Salad is the Main Dish – AND the dressing is crucial

Here’s a recent email from Dr. Fuhrman that I knew you should know about….

The salad is the main dish – and the dressing is crucial

For years, I have advised my patients and readers to make salad the main dish – here’s why:

Eating large salads is an effective weight loss strategy. Raw leafy greens contain less than 100 calories per pound, so you can eat huge quantities of these healthful foods with almost no caloric impact. Leafy greens and other raw vegetables are bulky and rich in fiber, which promotes satiety and blunts appetite. For those that desire to lose large amounts of weight, eating a large salad at the start of lunch and dinner is extremely helpful. It has been shown in scientific studies that women who started their lunch with salads consumed fewer calories from the rest of the meal; plus, larger salads had greater calorie-reducing effects.1, 2

Salads provide powerful health benefits – especially with the right dressing.
High intake of salad, leafy greens, or raw vegetables has been linked to reduced risk of heart attack, stroke, diabetes and several cancers.3-8 Cruciferous leafy greens often used in salads such as kale, arugula and cabbage are rich in anti-cancer and cardioprotective compounds.9, 10
Lettuces are rich in antioxidant phytochemicals such as carotenoids and quercetin; eating lettuce has been shown to increase blood antioxidant capacity.11, 12

There is an important issue to note here: the maximal benefits of leafy greens can only be realized if their phytochemicals are efficiently absorbed. Beneficial fat-soluble phytochemicals – like carotenoids – can only be effectively absorbed in the presence of fats. 13, 14 This means that using a fat-free dressing severely limits the health benefits you obtain from your salads.
However, I don’t recommend adding oil to salads in order to absorb the carotenoids; oils are calorie-dense, nutrient-depleted processed foods. Adding hundreds of empty calories to one’s salad counteracts the negative caloric effect of the raw vegetables, promoting weight gain; excess weight increases the risk of heart disease and cancer. 15-17 This is why I recommend nut-based and/or seed-based salad dressings. Nuts and seeds are high in fat, but they are extremely healthful foods. You get healthy fats to absorb carotenoids, plus al l the additional health benefits that come along with eating nuts and seeds regularly, like lower cholesterol, enhanced endothelial function and reduced risk of heart disease. Plus nuts and seeds provide additional satiating power to salads, which contributes to maintaining a healthy weight. Many studies have now confirmed that eating nuts and seeds, contrary to popular belief, does not promote weight gain.18, 19 Blending nuts, seeds, fruit, vinegar, herbs and spices into a salad dressing not only makes your salad taste great, but increases its nutritional value.

No time to make homemade salad dressings? That’s why I created my own line of healthful salad dressings.
Not everyone has the time to make their own nut-based dressings all the time, and it is certainly helpful to keep some healthy dressing on hand for busy evenings and quick meals. There are simply no readily available salad dressings on grocery store shelves that are healthful enough; most are loaded with oil, salt, and/or sugar. So I designed a line of salad dressings made from natural whole foods and nothing more – healthy fats from raw nuts and seeds and great flavor from vinegars, fruit, herbs and spices.

Dr. Fuhrman
1. Roe LS, Meengs JS, Rolls BJ: Salad and satiety. The effect of timing of salad consumption on meal energy intake. Appetite 2012;58:242-248.
2. Rolls BJ, Roe LS, Meengs JS: Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc 2004;104:1570-1576.
3. Lockheart MS, Steffen LM, Rebnord HM, et al: Dietary patterns, food groups and myocardial infarction: a case-control study. Br J Nutr 2007;98:380-387.
4. Oude Griep LM, Verschuren WM, Kromhout D, et al: Raw and processed fruit and vegetable consumption and 10-year stroke incidence in a population-based cohort study in the Netherlands. Eur J Clin Nutr 2011;65:791-799.
5. Carter P, Gray LJ, Troughton J, et al: Fruit and vegetable intake and incidence of type 2 diabetes mellitus: systematic review and meta-analysis. BMJ 2010;341:c4229.
6. WCRF/AICR Expert Report, Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective.: World Cancer Research Fund; 2007.
7. Bessaoud F, Daures JP, Gerber M: Dietary factors and breast cancer risk: a case control study among a population in Southern France. Nutr Cancer 2008;60:177-187.
8. Link LB, Potter JD: Raw versus cooked vegetables and cancer risk. Cancer Epidemiol Biomarkers Prev 2004;13:1422-1435.
9. Higdon J, Delage B, Williams D, et al: Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. Pharmacol Res 2007;55:224-236.
10. Zakkar M, Van der Heiden K, Luong le A, et al: Activation of Nrf2 in endothelial cells protects arteries from exhibiting a proinflammatory state. Arterioscler Thromb Vasc Biol 2009;29:1851-1857.
11. Garg M, Garg C, Mukherjee PK, et al: Antioxidant potential of Lactuca sativa. Anc Sci Life 2004;24:6-10.
12. Serafini M, Bugianesi R, Salucci M, et al: Effect of acute ingestion of fresh and stored lettuce (Lactuca sativa) on plasma total antioxidant capacity and antioxidant levels in human subjects. Br J Nutr 2002;88:615-623.
13. Brown MJ, Ferruzzi MG, Nguyen ML, et al: Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. Am J Clin Nutr 2004;80:396-403.
14. Goltz SR, Campbell WW, Chitchumroonchokchai C, et al: Meal triacylglycerol profile modulates postprandial absorption of carotenoids in humans. Molecular nutrition & food research 2012;56:866-877.
15. Coutinho T, Goel K, Correa de Sa D, et al: Central obesity and survival in subjects with coronary artery disease: a systematic review of the literature and collaborative analysis with individual subject data. J Am Coll Cardiol 2011;57:1877-1886.
16. Cornier MA, Marshall JA, Hill JO, et al: Prevention of overweight/obesity as a strategy to optimize cardiovascular health. Circulation 2011;124:840-850.
17. American Institute for Cancer Research. New Estimate: Excess Body Fat Alone Causes over 100,000 Cancers in US Each Year []
18. Mattes RD, Dreher ML: Nuts and healthy body weight maintenance mechanisms. Asia Pac J Clin Nutr 2010;19:137-141.
19. Flores-Mateo G, Rojas-Rueda D, Basora J, et al: Nut intake and adiposity: meta-analysis of clinical trials. Am J Clin Nutr 2013.

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Lemon Dill Chopped Veggie Salad

Not all salads have to be made up of lettuce, tomato and cucumber. Here’s a great spin on a veggie salad with a fast prep thanks to my handy Pampered Chef chopper. I love that thing…honestly…if you’re mad you chop even faster!

This recipe is so versatile! The ingredients can be mixed up but you want veggies that will hold up to sitting and marinating in the fridge for a while so it’s usually a combination of onion, pepper, zucchini, carrots, cucumber, cabbage, celery and mushrooms in whatever quantity I have on hand plus a can of beans or leftover cooked beans but I’m usually in a hurry so it’s canned! If you have a good low sodium dressing you can chop it all up and use that dressing and you’re done but I wanted to use up some dill I had in the house so this creation came about.

Lemon Dill Chopped Veggie Salad

1/4 red onion
1 red pepper
2 zucchini
1 english cucumber
1 container mushrooms
2 large carrots
1 large can of chick peas, rinsed and drained
juice of 3 lemons
1 tbsp chopped fresh dill
garlic powder, mrs dash table blend and black pepper to taste

Chop it all up using a food chopper. I usually chop the pepper by hand though.

Pop it all into a bowl and add the lemon juice, dill and seasonings to taste.

Stir it all up and let it sit in the fridge overnight.


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Salsa Time!

I love salsa even though i rarely have it the conventional way…with tortilla chips. I find it a great way to make a fast and tasty corn and black bean salad to serve over steamed veggies or even a tasty salad “dressing”.

It’s hard to find salsa that has no added salt and when you see how easy it is to make why bother buying jars of it?!

I will go more fancy and make a roasted veggie salsa however this one is fast and easy if you have a can of diced tomatoes at home. If you can find canned tomatoes with green chilis and no added salt then go for it…we don’t really have regular tins of that here much less no salt added versions…does it even exist?

Here are the basics

1 can (28oz) no salt added diced tomatoes, drain the liquid and use as required
1/4 cup diced onion, red onion or green onion…raw or sauteed
1 or 2 cloves chopped garlic
1 tsp cumin
coriander to taste
1 diced jalapeño fresh or jarred, or even a chipotle pepper
juice of 1 lime, or more

Pop it all in the food processor and pulse a few times. Add some of the tomato liquid if you want it thinner.

That’s it! Let it sit in the fridge for an hour or two and taste it again…does it need more lime? Sometimes I’ll add some garlic or onion powder or lime juice if it needs a bit more zip.

For a tasty topping for steamed broccoli as shown in the other picture, stir in 1 tsp chili powder, 1 can black beans and 1 can of corn….yum!

This is tasty with baked pita chips, flax crackers or even mixed with a mashed avocado for a guacamole or creamy salad dressing!



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