Friday, May 22, 2009

Evergreen Italian Salad With Nuts

Know what you eat:

This serving of Lettuce, cos or romaine, raw is a good source of Vitamin A, IU, Vitamin C, Total Folate and Vitamin K. Want to maximize the health benefits of your salads? Start with romaine lettuce for a salad guaranteed to be packed with nutrients. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints. Romaine's vitamin C and beta-carotene content make it a heart-healthy green.

Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke.

The fiber in Romaine lettuce adds another plus in its column of heart-healthy effects. In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high
cholesterol levels.

Preparation time: 15 mins
Cooking time : NIL
Serves 4


4 C Romaine Lettuce
1 C Sliced Carrot (cut in an angle as in the picture)
1 C Sliced Cucumber
1 Sliced Ripe Wine Tomato
1 Sliced Onion ( Optional, I did not add it)
1/2 C Chopped Roasted Walnuts
1/4 C Raisins ( I used the black variety)
1 Tbsp Sliced Almonds
2-3 Pinch Freshly Ground Black Pepper
1 tsp Salt

For Dressing:

Pfeiffer Italian Dressing OR Zesty Garlic Italian also goes well with it.
3 tsp Sesame Seeds


1. Mix all the Salad ingredients in a big mixing bowl. Now add salad dressing and sesame seeds, and toss well.
2. Serve Chilled.

Event Participation:

This dish is our contribution to SWC- Cooking with greens event.


sowmya said...

thanks for sharing something different.This is a nice delicious salad.

rekhas kitchen said...

wow what a refreshing salad look so cool.

Vaishali said...

Sounds delicious and different. I love the colors.

A2Z Vegetarian Cuisine said...

Sowmya, Rekha, Vaishali..Thanks for your keep visiting.

Parita said...

Wow salad looks so colorful and healthy..

Uma said...

looks so delicious and colorful :)

A2Z Vegetarian Cuisine said...

Thanks !! Parita & Uma for your comments..Do keep visiting

Suparna said...

Nuts in a healthy colourful salad is a pleasure :) love the crunchy n nutty taste

A2Z Vegetarian Cuisine said...

Thanks Suparna, Do keep visiting..

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