eating salad almost every day may be one of the most healthy eating habits you can adopt and one
of the simplest, experts say.
Eating salads is a super-convenient way to
work in a couple of servings of vegetables and/or fruit.
Not only that, but salads are cool, crunchy,
and fun to eat.
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