A Healthy Salad

I love to eat a great, big salad for lunch. It’s a great opportunity to score a good chunk of my daily 5-7 servings of fresh fruits and vegetables while keeping me sated throughout the long afternoon.

healthy saladWhile I don’t follow a specific recipe, I choose vegetables with vibrant colors – e.g., diced bell peppers (usually red, yellow, or orange), shredded carrots, shredded purple cabbage, multi-colored kale pieces, and chopped tomatoes. If I’ve got them, I’ll add blueberries to the mix. Bright colors signal the presence of antioxidants and anti-inflammatory phytochemicals like carotenes, polyphenols, flavonoids, and anthocyanidins. These ingredients are also jam-packed with insoluble fiber that helps food move through the digestive track.

I typically use beans as a protein source, though I’ll add whole grains if I have leftovers with no other use. Beyond their gaggle of nutrients, these items provide soluble fiber that supports healthy digestion and feeds the good bacteria in the gut.

If I haven’t had my tablespoon of ground flax seeds in my morning oatmeal, I’ll add it to the salad. Flax seeds are a great source of anti-inflammatory omega-3 fatty acids that aid in the absorption of vitamins A, D, and E, all essential for immune health.

I make my own salad dressing. It takes very little time and avoids ingestion of all the chemicals, sugar, and fat that the commercial brands contain. Again, I don’t really follow a recipe other than to combine olive oil, balsamic vinegar, a generous squirt of brown spicy mustard, and a splash of agave nectar. We lean a little heavily on the balsamic vinegar to provide ample coverage without adding calories.

By including a wide variety of plant foods in my salad, I’ve bolstered my immune system’s ability to respond to viruses and other pathogens that seek to make a home in my body. And, of course, I’ve delighted my taste buds while I’m at it!