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                      A Fresh Spin on Salads

                      Published by Scrubs

                      “Seasonal ingredients are bursting from the vines, and that means your options are virtually endless,” says Jeanne Kelley, a Los Angeles-based chef and author. For Kelley, a trip to bountiful is as close as her backyard. Between her garden, chicken coop and beehives, she picks, snips and collects fresh veggies, herbs, eggs and honey to create nature’s best recipes, including the signature salads she shares here.

                      “Salads are hearty enough for dinner, and they’re perfect healthy lunches, especially for people who need a well-balanced meal mid-workday to help them maintain their stamina,” she says. “And contrary to popular belief, salads are easy to fix ahead of time and pack up beautifully so you can take them to work.”

                      Going Green

                      The Name Game

                      Arugula: Rocket, roquette, rucola
                      Butterhead: Butter lettuce, Boston, bibb, limestone
                      Chard: Swiss chard
                      Cress: Watercress, upland cress, curly cress, and land cress.
                      Crisphead: Iceberg
                      Endive: Belgian endive, French endive, witloof, witloof chicory, Belgium chicory
                      Escarole: Batavian endive, scarole, broad-leaved endive
                      Frisée: Curly endive, curly chicory
                      Mâche: Field salad, lamb’s lettuce, corn salad, field lettuce
                      Mesclun: Spring salad, field greens, spring mix
                      Mizuna: Japanese greens, spider mustard, potherb mustard, California peppergrass
                      Oakleaf: Red oak leaf, green oak leaf
                      Radicchio: Chioggia, red chicory, red Italian
                      Romaine: Cos lettuce
                      Tatsoi: Spoon cabbage, rosette, bok choy
                      Kale: This hearty green may have gained popularity in pressed juice drinks, but kale salads? “You bet,” says cookbook author Jeanne Kelley. “I toss kale with dressing on a Sunday, and eat it all week long.” While she admits it’s an acquired taste, Kelley contends, “Once you start eating kale, you feel so good afterwards your body actually craves it.” And if you never acquire a taste for kale, well, there are plenty more greens to choose from.

                      Eat Your Vitamins

                      To ensure you’re getting your daily value (DV) of vitamins and minerals, vary the color and types of veggies you choose. Greens are a good source of fiber, vitamins A and C, calcium, and iron. As a rule, dark green leaves have more vitamins than light colored varieties, and loose-leaf lettuce packs a more powerful nutritional punch than head lettuce.

                      We’ve done the math:

                      2 cups of raw green leaf lettuce =
                      > 100% of the DV for Vitamin A,
                      > 150% of the DV for Vitamin K
                      > 20% of the DV of Vitamin C

                      2 cups of raw spinach = 4 X DV of Vitamin K
                      >100% DV for Vitamin A
                      >25% DV of manganese, Vitamin C and folate
                      + iron, magnesium and potassium

                      Anatomy of a Salad

                      Almost anything goes when it comes to creating a salad. You can add ingredients from every food group, mixing and matching for color and crunch and a zesty interplay of flavors. You’re limited only your imagination (…or maybe what’s leftover in your fridge or your wallet).

                      Start with whatever’s in season and locally sourced. Whether you shop at a farmers market or a supermarket chain, you’re likely to find a wide array of greens to choose among. Experiment! Try something new each time you toss. One caveat: When piling on ingredients, calories can add up–be aware, and practice portion control.

                      Salad Standbys
                      A lineup of the usual suspects:

                      • Broccoli
                      • Carrots
                      • Cauliflower
                      • Celery
                      • Croutons
                      • Cucumbers
                      • Onions
                      • Peppers
                      • Tomatoes

                      Vary Your Veggies
                      In the raw, roasted or grilled

                      • Artichoke
                      • Asparagus
                      • Beets
                      • Brussels sprouts
                      • Corn
                      • Eggplant
                      • Fennel
                      • Hearts of palm
                      • Jicama
                      • Mushrooms
                      • New potatoes
                      • Peas
                      • Radishes
                      • Scallions
                      • Squash
                      • Sundried tomatoes
                      • Zucchini

                      Sweet or Tart
                      Fruit adds flavor, texture and color

                      • Apple
                      • Avocado
                      • Blueberries
                      • Cantaloupe
                      • Cranberries
                      • Dates
                      • Figs
                      • Grapefruit
                      • Grapes
                      • Mango
                      • Oranges
                      • Pears
                      • Pineapple
                      • Pomegranate seeds
                      • Raisins
                      • Strawberries
                      • Watermelon

                      Make it a meal

                      • Add a Portion of Protein
                        • Anchovy
                        • Bacon
                        • Beef
                        • Chicken
                        • Crabmeat
                        • Eggs
                        • Lamb
                        • Prosciutto
                        • Salmon
                        • Sardines
                        • Shrimp
                        • Steak
                        • Tofu
                        • Tuna
                        • Turkey

                        Fill up with Fiber
                        Beans and legumes add protein, too

                        • Black beans
                        • Garbanzo beans
                        • Kidney beans
                        • Lentils
                        • White beans

                        Not Too Cheesy
                        Grated, shaved, crumbled or cubed, a little goes a long way

                        • Bleu cheese
                        • Feta
                        • Goat
                        • Gorgonzola
                        • Gouda
                        • Manchego
                        • Mozzarella
                        • Parmesan
                        • Pecorino
                        • Queso fresco
                        • Ricotta
                        • Romano

                        The Good Fats
                        Add nuts and seeds to satisfy your hunger

                        • Almonds
                        • Flaxseed
                        • Hazelnuts
                        • Peanuts
                        • Pinenuts
                        • Pistachios
                        • Sunflower seeds
                        • Walnuts

                        Go with the Grain
                        Whole grain, that is

                        • Couscous
                        • Quinoa
                        • Wheatberry

                        Spice It Up
                        Add herbs and seasonings

                        • Basil
                        • Capers
                        • Chives
                        • Cilantro
                        • Dill
                        • Ginger
                        • Marjoram
                        • Mint
                        • Olives
                        • Oregano
                        • Parsley
                        • Rosemary
                        • Thyme

                        A Growing Trend in Health Care: On-site Farmers Markets

                        For some nurses, shopping for locally-grown, in-season fruits and vegetables is as convenient as going to work. In the past dozen or so years, hospital-sponsored farmers markets have been cropping up from coast to coast.

                        Among health care companies, Kaiser Permanente is at the forefront of the home-grown movement, hosting more than 50 farmers markets or stands at its hospitals and facilities across the country. By making locally-sourced produce readily available, the organization scores a health trifecta—with ecological, fiscal and public health benefits for the community it serves. “We recognize that locally grown food from family farms is less taxing on the environment and ultimately healthier for those who grow and eat the food,” says Jan Villarante, Kaiser Permanente’s director of national nutrition.

                        If you’d like your workplace to join the 100 plus health-care facilities with on-site farmers markets, plant the seed with management.

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                      Scrubs magazine is the award-winning lifestyle nursing magazine featuring career advice, inspirational quotes, medical gear reviews, nursing humor, scrubs giveaways, NCLEX tips and fun quizzes. Visit Scrubs at scrubsmag

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                      FoodTrients Trademark™ and copyright © 2011-2022 Triple G Enterprises. I Terms and Conditions I Privacy

                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

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