Sunday, October 6, 2002		Health bites

Salad days
Sukhdeep Kaur

THE days when a salad consisted of a few tired lettuce leaves and a slice of tomato are, thankfully, over. A wonderful array of leaves and other ingredients are now available all year round, just waiting to be turned into an endless variety of mouth-watering salads.

What makes a good salad?

A salad can contain the usual leaves and vegetables, but it may also include meat, pulses, grains or potatoes. Served cold or warm, it is usually tossed with a dressing to marry the flavours. A salad does not entail the vitamin loss associated with cooking. There is ample justification for salads’ reputation of being ‘good for you’. Recent evidence from the World Health Organisation suggests that eating at least five servings of fruit and vegetables daily can help ward off major diseases such as cancer and heart ailment. One dessert bowl of green salad leaves counts as one serving.

All salad vegetables are basically good for you but their vitamin and mineral content may vary. As a rule, dark green or more vibrantly coloured vegetables are richer sources of the important antioxidant vitamins that protect against illness. Dark green leafy vegetables also tend to be better sources of folic acid (useful for pregnant women because it helps to prevent birth defects such as spina bifida) and calcium and magnesium, both essential for strong, healthy bones.

Ideal combinations

Though one can toss up a salad out of whatever fruits or vegetables that are available in the season, there are certain combinations of salad ingredients which complement each other and ensure optimum intake and absorption of vitamins and minerals. Here are some ideal salad combinations:

Watercress and apple: The peppery watercress contrasts well with the blander, sweet apple. Flavonoids in the apples complement the antioxidants in watercress.

Green pepper and raisins: Plump raisins go well with crisp peppers, which provide Vitamin C to help absorb the iron in the raisins.

Oranges and lettuce: Oranges boost Vitamin C and their tangy taste works well with the buttery softness of the round lettuce.

Mango and cucumber: Mangoes provide Vitamin C and betacarotene. Make a salsa with red onions, lime juice and chillies.

Ten of the healthiest salad vegetables are listed below:

Cos (romaine) lettuce: A dark green lettuce with much more betacarotene (an antioxidant) and Vitamin C, than paler types such as ice-burg.

Tomatoes: The Spanish cherry variety provides the highest amount of heart healthy flavonoids. Tomatoes are also a great source of Lycopene, a phyto-chemical that lower the risk of prostrate cancer.

Red peppers: They have two and a half times more Vitamin C, than oranges and are one of the best known sources of betacarotene, which helps immune function.

Radishes: They belong to the same cruciferous family as cabbage and cauliflower and offer the same anticancer benefits. They also supply reasonable amounts of folic acid and Vitamin C.

Watercress: Gram for gram, it supplies as much iron as roast beef, and is a great vegetarian source of calcium, essential for strong bones. 50 gm watercress supplies 10 per cent of the recommended daily allowance for women.

Lollo rosso: The deep fed outer leaves of this lettuce have up to 900 times more flavonoids than some other types. Flavonoids reduce heart disease risk and may lower blood pressure.

Spinach: One of the best sources of betacarotene (an antioxidant) and other carotenoids including Lutein, important for healthy eyes.

Spring onions: Spring onions supply folic acid, potassium, Vitamin C and betacarotene. All members of the onion family also provide important sulphur compounds believed to have anticoagulant and antibacterial qualities.

Broccoli: Rich in folic acid and Vitamin C, it also provides iron and calcium. Its anti-cancer substances may be particularly effective at inhibiting bowel cancer.

Alfalfa sprouts: Tasty and packed with protein and vitamins, they are also easy to grow in jars.

Turning a salad into a more balanced meal is easy with the following additions:

Nuts and seeds: Supply essential fatty acids (vital for hormone function and healthy skin), protein, magnesium and B vitamins. A chunk of crusty bread completes a nutritional meal.

Croutons: Made without oil or butter, they can add valuable carbohydrates as well as a satisfying crunch. Take some slices of one-or-two day old bread, rub both sides with a peeled garlic clove and cut into cubes lay cubes in a baking tray and bake in an oven for 20-30 minutes until crisp. When cool, use or store in an airtight container for up to a week.

Beans or pulses: They supply carbohydrates, protein and vitamins as well as soluble fibre to regulate blood sugar and blood cholesterol eg: kidney beans.

Rice, pasta or potatoes: Supply carbohydrates and vitamins and turn a salad into a more filling and satisfying meal.

Fish, egg or cheese: An excellent source of protein for nutritional balance, oily fish such as sardines, mackerel or salmon are especially good as they provide omega-3 fatty acids which help to maintain a healthy heart and circulation.

Olive oil dressing: It contains monounsaturated fats, linked with lower cholesterol levels and reduced risk of breast cancer. Pour some on the side of your plate and dip the salad into it.