EVERYDAY SALAD RECIPE

EVERYDAY SALAD RECIPE

Perfect for serving as a side salad or main dish.  And since it also happens to be vegan and gluten-free, this simple salad is also perfect for serving to everyone.

Do you have a favorite go-to everyday salad recipe that you love? This here is my absolute favorite – and since I generally stay away from carbohydrates for dinner – this simple yet so versatile salad makes its appearance almost every night on my dinner plate.

It’s the real-life, no-frills, easy-breezy, nice-and-healthy, fresh-and-flavorful, always-a-winner green salad recipe.  It’s made with simple, healthy ingredients that are easy to always keep on hand.  And it somehow magically goes with just about everything.

So if you’re looking for a quick and easy new salad recipe for your rotation, I can vouch that it’s a keeper!

EVERYDAY SIDE SALAD INGREDIENTS:

Like I said, part of the reason this salad is on such regular rotation on my dinner plate is because the ingredients are genuinely easy to keep stocked in your kitchen.  When you go grocery shopping for the week, just be sure to pick up a new bag of greens, and Cucumber, red onion and lemon.  Then the rest of the ingredients can be easily stored in your fridge for weeks or months at a time.  Here’s what you’ll need:

  • Fresh greens: I tend to usually go with a spring mix or bag of Lettuce and Spinach for this salad, but any greens you have on hand will do.
  • English cucumber: I prefer these because they are less bitter and have minimal seeds, but any kind of cucumber will do.
  • Red onion: I love lots and lots of red onion in my salads, but feel free to use less or leave these out entirely if you prefer
  • Nuts: Peanuts (roasted and salted) are our go-to lately with this salad, which I love because they are perfectly crunchy, flavorful and inexpensive.  But when we feel like a splurge, toasted walnuts and Almonds are always great too.
  • Every day Lemon Dijon Salad Dressing Recipe

EVERYDAY HEALTHY SALAD DRESSING RECIPE:

If you don’t happen to have fresh lemon juice on hand, you can turn it into a vinaigrette by subbing in your favorite kind of vinegar.  Also, you might note that this recipe yields a pretty small amount of dressing.  I tend to prefer more lightly-dressed salads, both for the taste and for a healthier meal.  But feel free to double the recipe if you would like the option of adding more dressing.

  • Olive oil: Extra virgin for the win!
  • Lemon juice: Freshly-squeezed makes all the difference
  • Dijon mustard: Even if you’re not very sure about mustard, trust me — it’s not overpowering here and instead really just rounds the flavors out.
  • Garlic: I prefer to use fresh garlic, but you can also sub in garlic powder in a pinch.
  • Sea salt: Definitely give the dressing a taste and add more if you’d like.
  • Freshly-cracked black pepper: I like plenty in my dressing and also lots cracked on top.  🙂

HOW TO MAKE THIS SALAD RECIPE:

To make this salad, simply:

  • Prepare the salad dressing: To make the salad dressing recipe, just whisk all of the ingredients together in a bowl (or shake them up in a mason jar) until combined.
  • Toss all of your salad ingredients together: Combine them in a large bowl, drizzle evenly with the dressing, then toss lightly until combined.
  • And…serve!  And enjoy!  🙂

** OPTIONAL ADD-INS:

Some other ingredients I like to toss in from time to time include:

  • Cheese: either some freshly-grated Parmesan or soft feta or goat cheese
  • Tomatoes: fresh or sun-dried
  • Fresh veggies: chopped bell peppers, radishes, and/or avocado all work great
  • Jarred veggies or olives: roasted red peppers /or olives are also delicious,
  • Beans: chickpeas or white beans are a great way to up the protein content
  • Proteins: cooked chicken, Fish, shrimp, or tofu are great for adding on top

EVERYDAY SALAD

Our real-life, no-frills, easy-breezy, nice-and-healthy, fresh-and-flavorful, always-a-winner everyday green salad recipe.

TOTAL TIME: 15 MINS PREP TIME: 15 MINS

INGREDIENTS:

SALAD INGREDIENTS:

  • 150 grams spring greens mix (or whatever greens you have on hand)
  • 1 English cucumber, very thinly sliced
  • Half of a medium Red onion, peeled and very thinly sliced
  • 1/2 cup Peanuts or toasted pine nuts (or whatever nuts you have on hand)
  • 1 batch Everyday Salad Dressing
  • EVERYDAY SALAD DRESSING INGREDIENTS:
  • 3 tablespoons olive oil
  • 1 tablespoon freshly-squeezed lemon juice (or vinegar)
  • 1 teaspoon Dijon mustard
  • 1 small clove garlic, pressed or finely-minced (or 1/2 teaspoon garlic powder)
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly-cracked black pepper

DIRECTIONS:

  • To Make the Dressing: Whisk all ingredients together in a bowl (or shake together in a mason jar) until combined.  Use immediately or refrigerate in a sealed container for up to 3 days.
  • To Make the Salad: Combine all ingredients in a large salad bowl and toss until evenly combined.  Serve immediately and enjoy!

OVERNIGHT CHOCOLATE CHIA SEED PUDDING

OVERNIGHT CHOCOLATE CHIA SEED PUDDING

I love chia seeds and use them all the time. Chia seeds are mini powerhouses packing more calcium than milk, more antioxidants than blueberries, and more omega-3 than salmon.

They are very versatile and are a great protein-packed addition to many recipes because of their ability to thicken and gel.

What is Chia Pudding?

Chia seed pudding is a simple and delicious way to easily get the benefits of chia seeds. It takes minutes to make and has enough protein and nutrients to be a quick, on-the-go breakfast option.

This chia pudding could be put in reused baby food jars or small mason jars, Personally, I love this with some chopped soaked nuts, fresh fruit, or even chocolate shavings for breakfast or a delicious low-sugar dessert.

Do consider this recipe my whittled down, super simple version that’s naturally sweetened, vegan and gluten free. Anyone can make it! Plus, it’s so healthy it’s actually suitable for breakfast

This recipe is simple, requiring just 6 basic ingredients that are totally versatile.

This is the beauty of chia pudding. Once you have the chia seed-to-liquid ratio right, the flavor possibilities are endless.

Make this the night before for a decadent breakfast or mid-day snack. Or prep it in the morning for a hands-off, simple dessert to unwind from the day.

You can’t go wrong either way! And it lasts for a couple of days in the fridge – if you can resist sneaking spoonful that long.

OVERNIGHT CHOCOLATE CHIA SEED PUDDING

Simple, 6-ingredient chocolate chia seed pudding that’s naturally sweetened and so thick and creamy. Loaded with nutrients and perfect for breakfast, a snack, or dessert!

PREP TIME3 hours 10 minutes

TOTAL TIME3 hours 10 minutes

Servings:  (1/2-cup servings)

Category: Breakfast, Dessert, Snack

Cuisine: Gluten-Free, Vegan

Does it keep? 4-5 Days

Ingredients

  • 1/4 cup cacao powder or unsweetened cocoa powder
  • 3-5 Tbsp Honey 
  • 1/2 tsp ground cinnamon (optional)
  • 1 pinch sea salt
  • 1/2 tsp vanilla extract
  • 1 1/2 cups Almond milk Original Unsweetened (or light coconut milk for creamier texture!)
  • 1/2 cup chia seeds

Instructions

  1. To a small mixing bowl add cacao powder (sift first to reduce clumps), Honey, ground cinnamon, salt, and vanilla and whisk to combine. Then add a little dairy-free milk at a time and whisk until a paste forms. Then add remaining dairy-free milk and whisk until smooth.
  2. Add chia seeds and whisk once more to combine. Then cover and refrigerate overnight, or at least 3-5 hours (until it’s achieved a pudding-like consistency).
  3. Leftovers keep covered in the fridge for 4-5 days, though best when fresh. Serve chilled with desired toppings, such as fruits, granola, or coconut whipped cream.

Few great Breakfast Foods for Weight Loss and Fitness.

Starting your day with healthy breakfast foods can help you maintain energy, fend off hunger attacks and lose weight.

Need ideas for a healthy breakfast? Mix up your morning meal and try one—or a few—of these 5 healthy breakfast foods that help you lose weight.

A healthy breakfast should be balanced and deliver a mix of protein, complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day.

1. Blueberries

A cup of Blueberries delivers a whopping 8 grams of fiber (that’s more than double what is in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about all that fiber? Eating more fiber as a way to prevent weight gain or even encourage weight loss.

2. Oatmeal

Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, eating a breakfast made with “slow-release” carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.

3. Yogurt

Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank a whey protein drink, they lost about 4 pounds more and about an inch more from their waists over 6 months and felt less hungry than people given a carbohydrate shake instead. Whey protein is found naturally in yogurt and other dairy.

4. Peanut Butter

Nuts were also among the top 5 foods that promote weight loss. That’s probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein—all satisfying nutrients.

Try spreading tablespoon or two of peanut butter onto whole-wheat toast (another “slow-release” carbohydrate) or adding nuts or nut butter to your oatmeal (another “slow-release” carb) for a balanced meal.

5. Eggs

One large egg has 6 grams of protein and 70 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer.

EAT WELL LIVE WELL

7 Healthy and Budget friendly vegetables

Eating healthy on a tight budget can be challenging?

Many nutrient-dense foods are quite expensive, which is why some people opt for cheap junk and carbohydrate heavy foods.

However, there are plenty of affordable foods you can purchase that are healthy and easy to add to your diet.

This article takes a look at 7 cheap, nutritious vegetables and their health benefits.

All these vegetables are very easily found in our kitchens and can be daily incorporated in our diet, for brilliant health benefits.

1. Broccoli

Broccoli is a cheap vegetable with an average price of Rs 120 per Kg, and it provides some of almost every nutrient that you need.

It’s particularly very rich in vitamin C, which acts as an antioxidant and may boost your immune system. Just one cup provides 135% of your daily needs.

Also it’s rich in vitamin K and folate, both of which play a role in blood clotting and preventing certain neural tube birth defects. The nutrients and antioxidants in broccoli may help prevent chronic illnesses such as cancer and heart disease.

2. Onions

Onions are a popular vegetable with many health benefits, and they tend to be super low in price. They are available at most stores and priced Rs 15 per Kg.

They are well known for being rich in certain antioxidants that may protect against heart disease, diabetes and certain types of cancer.

Additionally, onions provide small amounts of several nutrients, including vitamin C, manganese, vitamin B6 and potassium.

A small portion of onions can go a long way, and their versatility and flavor make them a great addition to any dish and vastly used in almost all Indian dishes

3. Spinach

Spinach is quite healthy and almost always reasonably priced. Most stores carry it for about Rs 56 per Kg.

Spinach is rich in vitamin K, which plays an important role in bone health and reducing the risk of heart disease and cancer. Also, spinach provides immune-boosting vitamin A, vitamin C, folate and manganese.

Like other leafy, green vegetables, spinach also contains beneficial plant compounds. They have the ability to reduce inflammation and prevent cell damage, which helps prevent chronic diseases.

4. Sweet Potatoes

Sweet potatoes are extremely healthy and for only Rs 69 per Kg, they provide an impressive amount of vitamins and minerals that have many health benefits.

They are particularly high in beta-carotene, which is converted into vitamin A in the body. Just one sweet potato provides 369% of your daily need for vitamin A, which plays an important role in eye health.

Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber. Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes.

5. Tomatoes

Tomatoes are the most frequently consumed vegetable in the Indian diet. They are very nutritious and very affordable at about Rs 25 per Kg.

What really makes tomatoes shine is their vitamin C content. A one-cup serving contains an impressive 37% of your daily needs. They also provide some B vitamins, vitamins A, E and K and many trace minerals.

Studies have shown that eating tomatoes may help reduce “bad” LDL cholesterol and blood pressure levels, two primary risk factors for heart disease. What’s more, they may protect against certain types of cancer.

6. Carrots

Carrots are a cheap and nutrient-dense vegetable to include in your diet and they can be purchased for an average of only Rs 45 per Kg.

Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content. Just one cup of carrots provides 428% of your daily needs for vitamin A, which promotes good eyesight and immune health.

Due to their high antioxidant content, eating carrots regularly may help reduce the risk of certain types of cancer, including prostate and stomach cancer.

7. Cabbage

At an average of Rs 20 per Kg, green cabbage is a perfect budget-friendly vegetable.

High amounts of vitamin C and K are found in green cabbage, in addition to some B vitamins and trace minerals.

Cabbage and other cruciferous vegetables are unique because of their glucosinolate content. Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer.

Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease.

Being healthy and eating healthy is a conscious choice and a way of living. As truly stated “ You become what you Eat “ and saying so , healthy food is not always expensive , a lot of times its actually cheaper than Junk food .

Consciously change what you eat and see your life change – I did

Regards

Sudesh

Is Skipping Breakfast Really That Bad for Weight Loss?

There has been a very strong belief that those who eat breakfast are less likely to be overweight and it’s also been suggested that people who eat breakfast tend to eat less later in the day.

It’s resulted in the idea that eating breakfast will help prevent weight gain and is important for those trying to lose weight. However, a recent study has found the opposite might be true.

Here’s what you need to know about whether breakfast helps or harms weight loss.

EATING BREAKFAST DOESN’T MEAN YOU’LL LOSE WEIGHT …

Recent research’s examined the connection and found no association between eating breakfast and weight maintenance for women; men who ate breakfast were slightly better able to keep their weight down.

… BUT IT COULD HAVE OTHER BENEFITS

Some research has found eating breakfast may be important for helping to decrease risk of Type 2 diabetes. Eating breakfast may also help enhance performance for tasks requiring attention, memory and executive function, according to another study.

It’s also worth noting a few studies have found those who consume the highest percentage of their daily calories at breakfast had lower BMIs than those who filled up at lunch or dinner.

SKIPPING BREAKFAST DOESN’T MEAN YOU’LL LOSE WEIGHT … EITHER

Yes there have been lot of discussions going on about Intermittent Fasting, which general includes fasting for 16 hours and most people skip breakfast to achieve the same. But it depends on what works for your body and it’s not advisable to follow a Diet fad just because someone said so.

CONCLUSION

Breakfast is just another time we take in calories. In order to prevent weight gain we have to watch our overall calorie intake and match it to our calorie needs. What’s more, the decision to eat (or skip) breakfast is an individual one: If you’re hungry first thing in the morning, eat; if your stomach doesn’t start rumbling until a few hours after you wake up, skipping breakfast is OK.

If you eat breakfast, make smart choices. Skip sugary processed foods and pick protein-rich options that fill you up and provide important nutrients. Greek yogurt topped with nuts and berries or a breakfast sandwich made with eggs and vegetables — both meals offer a combination of protein, mono- and polyunsaturated fats and fiber.

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