Salads are a great way to get your daily dose of fruits, vegetables, and fiber. They can also be a healthy and satisfying meal option. Here are some healthy salad ideas for health conscious people:

Green salads: Green Salads are a classic choice for a healthy salad. They are packed with nutrients and can be customized to your liking. Try adding a variety of leafy greens, such as spinach, kale, arugula, and romaine lettuce. You can also add other vegetables, such as tomatoes, cucumbers, carrots, and peppers. For protein, add grilled chicken, fish, or tofu. And for a healthy fat, add avocado or nuts.

Green salad

Fruit salads: are another great option for a healthy salad. They are a good source of vitamins, minerals, and fiber. Try adding a variety of fruits, such as berries, melons, and citrus fruits. You can also add nuts or seeds for healthy fat.

Chopped salads are a fun and easy way to get your daily dose of vegetables. They are also a good way to use up leftover vegetables. Simply chop up a variety of vegetables, such as tomatoes, cucumbers, carrots, and peppers.

You can also add protein, such as grilled chicken or fish. And for a healthy fat, add avocado or nuts.

Salads with protein are a great way to make your salad more filling and satisfying. Try adding grilled chicken, fish, tofu, or beans to your salad. You can also add eggs or cheese.

Salads with dressing can add flavor and interest to your salad. However, it is important to choose a healthy dressing. Try making your own dressing at home or using a low-fat or fat-free dressing.

General Guidelines 

  • Use a variety of vegetables. The more colorful your salad, the more nutrients it will contain.
  • Add a source of protein. Protein helps to keep you feeling full and satisfied.
  • Use a healthy dressing. Avoid dressings that are high in fat, sugar, or calories.
  • Make your own dressing at home. This is a great way to control the ingredients and make sure your dressing is healthy.
  • Use a light hand with the toppings. Toppings such as croutons, cheese, and bacon can add calories and fat to your salad.


Mulberries: Super Fruit

In the month of spring that is March, the mulberry trees are laden with both reddish black and white fruits. These berries are filled with nutrients rich fluids. The fruits have short life and tend to fall to the ground as soon as you shake the branches. The season span is very small about 25 days.

There are many trees in the forest near our home where I go daily and enjoy the berries packed with nutrients picking directly from the branches.

The mulberry trees are related to the family of figs and bread fruit trees. The scientific name of the fruit is Morus Alba. In Asia, the trees are grown to provide leaves for Silkworms.

The popularity of the mulberries is increasing due to their sweet flavour, high nutritional composition which provide many health benefits.

Berries are mostly water. These provide only 60 calories in a cup containing 140 gram berries. Fresh mulberries consist of 9.8% carbohydrates which are mostly good sugars like glucose and fructose, but also contain some starch and fiber. Fiber is 75% insoluble in form.

The mulberries are a rich source of vitamin C, iron, vitamin K, Potassium and Vitamin E which is an antioxidant .

Other very important nutrients from the health point of view are Anthocyanin which prevents the oxidation of bad LDL cholesterol. So it is good for heart health. Cyanidin is responsible for the purple colour in the berries.

Mulberries contain Rutin a powerful antioxidant which helps in combating heart ailments, cancer and diabetes. Similarly there is myricetin which also fights cancer.

In all, the mulberries are good for health yummy food provided by the nature.

Plantains and Bananas!!

Banana is the most consumed fruit in the world. It is very easy to eat. Just peel and eat. It is an instant source of energy. Sportsmen love it. It can be eaten in the form of milkshakes or as such. It is any time fruit.

Banana and Plantains look very similar. But in fact they have some subtle differences which make them suitable for different food recipes. Nutritionally there is not much difference between them. Plantains grow in Central Africa, the Caribbean, and other tropical regions, and they’re commonly used in Latin, African, and Caribbean cuisine.

As the bananas and Plantains begin ripening their colours start changing from green to yellow to black. Sweetness also increases in the same way.

Plantains are longer in size than Bananas. A plantain is almost double (12″) as compared to a banana (about 6″). Plantains are used mostly as a vegetable rather than as a fruit. When raw, both bananas and Plantains are bland. Sweetness increases as they begin to mature. When fully ripe, Plantains are more sweeter than Bananas.

Sugar in the Plantains comes from starch. As starches take longer to breakdown into simple sugar they are initially less sweeter than Bananas. But since starches are complex sugars, they yield more simpler sugars.

Because ripe bananas are sweet, they are usually used in dessert recipes or baked goods, including banana bread, muffins, and cupcakes, often with chocolate chips thrown in. Chips are eaten as snacks.

Bananas are richer in many vitamins and minerals but due to their sugar base rather than starch base, user especially people with diabetes cannot overindulge in their consumption.

Brown and Turbinado Sugars

Sugars are carbohydrates. Carbohydrates break down into Glucose and Fructose. Fructose are the sugars which we obtain from the fruits. Glucose is instantly assimilated into our bodies and provides instant energy. Fructose on the other hand take time to break down and get absorbed into bloodstream.

Sugar is obtained mostly from sugarcane, beets and Palm. Each has many minerals during unprocessed stage which provide more nutrients as well as imparts colour to the sugar which is white.

Most of the world consumes processed sugar which don’t contain any molasses from which it is made by removing all the molasses. It is done to make the product look more aesthetic and also for use in foods where the brownish colour is not desirable. It is just like the polished rice versus unpolished rice.

Turbinado Sugar:

Turbinado sugar is minimally processed sugar. It contains more molasses. It has larger crystals and is more dryer in nature. So it’s solubility is lower than normal white sugar. It is mostly used in hot beverages.

Brown Sugar

Brown sugar is obtained by adding a controlled amount of molasses in the white sugar. First of all molasses is stripped off to make the molasses free colourless sugar and then molasses is added in the desired amounts. It has smaller crystals but more moisture as compared to Turbinado sugar. It is used in food preparations where sugar is supposed to dissolve into the food homogeneously and evenly like cakes.
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