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how do you build a NUTRITIOUS veggie salad?

medical studies keep showing how eating fresh fruits and vegetables are a perfect life extending way to provide nutrition without excess calories, so my question is; exactly what vegetables are best combined to give you a that well rounded "multivitamin" of nutrition.

for example, I like to combine the following for my daily salad;

red or green leaf lettuce
tomato and cucumber
pinto, black, red, garbanzo beans
chopped gherkins pickles instead of dressing.

so what commonly available vegetables should I add would provide some of the nutrients I may be missing from this daily salad, without adding too much sugar or starch vegetables?

I was thinking of adding Mushroom, but what else should I consider adding or omitting?

say you could walk up to a salad bar and then combine anything you wanted, so exactly what would you select for perfect well rounded nutrition, not just for flavor preference.

If you have links to other web sights that study this issue,
as well as how to build the perfect Nutritious FRUIT salad,
I would be very grateful for those references even by email;
joeberger AT gmail DOT com

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  1. I would add pepper of some kind, red or green as well as chopped egg if they have it. And olive oil and vinegar, both of which are good for you. I would not put pickles on it, that would spike the salt way up which IMO would not be "nutritious" if you're looking at it strictly from a nutrition standpoint. I would also mix in some spinach with that red lettuce, it's much more nutritious/has more vitamins. Sprinkle a little sunflower seed on it, I think you've then got a well-rounded, nutritious salad.

    1. Just so you know, cukes and mushrooms are both rather low in nutrients. Just saying, I like 'em and eat them but they don't pack much of a nutritional punch. What about nuts? Beets? Protein in the form of sardines or tofu? I've also heard watercress has as many nutrients as spinach, but is much lighter-tasting. Beans are a good call. I don't think it's a good idea to nix dressing. Olive oil is quite healthy and without a little flavor and body from fat, you'll end up with a diet that's very hard to sustain.

      5 Replies
      1. re: Mandymac

        mushrooms are a great addition! While they are light in calories, they are dense in vitamins and minerals.

          1. re: soupkitten

            Sorry, I just don't buy into that.

            1. re: Quine

              Yeah, I had never heard of the chemical component toxic to mice before I read your link, soupkitten. I'd want to do a little more research.

              The whole argument about mushrooms being grown on pasteurized horse dung, and therefore more susceptible to bacterial contamination, I don't see. Mushrooms are no more problematic than other vegetables. IMO, food safety's more about knowing the methods used to grow your food and washing them than ruling out foods because of someone rating them higher risk. I don't happen to like the taste and texture of most raw mushrooms, though, so for me it's a non-issue.

              1. re: amyzan

                I grow my own mushrooms sometimes and have taken expert courses. Yeah E coli drenched spinach and scallons are way safer...not.

      2. Cabbages of all sorts are extremely nutritious. This could be some finely-shredded red cabbage, or if you find that flavour too strong, one of the many Asian varieties.

        As for fruit salad, berries above all, and especially wild blueberries. Here in Qu├ębec, I can still find some, so I'll be sure to buy some this weekend - thanks for reminding me!

        1. Earl Mindel has written several books on nutrition, try his book, "Food as Medicine". Couple that book with the Berkeley Wellness "Food Encyclopedia" and you have answers to your questions.

          1. Watch the fruit. The give you fiber but they pack a huge sugar punch for the small amount of vitamins and minerals. You might want to pick up a paper back book, The Complete Book of Food Counts by Corinne Netzer so before you shop you have a better idea of what to select.