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!

6 Tips to Stay Hydrated While You Exercise This Summer

6 Tips to Stay Hydrated While You Exercise This Summer

It is finally summer time! Unfortunately, summer comes along with hot and humid conditions that can have a terrible effect on your body if you have not properly hydrated and with the extreme Humid conditions and heat it gets difficult and uncomfortable to exercise. 

It is important to consider the effects that the sun and warmer temperatures can have on your body and your performance, and to be sure to get appropriate hydration.

Female drinking a fresh water from bottle.

Here are six helpful tips to keep you hydrated and healthy as you exercise outdoors this summer.

  1. Carry water with you during your workout. Not only should you drink water in the few hours leading up to your workout, but you need to be drinking water during the workout as well. It is recommended to drink a cup of fluid every 15 minutes during your exercise session.
  2. Replace the fluid that you have lost. A good rule of thumb is to drink two cups of fluid for every pound that you lost due to water loss during the activity. If you have weight-loss goals, don’t be fooled into thinking that the weight you lost during the workout is a good thing. It is just water weight.
  3. Avoid exercising outdoors during the hottest hours of the day (generally between 10 a.m. and 5 p.m.). This will make for a more comfortable training session and decrease your likelihood of becoming dehydrated.
  4. Recognize if you are dehydrated. There are many symptoms that determine if you are becoming dehydrated, including feeling thirsty, tired, or dizzy; and having a headache; to name a few. If you start to experience these side effects, you must rehydrate yourself before the situation becomes a medical emergency. Do not try to continue exercise if you feel you are becoming dehydrated!
  5. Be aware of hyponatremia! This occurs when you are consuming more fluid than you need during an activity, resulting in a low level of sodium in the bloodstream. Consuming a sports beverage rather than water during endurance activities can be beneficial to you if you experience this.
  6. Your water requirement may go up if you sweat a lot during the work out session. If you indulge in outdoor sports, you need to drink more water to stay hydrated. Ensure that the water that you drink is safe for consumption. Carry a bottle of water with you to ensure that you don’t fall sick or get water-borne diseases.
Female drinking a fresh water from bottle.

Oatmeal Smoothie Recipe

Hi All,

If you’re someone who is looking to make breakfast smoothies for weight loss a part of your 2019 goals or add extra servings of fruits and veggies to your diet or need a balanced smoothie for post-workout recovery, or just want a yummy, filling way to nourish your body, this banana oatmeal smoothie recipe is one you’ll want to sip over and over again.

If you’re amateur to the smoothie game, it’s also a delicious, great place to start. With its sweet banana base, warm oats and cinnamon, and the decadent taste of peanut butter, this smoothie tastes like an oatmeal cookie.

About This Oatmeal Smoothie Recipe

The ingredients you will need to make this quick and healthy breakfast smoothie are:

  • Oatmeal. A seriously underrated smoothie ingredient! Oatmeal is rich in fiber, and it makes smoothies satisfyingly thick and ultra-filling. This Oatmeal Smoothie will keep you full all morning, and the oatmeal is a big part of that. I most often use rolled oats, but quick oats work too.
  • Frozen Banana. The next time you have spotty bananas on your counter, peel and cut them into pieces, then freeze them in a zip lock bag. They make any smoothie thick, naturally sweet, and creamy. If you don’t have any frozen bananas, you can use fresh banana. Your smoothie will be liquidier, so pop in a few ice cubes at the end to thicken it up.
  • Peanut Butter. The healthy fat and protein in peanut butter are a big part of what makes this Oatmeal Smoothie so filling. It’s just the touch of richness the smoothie recipe needs to taste satisfying and not like something you’re stuck eating.

Any kind of creamy peanut butter will work here, so feel free to use your favorite. You can use crunchy peanut butter also, though I prefer the smoothness of creamy.

  • Honey. I love the flavor of Honey and oatmeal together. A half tablespoon was plenty for me, but feel free to adjust to your taste.
  • Almond Milk. Unsweetened plain or unsweetened vanilla almond milk is my favorite for smoothies.

That said, feel free to use any milk you like. The Oatmeal Smoothie is quite thick as the recipe is written, so if you prefer a thinner texture or your blender is struggling, splash in a little extra.

  • Cinnamon + Pure Vanilla Extract. Solidifies the oatmeal cookie flavor factor.

Optional Oatmeal Smoothie Recipe Additions

The beauty of smoothies is their flexibility. Stock up on a few essentials, and you’ll have super healthy breakfast smoothies on demand!

  • Strawberry Oatmeal Smoothie. Replace half of the banana with frozen strawberries. If you’d like it to be a peanut butter oatmeal smoothie no bananas, you can replace the bananas with strawberries entirely.
  • Extra Protein Oatmeal Smoothie. Add a scoop of your favorite vanilla or chocolate protein powder.
  • Green Oatmeal Smoothie. Ready to embrace the green? Add a handful or two of spinach. It will change the color, but the taste is imperceptible. If you are looking to slide a green oatmeal smoothie past picky eaters and hiding the green is important, consider adding oatmeal to a darker, berry-colored smoothie like this Blueberry Avocado Banana Smoothie or add a few handfuls of blueberries or raspberries to this recipe.

Oatmeal Smoothie Recipe

Prep time:  5 MINS, Total time:  5 MINS

Creamy Oatmeal Smoothie with peanut butter and banana. With fiber, protein, and healthy fats, this vegan breakfast smoothie is filling and delicious!

Ingredients

  • 1/4 cup old-fashioned oats or quick oats
  • 1 banana — chopped into chunks and frozen
  • 1/2 cup unsweetened almond milk (or any other milk)
  • 1 tablespoon creamy peanut butter
  • 1/2 tablespoon pure Honey — plus additional to taste
  • 1/2 teaspoon pure vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon sea salt — don’t skip this, as it makes the oatmeal pop!
  • Ice — optional, add at the end if you want a thicker smoothie

Instructions

Place the oats in the bottom of a blender and pulse a few times until finely ground. Add the banana, milk, peanut butter, Honey, vanilla, cinnamon, and salt.

 Blend until smooth and creamy, stopping to scrape down the blender as needed. Taste and add additional sweetener if you’d like a sweeter smoothie. Enjoy immediately.

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

Introduction to Health Dimensions

This is a blog for the average person who wants to know about all the dimensions of HEALTH.

From boot camp to long walks , Masala Bhangra to Zumba, proper hydration body necessities , food journaling and calorie counting, this blog will explore the methods (and madness) of the everyday person trying to get in – and stay in shape and most importantly attaining the epitome of being healthy.

This is not just about reaching a weight goal by a certain deadline – although we can talk about that. This is not just about training for a big-time event like a marathon, but changing just basic few things in your regular lifestyle – to be healthy and fit forever.

This blog is about the daily steps on the road to health and fitness for all of us, whether it began years ago in youth sports – or just in the last five minutes. It’s about going to the gym or going outside, and getting a good workout. It’s about improving water consumption according to the needs of our body, It’s about finding ways to shop, cook and dine in a way that supports a healthier lifestyle.

This blog is not about spending the whole day at Gym and not even enjoy a box of macaroons once in a while. This blog will be coming from a place of years of dedication to health and fitness in totality , it’s my knowledge of what I eat , how do I hydrate myself , and how do I mix up my exercise patterns to attain the maximum level of fitness and energy possible at the age of 50+.

Saying that, this blog isn’t only for 50+ people, it’s about starting to care for yourself as early as you can to reap the maximum benefits. As I always say, it’s never too late to take care of yourself, don’t get down and stay down. Keep fighting.

After years of research about beneficial diets, water consumption habits, best exercises and workout techniques, I wanted to share my love for fitness and good health with a bigger audience.

So, if you’ve ever sought a bike ride to clear your head…

Or thrilled in the delight of finishing your first 5 Km Run

If you’ve ever gone to the gym instead of Krispy Kreme…

Or gone to the gym after your trip to Krispy Kreme…

If you’ve ever been so sore after working your triceps that it hurt to shampoo the next day…

Counted the glasses for water consumption for proper hydration

Or replaced your regular dinner with a bowl of soup or salad.

Then I invite you to come back here and check out the blog, post your comments and suggestions and share your struggles and triumphs. Or, just read about my journey and health beliefs.

Sudesh

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