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How to Make Healthy Salads and Why Salads Should Be Part of Reversing Pre Diabetes.

Vegetable Salads: Low-Calorie Feast

Vegetables are nutritional dynamite full of vitamins and minerals and dietary fiber, yet low in calories. Vegetables are at the heart of how to make healthy salads. A salad should contain a variety of vegetables, including root vegetables, green leafy vegetables, and stalks. This makes a good foundation for a complete meal.

The Mediterranean diet recommends eating 5-6 servings of vegetables daily, which translates to having vegetables at each meal. Vegetables contain a variety of nutrients including vitamins, minerals and antioxidants. Eating the recommended amount of vegetables each day can eliminate the risk of developing type 2 diabetes and other diseases.

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"Légumes 01" by Arnaud 25

Vegetables contain a great deal of water. Water is an important part of our diet and plays an important role in our gastrointestinal and kidney functions. We mostly don't drink enough water, and therefore most of the water comes from the food we eat.

Fruits and vegetables keep our body at a normal water balance. Vegetables also contain fiber which is beneficial for a healthy bowel movement. Digestion of vegetables takes longer and gives us a feeling of satiety.

How to Make Healthy Salads: A Ritual in Our House.

Making salads changes with the seasons. For example, we can’t get kohlrabi in the summer. The kohlrabi season has ended in the spring. In the winter we get a variety of lettuces. In the summer we only get romaine.

There is also a difference between what’s available as organic vegetables as opposed to nonorganic vegetables. We started using organic fruits and vegetables a few years ago. My wife was dealing with an unusual health condition which doctors weren't able to diagnose.  Lynn chose to go for alternative medicine and natural therapies.

The use of seeds, nuts, and beans in salads is extremely important. They contribute protein, fiber, minerals, and omega-3 fatty acids to a meal. We add black, pumpkin, sunflower, and chia seeds to our salads.

We add apple cider vinegar or natural lemon juice, olive or flax-seed oil, dried wakame seaweed bits, and nutritional yeast.

How to Make Healthy Salads: The Importance of Color

We use all the colors for our salads. Vegetables’ vibrant colors tell the story of their “super powers”. Their “phytonutrients”, or plant nutrients, help us fight disease and stay stronger.

Now that we picked our vegetables, we start cutting. I wash the vegetables well and then them dry. I make sure they are fresh. In the meantime, I pick a big bowl. We make salads that will last a few days. I cut everything in small pieces starting with the greens on the bottom of the bowl, when I’m done cutting I mix everything and add the pumpkin and sunflower seeds.


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