FREE AROUND THE WORLD IN SALADS: 120 WAYS TO LOVE YOUR LEAVES PDF Katie Caldesi,Giancarlo Caldesi | 208 pages | 05 May 2016 | Kyle Books | 9780857833020 | English | London, United Kingdom Winter Salads (part 2) - Making Carbs Count With the hot summer weather arriving quickly, a cool crisp salad can be the basis for a light and refreshing meal. And, with their multiple health benefits, consuming a serving of leafy greens each day can be one of the best habits to get intosummer or winter. And they are easy to make, especially if you have some tools and utensils on hand that can assist with preparing the diet of a raw food aficionado. A spiralizer can make a trendy salad out of any firm vegetable, and is a must have for any raw foodist. When presented in wooden salad bowl or other nice serving dish, salads look great as well. Your leafy greens and raw veggies are a superb source of Around the World in Salads: 120 Ways to Love Your Leaves fiber, and consuming enough fiber each day has several health advantages:. The following quote is from an article at the Harvard School of Public Health:. Combining them in a salad is both easy and delicious! Loaded with vitamins and minerals, eating a salad a day will also increase the level of powerful antioxidants in your blood. The basis of any salad, leafy greens, offer a huge nutritional benefit. Among the best of the super greens group are: kale, spinach, beet greens, watercress and Romaine lettuce 3. For Around the World in Salads: 120 Ways to Love Your Leaves a little different, try adding fresh dandelion greens and mizuna as well. This includes produce with orange, purple, red and burgundy flesh. Some examples are tomatoes, red and orange peppers, carrots, strawberriesnectarines, peaches, plums, blueberriesblackberries, cranberriesand pomegranates. Carotenoids are a class of compounds synthesized from the yellow, orange and red pigments of plants. This includes vitamin A and all its varied compound forms: beta-carotene, lycopene, lutein and zeaxanthin. The more raw vegetables you can incorporate into your salad, the greater the potential positive effects will be. Experimenting with different kinds of oils in your dressings will help with this, too. These foods also help the body to absorb all of the protective compounds, phytochemicals, and lutein. Low vitamin K levels have been linked with low bone mineral density in women. The carotenoids found in the green leafies like spinach, Romaine and Red Lettuce help the eyes to adjust from bright to dark, and to filter out high intensity light levels, protecting them from the formation of damaging free radicals. Well, it turns out Popeye knew his stuff. Romaine lettuce contains two key nutrients in significant levels that help to protect the heart muscle: folate and fiber. High levels of folate have been shown to Around the World in Salads: 120 Ways to Love Your Leaves in the prevention of stroke and cardiovascular disease 4. The high levels of water found in salad veggies improves hydration in our bodies, which is necessary for youthful skin tone and various basic bodily functions. Choose your favorite herb combos, mix with a healthy oil plus lemon juice or vinegar, and season to taste. Adding fresh herbs goes a long way toward improving your nutrition, as many are densely packed with vitamins and various phytonutrients. Adding sprouts to your salad is like turbo-charging the nutritional value of your Around the World in Salads: 120 Ways to Love Your Leaves. Some of the popular choices for sprouting your own come from a variety of common grains, vegetables and nuts, such as:. In general, leafy greens are highly nutritious because of the large variety of vitamins and minerals they have to offer. Leaves that are exposed to the greatest amount of sunlight contain the highest amounts of these healthful compounds, such as beta carotene. And when plants are young, their form is loose, so all leaves receive equal amounts of light. This is opposed to mature plants, where only the outer leaves of heads of lettuce receive direct sunlight. Make your own dressings instead, with a healthy oil, herbs and lemon or vinegar for a healthful condiment that will work with your salad, not against it. The healthy fats found in olive oil actually assist the breakdown and absorption of nutrients. Good quality Around the World in Salads: 120 Ways to Love Your Leaves sources for serving with your greens include tofu, eggs, tuna, salmon, prawns or shrimpAround the World in Salads: 120 Ways to Love Your Leaves and seeds, lean chicken and turkey, as well as low-fat cheeses, cottage cheese and yogurt. But even if you are craving some meaty steak, recipes like our breaded beef fillets can be served with a large salad to create a balanced and healthy dinner. Kale is one of the super greens that packs a substantial nutritional wallop, but it can have a bitter taste. It will soften, change color, and take on a silky texture, minus the bitterness… well worth the few minutes required! See directions below for the massaging technique. Pour a couple of drops of olive oil into the palm of your hands, and rub together. Take a bunch of kale and gently rub together with both hands, repeating until all the kale has been massaged, 2 — 3 minutes. Taste, and if still bitter tasting, massage for a bit longer. As always, I prefer freshly ground pepper to that of pre-canned and I always use some form of sea salt rather than the processed variety. Check out Lynne's recipe for kale chips for more kale goodness. Recently retired as a costume specialist in the TV and film industry, Lorna now enjoys blogging on contemporary lifestyle themes. I know in places like Nepal they advise you not to eat raw vegetables because the water used maybe contaminated. Anything raw has the potential to carry all kinds of things as it is not cooked to kill germs and parasites. I do tend to load up my salads with lots of chopped raw vegetables with the greens … with all the extra fiber its much more filling and satisfying that way. It was not until I met my husband that I started eating a salad with every meal. Quiet honestly before I married him I would only eat a salad Around the World in Salads: 120 Ways to Love Your Leaves, if that. I believe they serve best as an addition to meals and soups. During the summer we make salads fresh from our garden. Its a wonderful feeling to be able to walk out to the garden and pick what you would like knowing it is healthy and prepared fresh. Adding fresh fruit like strawberries or blueberries can have a nice refreshing twist as well! Nothing beats the taste of growing your own veggies, fruit and herbs for salads and its a true joy to harvest healthy, natural food for your own plate. Something about home grown really does taste better! But great post Lorna, I myself have been working salads into my everyday. Right now I am big on homemade maple dressing too! Me and my boyfriend have always tried to make it a goal to make sure we constantly have salad in the house. I find it a great side with many meals and also a great thing to snack on throughout the day when you are wanting something to eat. Thank you for this article as it reminded me so many other reasons why we should continue this!! I love salads. I literally pile it up with everything and anything that is in my fridge. I am sure that I could be proven wrong but I for what I buy I normally am happy to put a lot of greens into it. One other aspect of salads and veggies is they are generally cheap! A big bag of washed greens is only a few dollars. I agree, a salad a day is an excellent idea in the warmer months. But I love experimenting with different combos and flavors. Raw veggies are just so refreshing and healthy, and being able to make my own salad dressings just adds so much to that. And really, homemade does taste better…. Around the World in Salads: 120 Ways to Love Your Leaves especially enjoyed this one, because it has inspired me to get back in the habit of eating at least one raw salad daily. You mentioned homemade, as opposed to commercially produced, dressings. I remember Dr. Joel Fuhrman mentioning a dressing recipe that consisted of sesame seeds, oranges, cashews, and blood orange vinegar. It sounded amazing, but I never got around to trying it. Maybe now is the time! As a kid I loved drenching my salad in dressing. Still, to this day I love to do the same. My favorite is Spinach with vinegar and olive oil mixed. The idea of putting salad in a mason jar is strange, but such a cute idea for the summer. Do they persist after a light steaming? I can eat a salad every single day. No lie. I cannot stand those creamy or fattening dressings either. Just straight vinegar for me. I just hate it! It seems such a disappointment to the lettuce world…. You forgot to mention the health benefits of taco salads! Romaine lettuce has become a big part of my diet. I eat about 5 lbs of romaine a week. I pour light salad dressing in it, but I try to avoid creamy dressings and ones with too much sugar.