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7 Healthy Salads for the Week--
October 2 through October 10 | 365

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October 3, 2010
By Muireann Prendergast, Contributing Columnist

Salads are one of  our oldest foods. Humans began as
vegetarians, like other primates, according to
anthropologists. So, it's likely that a good, delicious bunch
of wild greens with a choice of extras was our first
satisfying meal. This week, we incorporate an age-old
ingredient to feature as an add-on with our green salad.  

Say "cheese" at salad time. The Romans did, and even
today’s celebrity followers of the macrobiotic diet
incorporate soy cheese into their salads. Cheese is a great
ingredient on which to base a main or side dish. It is
extremely versatile as well as delicious. What’s more it is
never boring as there are as many varieties of cheese as
there are salad options to team it with. These include cow,
goat, buffalo, sheep, full-fat, low-fat, regular, vegan, hard,
soft, yellow, blue, not to mention the hundreds of specialty
cheeses like brie, camembert, Colby and Danish Blue to
name but a few. Cheese has gotten something of a "bad
rep" among diet-conscious Americans. But as the ever-thin
French have shown, cheese has a rightful place in a well-
balanced diet.

Cheese is also nutritious. A 2005 Finnish study found that
the regular consumption of cheese, as one of the main
natural sources of calcium among 195 pre-pubescent girls
significantly improved their bone mass density as opposed
to participants receiving their calcium from supplements
alone. Moreover, a 2007 French study found that the
regular consumption of calcium could reduce the risk of
breast cancer by up to 50%.

A 2006 study carried out jointly by Japanese and Australian
researchers found that the casein protein particular to
cheese increased remineralization or strengthening of tooth

A 2005 British study found that consumption of cheese
before bedtime could promote restful sleep due to its amino
acid tryptophan found to relieve stress.

Moreover, a French 2004 study introduced the concept of
the French paradox meaning that while dairy products like
cheese have high levels of saturated fats, the French, who
are the world’s leading consumers of cheese, have
relatively low levels of heart disease. However, the study
found that the country’s high level of red wine
consumption could go towards explaining this anomaly.

Here are 7 delicious new salads for the week:

Monday, October 4– The Roman Salad

Historians tell us that the Romans began their sumptuous
meals with a simple salad. This generally consisted of green
leaves with a dressing involving olive oil and various herbs.
However, there are wonderful modern variations of the
Roman salad incorporating and expanding upon this basic
idea.   Here is one.

Mix together one jar of olives,

1 chopped sweet pepper,

I cup of celery,

3 cloves of garlic,

2 cups of cubed hard cheese

Then with a pestle and mortar blend mint, parsley, leeks,
and thyme with olive oil.

Serve together on Romaine lettuce.

Mint has excellent health properties. For centuries it was
used in cooking as an aid to digestion but did you know
that it is also has anti-fungal properties as a 2003 German
study discovered.

Tuesday, October 5 – Cranberry cheese salad

A 2010 study carried out by Massachusetts’ Worcester
Polytechnic Institute found that cranberries can help
prevent urinary tract infection. A 2006 Scottish study also
found that cranberries are among the foods with highest
levels of antioxidant activity. This gives us a great excuse to
indulge in a cranberry cheese salad this lunchtime:

Mix together one cup of cranberry sauce with

1 cup of low-fat cream cheese.

Then serve on a bowl of Swiss chard greens.

Sprinkle with your choice of nuts.

Wednesday, October 6 – Pear & Roquefort salad

Pears are a rich source of copper. A 2003 study carried out
by the U.S. Department of Agriculture found that copper is
an excellent antioxidant to protect cells from oxygen-
related damage due to free radicals.

Do your body a favor and enjoy a pear and Roquefort salad
this lunchtime.

First, prepare the dressing with

2 tbsps of olive oil,

2 tbsps of cider vinegar,

1 tbsp of mustard, preferable Dijon,

Sea salt and pepper as desired.

Then peel, chop and cut three ripe pears into cubes,

Place the pears on a plate of greens, like the slightly bitter
curly endive lettuce

Sprinkle with 5ozs of crushed Roquefort cheese.

Add a teaspoon of dressing and serve.

Thursday, October 7– Cheese Salad with Fruit

Chop 1 apple,

1 cup of black grapes,

1 cup of strawberries,

1 cup of blueberries,

2 cubes of cubed hard cheese.

For dressing mix

2 tbsps of honey

Sprinkle of cinnamon

1 tablespoon of lemon juice

2 tablespoons of fruit juice of your choice and shake.

Serve with a bowl of arugula.

A 1995 Canadian publication revealed that the mixture of
cinnamon and honey together has strong disease fighting
properties. The study suggested that the combination,
frequently used in the centuries-old Indian traditional or
Ayurvedic medicine, could help
lower cholesterol, reduce
pain from insect bites and even bring relief from arthritis

Friday, October 8-Cottage Salad Cheese

Mix together

One tub of low fat cottage cheese,

1 oz of finely chopped spring onions

1 tablespoon of chopped parsley

1 crushed garlic clove

Chopped basil leaves

Serve on a bowl of swiss chard lettuce

Basil is a frequent ingredient in salads but did you know it
promotes stomach health? A 2004 Belgian study found that
basil has anti-bacterial properties that can help reduce risk
of diarrhea and further gastro-intestinal illnesses.

Saturday, October 9 – Goat’s Cheese Salad

A 2007 Spanish study discovered that goat’s milk, in
comparison with cow’s milk, is much more efficient in
assisting the digestion and absorption of minerals such as
iron, calcium, phosphorus and magnesium. In studies
carried out on rats, researchers also found that goat’s milk
was much more effective in reducing anemia than cow’s

What a great reason to try a warm goat’s cheese salad:

For dressing:

Mix 2 tablespoons of whole grain mustard with

2 tablespoons of vinegar,

1 chopped spring onion.

Salt and pepper.

Toast 1 cup of shelled walnuts and then use them to coat  

300g of soft goat’s cheese.

Place in oven until the cheese is warm, but not runny.

Serve cheese with bowl of mixed greens like red-tipped leaf
lettuce and the peppery radicchio. Coat with dressing and

Sunday, October 10 – Fava bean salad with soy cheese

Almost every time we open a magazine we read about
celebrities, from Madonna to Joe Pesci, following a
macrobiotic diet. To explain this simply, this diet avoids
refined foods and instead focuses on eating grains
supplemented by vegetables. Soy cheese is a great addition
to macrobiotic salads.

A 2003 Chinese study found that soy had a favorable effect
on reducing bone loss in postmenopausal women. A 2005
Canadian study discovered that soy’s proteins can help
protect against heart disease, cancer, and osteoporosis.

What a great excuse to try a macrobiotic Fava bean salad
with soy cheese this dinner time

Mix 1 ½ cups of cooked fresh Fava beans with

2 ozs of chopped, cubed, soy cheese,

2 chopped medium tomatoes,

1 chopped cucumber,

1 sliced onion

Fresh parsley

1 crushed garlic clove,

The juice of 1 lemon.

Serve on a bed of Romaine lettuce.

You're just getting started. Find out more healing foods to
improve your health and maintain your ideal body weight:
Foods That Shrink Your Waist / Sugar-The Disease
Connection / Ideal Breakfast for Diabetics / Ideal
Breakfast to Lose Weight / Speed Up Your Metabolism/
Bowel Movements Are the Key to Your Health

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