Tuesday, March 12, 2013
Small Meal Splurges
In addition to the greens, I always use grated carrots -- now these are a cheap but high powered source of taste and nutrients. You can never go wrong with carrots and the vitamin A punch they deliver. Pomegranate isn't necessarily a budget item -- but if they are in season, they make a lot of sense on a salad. These delicious seeds are a good source of dietary fiber and folate, and a very good source of vitamin C and K.
Onions and mushrooms are something I try to prepare, serve and consume every day. Studies have shown just one mushroom per day can dramatically decrease a woman's chance of developing breast cancer. My goal is to find 'shrooms for less than three bucks a pound. We probably go through at least three pounds of mushrooms per week. They are pound per pound more expensive than meat -- but they are protein dense, a great source of minerals, and low in fat and calories. What you get from an onion, is dietary fiber, vitamin B6, folate, potassium and manganese, and a good amount of vitamin C. Onion is said to be a good cancer preventive too.
I really like to put nuts on salads to increase the protein levels and provide Omega3's -- I just got too busy to do that tonight! However, I did top this off with a small amount of sun-dried tomato. Maybe they weren't crunchy -- but they were very flavorful!
I will buy bagged salad. I will top my salads with "fancy" ingredients. I will put taste and nutrition before cost when it comes to building a healthy salad... within reason!