The elements of a salad

The elements of a salad

By
Sue Quinn
Contains
0 recipes
Published by
Hardie Grant Books
ISBN
9781784880361

The salads in this book make complete, nutritionally balanced meals. They include the following ingredients.

Starchy foods

These are an essential energy source. They contain nutrients such as fibre, calcium, iron and vitamin B. A salad should be made up of one third starchy foods such as pasta, noodles, bread, potatoes, couscous, quinoa, bulgur wheat, barley, rice, oats, rye, etc. Wherever possible use the wholegrain version.

Fruit & vegetables

A salad should consist of one third fruit and vegetables, canned, fresh, frozen or dried, to provide the necessary vitamins, minerals and fibre. Brightly coloured vegetables are important because they are rich in phytochemicals which help prevent cardiac diseases, cancers, cataracts and premature ageing. Green vegetables such as kale, Swiss chard, spinach, cabbage, watercress, romaine lettuce, broccoli and cauliflower are just as beneficial because they contain plenty of fibre and nutrients.

Dairy products, proteins & fats

The final third of the salad should include at least one of each of the following ingredients, in moderate quantities:

Cheese, yoghurt or dairy produce such as quark; excellent sources of protein and calcium.

Meat, poultry, fish, eggs, tofu, beans or pulses; valuable sources of protein.

Olive oil, avocado, nuts or seeds help lower cholesterol and are good sources of omega 3 essential fatty acids.

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