Words: Amanda Vlietstra Images: Alamy
it’s fateit’s fate
DAYS
A cool, crisp salad is the
perfect summer meal
I
f you’re trying to lose weight,
then you’ll probably be very
familiar with salads – perhaps
even a bit bored with them!
But salads needn’t be dull.
From rocket to radicchio, there
are all sorts of different salad
leaves sold in greengrocers
or supermarkets now, and
they’re really easy to grow,
too, if you’ve got space in
your garden or pots on your
balcony and are so inclined.
The Ancient Greeks, Romans
and Persians all grew lettuce
- the Greeks called it ‘tridax’
and the Persians ‘kahn.’ It
was considered to be sacred
in Egypt, where they used
the seeds to produce oil.
According to the ancient Greek
historian Herodotus (484-425
BC), lettuce was served on the
tables of the Persian kings of
the 6th century BC.
There are so many great
reasons to eat a salad a day
- they can help with weight
loss (eat a simple salad before
your main meal and you’ll fi ll
up more quickly), they’re a
superb source of the natural
fi bre that’s so important for
digestion, they’re rich in
vitamins and antioxidants
that can help prevent disease
and even keep you looking
younger. And let’s face it, if
they’re good enough for kings,
they’re good enough for us!
Salad
SALAD SUPERFOODS
O
f course, you can zest your salad
up with all sorts of healthy and
delicious ingredients. But be warned!
If you’re adding a load of mayonnaise,
deep-fried croutons and cheese, your
‘healthy’ salad probably contains as
many calories as a fast food meal! Try
these instead:
Avocado. Yes, it’s higher in fat than
most fruit or veg, but it’s so good for
you. Slicing a quarter of an avo and
adding it to your greens will boost your
potassium, as well as helping to lower
cholesterol. They’re a good source of
In Mediaeval Europe,
lettuce was thought to
have all sorts of medicinal
properties. It was prescribed
for bilious eructation,
disturbed blood pressure, loss
of appetite, insomnia, as a
tonic for the intestines and
digestive system, and
as a method to stop
sexual urges.
Did you know?
Healthy
eating
fi bre and B vitamins – and will make your
salad more fi lling.
Raw nuts. Walnuts, almonds,
macadamia – whatever you choose,
nuts are abundant in monounsaturated
fats, the omega-3 and omega-6 fatty
acids that aid in reducing bad cholesterol
and boosting good cholesterol. Again,
they’re also fi lling – but don’t opt for dry-
roasted or sweetened varieties!
Sprouts. No, not the Brussels variety!
Adding sprouting vegetables to your
salad will turbo-charge its nutritional
impact. Mung beans have a high fi bre
count and are rich in vitamins A and C.
Pea shoots are also high in vitamins A
and C, and a good source of fi bre – and
taste deliciously of garden peas.
Kale. This dark green leafy veg packs
a nutritional wallop but can have a bitter
taste. You can try ‘massaging’ it to reduce
this – place the leaves into a bowl with
a dash of olive oil and knead for three or
four minutes, as you would dough.
Spinach. Popeye was right all along
- the nutrients found in spinach help to
build strong bones. But did you know
that they also help to improve the
performance of the mitochondria, the
little structures inside our cells that help
to produce energy, as well
as power our muscles?
For more fresh ideas
visit princes.co.uk