Vegetable Salad is one of the healthiest foods you ever. In fact, a simple salad bowl can be filled with nutrition, heart-healthy fats and plenty of vitamins and minerals. Roasted vegetables are rich in vitamin C and other antioxidants, which help to protect against disease. This Cold Roasted Vegetable Salad makes an excellent choice for anyone looking to boost their immune system and decrease inflammation throughout the body. A healthy salad doesn’t have to be heavy on the veggies or bound by a traditional vinaigrette.
Instead, it can feature roasted root vegetables, crunchy nuts and colorful fresh fruit – all while still being low-fat, high- nutritious and easy to make. Here’s how you can enjoy a healthy salad as part of your everyday eating habits.
Get to Know Your Vegetables
Vegetables are one of the most nutrient-dense foods you can eat. From the simple green beans to the complex vegetables like sweet potatoes, avocados, tomatoes and more, there’s a variety to suit every taste. To get the most out of your vegetables, it’s important to pick the right ones. This is where the “vegetable bible” comes into play.
Researchers at the University of Nebraska-Lincoln developed a consumer-friendly vegetable rating system to help you identify the health benefits of each vegetable. The Cornucopia vegetable scorecard, which is color-coding by nutrient, helps you identify which vegetables are the best for your body.
How to make Cold Roasted Vegetable Salad?
Cold roasted vegetables are one of the easiest ways to enjoy a Cold Roasted Vegetable Salad. You just need to toss them with olive oil and salt, drizzle with a little balsamic vinegar and serve. Here’s how to make cold roasted vegetables:
– Wash and dry your vegetables well.
– Place the vegetables in a bowl.
– Add olive oil and a little balsamic vinegar.
– Mix well and serve.
Preheat the oven to 375F. Bake for 35-40 minutes.
Salad: ½ cup pecans, 2 sweet potatoes, peeled and cubed or, 1 small butternut squash, peeled and cubed 16-ounce bag Brussels sprouts halved 2 medium beets, peeled and cubed 2 table spoons olive oil 1 tea spoon salt ½ tea spoon black pepper ½ tea spoon garlic powder 16-ounce bag Winter greens or Spring Salad mix, ½ cup pomegranate seeds
Dressing: ¼ cup apple cider vinegar, ¼ cup pure maple syrup, 1 table spoon Dijon mustard, ⅔ cup extra virgin olive oil, ½ tea spoon salt.
Try Not To Eat Them Too Fast
Think about how you would try to eat a bowl of popcorn: You’d probably pop a few veggies in there first, right? Well, unless you’re a fast-food eater, in which case you might not even notice they’re there. Vegetables have a “bite” – a small amount of roasted flavor – that’s not as strong with beans and other legumes. So, to get the most out of your vegetables, you should try to enjoy them soon after roasting them.
This is where the “not-so-slow” method comes into play. You can either let the veggies roast with you for a few minutes or eat them “as is”. If you’re not in the mood to eat them “as is”, you can always blend them into a smoothie or soups.
Balance Out the Fat and Fruits of Cold Roast Vegetable Salad
Vegetables are rich in health-boosting fiber, vitamins and minerals. But, too much of either could lead to constipation, which can be a sign of a gut virus. As such, you should try to balance out the amounts of fat and fruit in your salad. For a salad with a low-fat option, look for salad greens that are lower in calories and fat – like iceberg or romaine lettuce.
You can also try to avoid super-fiber-heavy vegetables like carrots and sweet potatoes, which could cause bowel issues. For a salad with more fruits, you can try to opt for low-calorie or fat-free options. The key here is to balance out the fats and fruits in your salad so that each has a low amount.
Best way to Enjoy a Healthy Cold Roasted Vegetable Salad
The best way to enjoy a healthy salad is to get to know your vegetables. Once you know how to do that, you can enjoy a healthy salad any time you want – even when you’re not feeling hungry. Vegetables are a great source of fiber, vitamins and minerals. They are also low in calories and fat. To enjoy a healthy and delicious salad, you can either blend your vegetables or use a salad greens such as romaine or iceberg.
If you love sandwiches, try to use a crispy-on-the-outside salad component like a potato or sweet potato. If you’re using a veggie that contains a lot of fiber, like lettuce, you can also try to use a napkin to wrap the lettuce around the potato for a more nutritious salad.