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Italian Salad
Cool Summer Salads – Nutritious, Delicious, and Better Than Air Conditioning
With the added attention that vegetables have received over the past two decades, salads have become almost a staple in the average Westerner’s diet. Even fast food restaurants have gotten into the act by featuring tossed and meat salads in their menus, with some establishments having a well-stocked salad bar. Since salads are not cooked and are often made with fresh vegetables gotten from the refrigerator, they are definitely a “cool” dish, and what better time to eat our garden greens than in the hot, sticky summer!
Properly prepared salads, along with a tasty, healthy dressing, provide one with a range of nutrients, an easy-to-prepare snack or meal, and an abundance of life-giving enzymes. Even vegetable-hating kids will often scream for a well-crafted and tasty salad. If you have trouble getting your children to eat vegetables, read on and get busy!
Italian Salad
- 1 head of Romaine lettuce
- 1 bunch watercress
- 1 red pepper, seeded
- 1 cucumber, peeled and quartered lengthwise
- 1 small onion, finely sliced
- 1 cup clover sprouts
- 2 carrots, peeled and grated
- 1 cup of red cabbage, shredded
- 1 celery stalk, finely chopped
- 1 cup of chick peas (garbanzo beans)
- Olive oil/lemon juice dressing with grated Parmesan cheese (optional)
This is a good, basic salad that children love. Be sure to cut everything up very small. Place the Romaine lettuce in your bowl, then the watercress, then the chopped vegetables. Strew the sprouts and garbanzo beans on top. Serves six.
Nutritional Benefits: In addition to the nutritional benefits for the vegetables already listed, watercress is extremely high in beta-carotene, essential fatty acids, vitamin C, and the mineral vanadium, needed for cellular metabolism. Red onions are high in sulfur, which helps purify the blood, and garbanzo beans, like other legumes, are good sources of protein, calcium, and fiber. Chickpeas are also high in folic acid, potassium, magnesium, zinc, and iron. Olive oil is rich in monounsaturated fatty acids, extremely beneficial for the cardiovascular system.
Published in Health & Healing Wisdom
Summer 2001 | Volume 25, Number 2
Copyright © 2001 Price-Pottenger Nutrition Foundation, Inc.®
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