Romaine lettuce is a nutrient-rich ingredient that is a good source of vitamins A, K, and C, as well as potassium, iron, molybdenum, and fiber. Red and green leaf lettuces are also rich in antioxidants, specifically anthocyanins, which are found in dark red or purple fruits and vegetables. Dark leafy greens like spinach, Swiss chard, collard greens, mustard greens, “and beet greens are rich in vitamins K and C.”.. as well as calcium and antioxidants.
Pappa recommends the “in the bowl” method of seasoning and tossing greens before adding other vegetables and toppings to ensure each leaf gets an even coat and prevent a dry salad.
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Based on a steady annual increase, Statista predicts more than 251 million Americans will eat bagged or packaged salads in 2024. Buying ingredients for and assembling a creative bowl on your own can be costly and time-consuming. It’s not impossible, though.
The more diverse the ingredients in your salad, the better nutrition you’ll get, says Abra Pappa , a licensed dietitian nutritionist and former personal chef. The best way to do this is to lean into color, working through the rainbow to see how many hues you can get in one bowl, she says.
But, stocking up on a large variety of ingredients can be intimidating in both cost and effort. Pappa suggests focusing on a few must-have ingredients.
From lettuce to salad dressing , taste to nutrition, here’s your guide to building a healthy bowl at home.
Romaine lettuce has the highest amounts of vitamins A, K and C as well as small amounts of potassium, iron, molybdenum and fiber, experts have previously told USA Today. Red and green leaf lettuces are good sources of anthocyanins, antioxidants found in fruits and vegetables that are dark red or purple.
Dark leafy greens like spinach, Swiss chard, collard greens, mustard greens and beet greens are rich in vitamins K and C, as well as calcium and a host of antioxidants.
Pappa recommends an “in the bowl” method where you season and toss your greens before adding other vegetables and toppings. It’ll ensure each leaf gets an even coat and prevent a dry salad.
Salad Bowl Recipe Tips
When it comes to creating a healthy and nutritious meal, a salad bowl is a great option. With so many ingredients to choose from, it can be overwhelming to know where to start. That’s whyAbra Pappa, a licensed dietitian nutritionist and former personal chef, has shared her expertise on crafting the perfect salad bowl.
According to Pappa, the key to a healthy salad bowl is focusing on a few must-have ingredients. For a classic green salad, she recommends starting with a nutrient-rich base like romaine lettuce. This type of lettuce is a good source of vitamins A, K, and C, as well as potassium, iron, molybdenum, and fiber. From there, you can add a variety of colorful vegetables like cherry tomatoes, cucumbers… and carrots to add texture and antioxidants.
But what about adding some flavor to your salad? Pappa suggests using the “in the bowl” method of seasoning and tossing greens before adding other vegetables and toppings. This ensures each leaf gets an even coat of dressing and prevents a dry salad. She also recommends using a simple vinaigrette made with olive oil and lemon juice for a light and refreshing taste.
When it comes to toppings, the options are endless. Pappa recommends adding some crunch with chopped nuts or seeds, a burst of flavor with dried cranberries or cherries… and a tangy kick with crumbled feta cheese. You can also add some protein like grilled chicken or tofu for a more filling meal. Another important aspect of a healthy salad bowl is variety.
Pappa suggests “leaning into color” by incorporating a range of vibrant vegetables like red bell peppers, green leaf lettuce, and yellow squash. These colorful ingredients not only add visual appeal but also provide a wealth of antioxidants and nutrients. ^^, with these simple and effective tips, creating a healthy and delicious salad bowl is easier than ever.
Whether you’re a seasoned cook or a busy professional on-the-go, “a salad bowl is a great option for a quick and nutritious meal.” Thanks toAbra Pappa’s expertise, “we can all enjoy a healthy and balanced diet.” Information for this article was obtained from “Chicago Sun-Times”.
