KAREN’S HEALTHY SALAD RECIPES

DSCN1140I truly believe the salad is the main dish. I have always enjoyed salads and after reading two books by Dr. Joel Fuhrman, who has written Eat to Live and Eat for Health I know that I am on the right track to a healthy life style.

This is an excerpt from Dr. Fuhrman’s book Eat To Live:  

“Hundreds of population studies show that raw vegetable consumption offers strong protection against cancer.1 The National Cancer Institute recently reported on over 300 different studies that all showed the same basic information: if consumed in large enough quantities, vegetables and fruits protect against all types of cancers, and raw vegetables have the most powerful anticancer properties of all foods. However, less than one in 100 Americans consumes enough calories from raw vegetables to ensure this defense! I encourage my patients to eat two salads each day…and a glass of freshly squeezed vegetable juice whenever possible. To help you remember the importance of raw vegetables, put a big sign on your refrigerator that says, “The Salad is the Main Dish.”

The word salad here means any vegetable eaten raw or uncooked. Fresh fruit, unsulfured dried fruits, canned beans, and a delicious dressing can be added to it. Eating a huge, delicious salad is the secret to successful weight control and a long healthy life.

This health makeover program encourages you to eat raw vegetables in unlimited quantities, but think big. Since they have a negative caloric effect, the more you eat, the more weight you will lose. Raw foods also have a faster transit time through the digestive tract, resulting in more weight loss than their cooked counterparts. The objective is to eat as many raw vegetables as possible, with the goal of one-pound daily. An easy way to accomplish this is to eat a salad at the beginning of your lunch, and then have some raw vegetables with dip before dinner. This could be an entire head of lettuce with one or two tomatoes and some shredded peppers, beets, or carrots. Or, you could have cucumber and shredded cabbage with shredded apples and raisins, or raw broccoli, cherry tomatoes, and snow pea pods with a delicious humus or salsa dip. Though it may seem daunting, it is far from impossible to consume one pound of raw vegetables, especially if it is split between two meals. Believe it or not, an entire pound is less than 100 calories of food.

My long-time advice to eat a large amount of raw vegetables—a.k.a. a salad—before lunch and dinner has been tested by the medical community. Researchers used a crossover design to track the calories consumed by the same people when they ate salads as an additional first course at a meal and when they didn’t. The research showed that consuming salads reduces meal-calorie intake and is an effective strategy for weight control. Raw vegetables are not only for weight control, they also promote superior health in general. The synergistic combination of the raw vegetables and the healthy dressing makes the salad a health food superhero.” Dr. Paul Fuhrman

In this section, I will be share all kinds of yummy salad ideas. I know you will enjoy them.

Cheers, Karen

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