Healthy Salad

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5 Veggies That Make Any Salad Super-Healthy

Five salad veggies have turned out to be antioxidant superstars. Toss a

handful into any bowl and you'll instantly up your defenses against everything

from wrinkles to heart disease and even help make your RealAge younger. Punch up

the antioxidant power even more by seasoning some olive oil and vinegar with a

few of the herbs and spices below. Health food doesn't get any easy-breezier!

 

5 Superstar Veggies

Artichokes

Radishes

Broccoli

Red chicory

Leeks

7 Stellar Seasonings

Sage

Rosemary

Marjoram

Thyme

Tarragon

Cumin

Fresh ginger

Garlic

 

The #1 Vegetable

Of the 27 vegetables scientists studied, the almighty artichoke led the

antioxidant pack. Plus it's rich in both fiber and folate, two good-for-you

nutrients. Look for plump but compact globe-like artichokes with thick, green,

fresh-looking scales.

 

The Runners-Up

Radishes, broccoli, and even luscious leeks are stocked in most supermarkets.

But what's red chicory? An Italian salad favorite with an oddly appealing bitter

taste. Try mixing it with romaine.

The High-Powered Herbs and Spices

Sage, rosemary, and thyme...when Simon and Garfunkel made them famous, nobody

knew they had disease-fighting powers. Cumin, a spice used heavily in Indian

food, is even more impressive, as is ginger. But experiment: All of these

seasonings are simple ways to boost the health -- and flavor -- of any salad

(soups too). Here's a get-you-started recipe.

COOL-BEANS ARTICHOKE SALAD

This elegant mix is both light and filling -- perfect to serve a few friends on

a sultry night.

Serves 4

10 baby artichokes, peeled and quartered

2 cups diagonally cut asparagus

1/3 cup thinly sliced radishes

3 green onions, thinly sliced

1 19-oz. can white beans, rinsed and drained

3 cloves garlic, minced

2 tsp. lemon juice

1 Tbsp. olive oil

1/4 tsp. salt

1/8 tsp. black pepper

8 large romaine leaves

1. Steam the artichokes for 8 minutes. Add the asparagus and steam about 2

minutes more, or until crisp-tender. Drain and run vegetables under cold water.

Let cool.

 

2. Make dressing: Whisk together garlic, lemon juice, olive oil, salt, and

pepper.

 

3. Combine radishes, onions, and beans in salad bowl with half of dressing and

toss well. Gently stir in artichokes and asparagus.

 

4. To serve, place 2 romaine leaves each on four plates. Divide salad equally

among plates and drizzle with remaining dressing.

 

 

Regards,

Pooja Patel

 

 

 

 

 

 

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