Have at Least One Salad Each Day

In reaching your goal of ten servings of vegetables and fruits per day, it’s important to make sure much of this is raw. Salads, large and small, can easily provide this full amount. Your salad can be a snack, a side dish, or, with some added protein, it can be a meal in itself. Fresh lettuce, spinach, young kale, Swiss chard, and other greens are the foundation of a great salad. Add a variety of raw vegetables such as carrots, chopped red and yellow peppers, purple cabbage, tomatoes, and avocados. Separately, these can be used for meals that don’t contain a salad. In addition, steamed and chilled green beans and asparagus liven up a salad. Chopped walnuts or almonds, gourmet olives, capers, and artichoke hearts make a salad even more interesting and tasty. You can even include fruit in your salad, such as an arugala and pear salad with olive oil and goat cheese. These and many other recipes are found at the end of chapter 22.

To make your salad into a main meal, add some protein. Lightly grilled tuna, wild shrimp, sliced beefsteak, hard-boiled eggs, or crumbled goat cheese are some options. Of course, a great salad requires a delicious dressing. My healthy salad dressing is great, but simple extra virgin olive oil or vinegar is fine too. Always use your own homemade dressing and avoid the additives that come out of a bottle.

广告：个人专属 VPN，独立 IP，无限流量，多机房切换，还可以屏蔽广告和恶意软件，每月最低仅 5 美元

The best way to add fruits to your diet, including berries, is to use them as they are—as a snack, a healthy dessert, or made into recipes such as smoothies. Some of these were discussed in the last chapter under “snacks.” Fruits are also a delicious part of a salad, as mentioned above; another example is an apple walnut salad with greens.