Salad is a Brain-Boosting Summer Staple

Spread the love

saladAs the temperature heats up, there’s no need to turn to ice cream, chilled coffee drinks, or gelato. A brightly-hued salad or crisp piece of fruit helps regulate our internal body temperature and keeps us feeling healthy, refreshed, and hydrated.

These plant-based staples stabilize blood sugar, lower blood pressure, eliminate arterial plaque, and make it easy to maintain a healthy body weight, since they contain a hefty dose of vitamins, nutrients and fiber.

Research shows that adults who integrate at least two daily servings of leafy greens into their diet have cognitive function that’s 11 years younger, on average, than peers who pass on the Swiss chard and mustard greens.

Need a place to start? Try this Mediterranean-inspired salad, which has less than 10 ingredients, provides 7 grams of fiber, and can be served immediately.

Brain-Boosting Summer Salad
Serves two as a main dish, or four as a side dish

The colors and textures will draw you in – even before you taste this salad’s sweet, cooling flavors. Because the flavor gets even better with time, it’s perfectly portable.

1/2 red onion, diced
1 Mexican gray squash or zucchini, diced
1 cucumber, peeled and diced
2 small tomatoes, diced (and seeded if you like)
1/4 cup sliced red cabbage
2 stalks celery, sliced
Kernels from 2 ears corn (about 1 1/2 cups)
Pinch of sea salt
Juice of 1 small lime (about 1 tablespoon)

Optional: 3 tomatillos, diced; 2 tablespoons chopped fresh cilantro; 1 cup rinsed cooked or canned red beans or 1 cup sautéed tempeh; 1 cup sliced Swiss chard leaves

Mix all ingredients together in a large bowl and allow the salad to marinate for at least 30 minutes, but preferably 2 hours. You can forgo this step and eat the salad right away, though the flavors won’t meld as much.

Options: If you use the tomatillos, peel away the papery part and make sure to wash them before cutting; this removes their sticky outer film and makes them much easier to handle. You can also use frozen corn in this recipe, though it will lack the crispness and sweetness of fresh corn. Want to make this a meal in itself instead of an accompaniment? Add beans or tempeh and you’ll have a delicious dinner in minutes.

Per serving (1/2 of recipe): 159 calories, 4 g protein, 36 g carbohydrate, 12 g sugar, 2 g total fat, 7 g fiber, 246 mg sodium

Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
    read more..
  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
    read more..
  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
    read more..
  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
    read more..
  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
    read more..
  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
    read more..
  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
    read more..
  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
    read more..
  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
    read more..
June 2021
S M T W T F S
 12345
6789101112
13141516171819
20212223242526
27282930