Red, White and Blue Salad

Here is a salad that's great for Memorial day or the Fourth of July. It's called the Red, White and Blue salad and it is both patriotic and nutritious. Here is the recipe:

Dark Mixed Greens (2 cups)
Sliced Tomatoes (1 medium tomato)
Sliced Mushrooms (5 domestic mushrooms)
Blueberries (handful)
Chevre Cheese (2 oz.)
Onions (1/2 onion diced)
Serve with a Rice Wine Vinegar and Olive Oil dressing: (olive oil should be no more than 2 tablespoons)

The nutrients in the Red, White and Blue are:

Mixed Greens: Vitamin A, Vitamin C, Beta Carotene, Calcium, Folate, Fiber and Photo-nutrients

Tomatoes: Vitamin C, Vitamin A, Potassium, Iron and lycopene which has been proven to reduce the risk of prostate cancer

Sliced Mushrooms: Selenium, potassium, riboflavin, niacin, Vitamin D

Blueberries: High in the antioxidant Anthocyanin, Vitamin C, Vitamin B, Vitamin E, Vitamin A, cooper, Selenium, Zinc and Iron

Chevre: High in protein and calcium


These vitamins, nutrients, minerals and antioxidants do this for the body:

1. Fight Disease: The antioxidants like Selenium, Anthocyanin and lycopene help neutralize free radicals, help prevent diseases like cancer, and slow the aging process.

2. Weight Loss:  Fiber helps a person feel full and they are less likely to overeat, leading to weight loss. Potassium helps maintain the metabolism.

3. Prevention of Stroke and Heart Attack: Vitamin C can help prevent cardiovascular disease and stroke.

4. Overall Wellness: Vitamin C is a nutrient that helps maintain normal bodily functions. Beta Carotene improves eye sight. Vitamin D helps you to have strong bones, prevents cancers, maintains normal blood levels and protects from some auto-immune disease. Vitamin A helps protect the eye and helps support the immune system. Calcium helps keep the bones strong and protein helps keep the body healthy and strong.

This salad is satisfying and a powerhouse of nutrients for the body. If you like this blog, be sure and follow me! thanks