Create Your Own Salad Bar

I love salads. They can be as simple or as complex as you want them. Typically I like simple, easy to prepare salads, with olive oil and red wine vinegar, along with an assortment of chopped, diced, and shredded vegetables.

Creating a salad bar to go along with a meal is an easy task that you can do, one that will help you and your family receive more nutrients with a meal. One person can have the job of doing this, while another has the job of making the full meal or entree.

Salad dressings can make or break a salad when it comes to nutritional value, so choose wisely. Healthier options include extra virgin olive oil, any type of vinegar, and even avocado. The beautifying monounsaturated fats in the olive oil and avocado aid in the maintenance of hair and skin, and provide your body with an internal moisturizer that shines from the inside out.

Vinegar is also a great salad dressing because it helps to reduce the incidence of blood sugar spikes after a meal. If you are consuming a relatively high carbohydrate entree or dessert, having a salad with vinegar and olive oil, or even lemon juice and olive oil, will help ensure that your body will respond with slower blood sugar and insulin spikes, which in turn will lead to lower inflammation and unnecessary fat storage.

Skip commercial dressings that contain soybean oil and/or canola oil, as these are typically genetically modified and have a negative effect on metabolism. If you can, only choose olive oil based dressings. I have yet to find one, but if you know of a brand, please don’t hesitate to let me know!

For a simple salad bar, chop up celery, radishes, carrots, olives, raw dairy cheese, broccoli, cauliflower, and of course, lettuce. Organic lettuce is lowest in pesticides, if any. If you can, purchase as local as possible for highest nutritional value.

Starting your meal with a filling salad helps decrease the amount of food you eat at the meal, too, if you are trying to lose weight without starving yourself. Be sure to use your olive oil, though, as it contains satiating fats to help you feel fuller longer. About 1 1/2 cups of salad before or during a meal adds up.

Try this idea today and see if it works for you!

Do you have any recipe ideas for me? I’m eager to be cooking and baking, but I’m somewhat pressed for time to research ideas. Can you help me? Leave me a comment, or Facebook or Tweet me. I appreciate your feedback!

This is The Healthy Advocate.

 

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