Hello, my friends
I love salads. I can’t imagine a day without one and going vegan has turned some of my salads into a complete meals. Today was one of those days . The salad I made has nearly all the colours of the rainbow, apart from blue, but next time I might add a few blueberries to complete the picture.
Eating a colourful salad is one of the best ways to ensure you are getting the variety of nutrients, that your body needs and as we all know variety is the spice of life.Here is some information on why eating all he colours are so beneficial for you!(Source Delisious magazine)
Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin.These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.
Orange and Yellow fruits and vegetables
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.
Green vegetables and Fruit
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.
Blue and purple fruits and vegetables
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.
White fruits and vegetables
Contain nutrients such as beta-glucans,and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.
Here is an idea of a combination of fruits and vegetables, that tasted so good and its also incredibly nourishing.
Here is what you need
2 leafes of swiss chard with the stems and all
1/2 lettuce
2 tomatoes
1 small beetroot
1/2 white onion(optional)
1 large baked potato
1/2 cucumber
The most important part of making a salad is always to pick ingredients , that you like and make your own salad dressing. When it comes to dressing I can’t find anything better, than lemon /olive oil and oregano or basil /lime and olive oil . Yesterday I also made some raw tahini, which with added some water turns into this luxuriuos rich sauce.
All you do is simply chop everything and grate the beetroot.Then season to taste with your dressing. Serve and Enjoy!
Thank you very much for your support and love.
Share in the comments below your favourate salad, I would love to hear from you!
Lots of Love,
Ivelina
