TEACH YOUR KIDS to eat right! - A WORD on Salads

Salads- Western or Indian

I eat a salad everyday. There are too many facts and too many myths on raw vegetables or fruits added to a salad. Lets understand one simple fact. What has been created by nature to be eaten fresh by animals and birds and HUMANS cannot harm the body unless done in excess or in no quantity at all. Yes some people are allergic to types of vegetables and fruits in raw or cooked form and in no way SHOULD their experiences be DEFINING for YOU to say that salads are harmful.

So what is a salad from a Nutritionists desk! It is a dish that is prepared by mixing various raw vegetables, sometimes fruit too and it may be mixed with dressings or sauces. They are generally served at room temperature or chilled depending on the recipe of the salad.

I personally love crunchy salads with my meals and I do them without salt, pepper chilly or sugar or dressings. REASON: I want to enjoy natures tastes as they are given to me.

History of salads:

Salads were initially enjoyed by ancient Romans and Greeks. As time progressed, salads became more complicated. Recipes varied according to place and time. Dinner salads, were popular during the Renaissance period. Composed salads assembled with layers of ingredients were enjoyed in the 18th century. 

The basis for the word salad is 'sal' yielded the word salata or'salted things'. This term was chosen because in ancient times, salt was the main ingredient in the dressing. 

Health benefits of salads: 

Salads are one of the most nutrient-rich dishes. The green leafy vegetable present in salad is high in calcium, iron, potassium and B vitamins. Salads, that include tomatoes, carrot and greens, are rich in antioxidants. Anti-oxidants like vitamin A and C really helps clean up the bodies toxic free radicals caused due to all the metabolic stress of life. Additionally Antioxidants boost immunity & improve vision.

The raw vegetables present in salad make it high in fiber and low in calories. Eating enough fiber keeps the digestive tract healthy, eases constipation, lowers cholesterol, in turn lowering the risk of developing heart disease, keeps blood sugar balanced and also aids weight loss. 

Raw vegetable are one of the main sources of food based enzymes which aids digestion. Less of enzyme in the food can cause enzyme deficiency, which results in poor digestion and poor nutrient absorption. This creates a variety of gastrointestinal symptoms, including: Constipation, Bloating, Cramping, Flatulence and belching.

Salads which have raw onion in them are a great source of prebiotics which helps in the growth of healthy gut bacteria. Think of Onions as the ammunition for your GUT bacteria which help the better ones grow and take care of your gut.

The concept of Salads in India:

Salad has always been a part of Indian Cuisine. Raw vegetables have been prescribes as an Ayurvedic medicine for digestion since ancient times. In olden days salad in India was always an extra item for families who could afford to include non-essential foods. The concept of salad in India since the beginning has been cut or sliced raw vegetables like cucumber, tomatoes, raw onion, raw carrot etc. dressings include squeezed lime, salt pepper, raw green chilies, coriander, mustard oil etc. They were known as Kachumber. Salads are taken to provide, contrast, spice, texture in a meal. Salad traditions vary throughout India. And salad combinations have different names in various parts of India, depending on the language and locally grown vegetables. In Southern part of India sometimes shredded coconut, coconut oil or tamarind is added. In certain part of India sprouts like moong sprouts, kala channa sprouts, methi seed sprouts are added. Sometimes fruits like pomegranate, cut apple, cut pineapple and chaat masala is also added to the salad. Yoghurt based salad is also very popular in India. They are commonly known as raita. In the raita generally shredded vegetables like shredded carrot, cucumber, onion etc are added. They are generally served in room temperature.

New concept of salads

Apart from the traditional salads with increased globalization, and increased health awareness western concept of salads are becoming very common in India. Salads have become quite elaborate and sometimes like a complete meal. In contrast to the recipe of salad, which ideally should be a mix of raw vegetables the non-vegetarian items like chicken, lamb, pork, shrimp and eggs are becoming a common part of the salads. Sometimes brown rice or millets like quinoa, amaranth are also added to the of salads.

Salad dressing

Salad dressing is a condiment used to enhance the flavor and texture of salad. Salads have always been dressed with salt, oil and vinegar since hundreds of years. But slowly with time the concept of dressing changed quite a bit.  

Various oils, cream, and mayonnaise have become integral part of most of the salad recipes. In various parts of Asia soy sauce and vinaigrettes, a mixture of oil, vinegar and herbs are used as dressing. In European salad recipes, cream, yogurt, and cheese, are also common bases for dressings. Most markets carry packaged dressings in an array of flavors, and it is also possible to make them at home.

BUT FROM MY DESK, I really like people to stick to a basic dressing of 

2 tablespoon Lemon or Nimbu 

? Teaspoon Jaggery or coconut sugar

2 tablespoon Olive/Mustard/ Seaseme Oil ( Based on your Tatesbuds liking)

2-3 Pinches Rock salt or Low sodium salt for those with health issues.

Dash of pepper and/or Chilli podwer for SPICE index!

Stir all together in a bowl for a low calorie FRESH version of an Indian Dressing to be added to your salad.

Are salads really healthy?

Salads were always considered to be one the most healthy, light and easy to digest foods. But with the change in the dressing pattern and with the addition of creamy dressings, full-fat cheeses and mayonnaise the health benefits of salads are reduced. Ideally a basic salad with low fat dressings like lime juice and cut cucumber, tomato, onion, carrot have 40 Kcal per serving, whereas, a Subway salad with mayonnaise dressing, and chicken can have upto 300 Kcal per serving. So, it is quite evident that salads containing high fat dressings, will not give any health benefits. 

Comparison of Calories in various commonly used dressings:

Type of Dressing Calories for 1 tablespoon

? Lemon juice dressing 11

? Vinaigrette 72

? Salad Dressing 60

? Creamy Dressing 72

? Ranch Dressing 73

? Italian Dressing 43

? French Dressing 73

? Caesar Dressing 78

? Thousand Island Dressing 59

From the above table it is very evident that the basic dressing used in Indian salads has the lowest calorie compared to any other dressings used. This is why it is always better to stick to the Indian Recipes of salads wherein, the dressing are really light weight. The recipes of Indian salads are really easy and they can be quickly made as well. Most importantly the health benefits of salads are not lost while preparation of basic Indian salads.

My TOP TEN VEGETABLES or FRUITS to add to a salad

BEETROOT The red vegetable increases blood circulation, drop BP and helps increase exercise endurance

Tomatoes Has Lycopene which is great on Skin and Immunity. It helps boost breathing function

Cucumbers Light, water based and soothing on the gut. More cucumber makes you eat lesser and helps beat Acidity in the gut

Onions Wash onions and your breath will smell lesser, but its so cool for the bacteria in your Gut and and makes digestion easier

Salad leaves Any type of green leaves is packed with nutrients. Lettuce, salad leaves or even SPINACH are great additions to boost quality of Fullness from a salad

Carrots Carrots have the highest content of Phosphorus which is good for cellular metabolism or giving you great energy levels. Carrots are great for SKIN and hair.

Raddish High in Vitamin C and radishes helps flush toxins out of your body via kidneys. So a perfect vegetable to clean your BODYS filters the kidneys everyday

Cabbage For those with Ulcers and injuries or inflammation, cabbage is like a natural Band-AID that helps heal you faster due to its SULHPUR content.

RAJMA Now not a vegetable but 1 cup of rajma has enough of protein post a workout session. To protein power your salad, use chick peas or rajma or any beans instead of PANEER!.

I believe that Indian salads are more nutritionally balanced as you do not try to add to many dressings.

A word of caution, when you go on a diet, you tend to add more salads. Please make sure you are ensuring that all nutrition via MACROS that is Carbs, proteins and fats are balanced. 

Also when we eat OUTSIDE HOME…. the restaurants and hotels have LAZY staff. THEY ARE NOT CONCERNED about your health or safety. A LOT of salads are not washed well to remove dirt, bacteria and even Pesticides. SO its best to avoid eating salads outside unless you know that they are washed well….There is no sure way ….so eat salads at home.

When I travel and stay at hotels. I always ask for a bowl of water to soak my salad in and add some salt to kill the bacteria…a small step to ensure that your safe…BUT people from the next table look at you very Funnily! 

HAPPY MUNCHING

YOUR FOOD COACH

RYAN FERNANDO