The Fresh Food Club
print Print this page

Salad

In season all year

Food Description:

Remember the days when you ordered a salad and received a bowl of cos lettuce with pale tomato wedges, thickly sliced cucumber and,here's the worst bit, sliced orange. That was in the days when no one cared whether they got a side salad or not because they were horrible. These days there are infinite possibilities when it comes to salad but I reckon the best place to start is with a few handfuls of mixed green leaves - also known as mesclun. Dark green leaves are the richest in nutrients and flavour and provided you balance any bitterness with a good dressing, the taste delicious.

General Information:

Category: Vegetable
To Buy: It's best to buy loose mixed salad greens from your local greengrocer - that way you can ensure you choose fresh green sprightly leaves.
To Store: Once a salad is dressed, it will become limp if left in the fridge so use only what you need. Undressed salad will keep in the fridge tightly covered with cling wrap for a day or two.
Tips and Tricks: Think colour texture and taste and be adventurous with nuts and seeds, fruit, raw and lightly cooked vegetables. For a complete meal add some protein.

Nutrition (1 Cup):

Energy (kJ): 45
Fibre, g:
Fat (g): 0.1
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Carbohydrates, g: 1.0
Protein (g): 0.6
Saturated Fat, g : 0.0
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available

Cooking:

Cooking Tips: A simple dressing of olive oil and white wine vinegar is a quick and easy option for any salad - or try any of the dressing ideas from the recipe database.

Benefits the Following Health Conditions:*

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.