SALAD FROM FITNESS-CHEF JAGS

SALAD FRIED IN OLIVE OIL

APPROX COOKING TIME (INCLUSIVE OF SLICING VEGETABLES) - 10 MINUTES

INGREDIENTS

Brocolli 50 gms

Carrot 1 large

Beetroot 1/2 piece

Onion 1/2 piece

Rock Salt 1/2 tablespoon

Flaxseed chutney 1 tablespoon

Chilly powder 1/2 tablespoon

Olive oil 4 tablespoons

TASTE SCALE - 10/10 

NUTRITIONAL VALUE OF EACH INGREDIENT

Beetroot - This is a vegetable which should be included in every endurance athlete's diet. Even fitness enthusiasts who regularly do aerobic workouts like cycling, jogging etc can benefit a lot by including beets in their diet.  Almost every sports nutrition book that i have read has recommended for inclusion of beets in diet. The main reason behind is that beetroots contain nitrate and also antioxidants called Betalains. Nitrate helps in enlarging the blood vessels which boosts endurance performance by enhancing our oxygen-transport mechanism and the Betalains help in reducing inflammation post-workout.

Brocolli - Brocolli is an excellent source of Vitamin C which is the godfather of all vitamins especially for endurance athletes. It is also a good source of Vitamin K and calcium (approx 150 mg for 1 cup of brocolli) which are essential for bone health.

Flaxseed - Flaxseed is a good source of omega-3 and omega-6 fatty acid and is highly recommended for vegetarians because their diet lacks these two essential fatty acids. Flaxseed also provide protein in considerable amounts. Many studies have shown that flaxseed oil reduces the bad cholestoral: LDL (Low density Lipoprotein). Flaxseeds can be sprinkled on salad dressings or can be added to your oats. I find the flaxseed chutney prepared at home the best option for its consumption.

Carrot - Carrots are a great source of Vitamin A which is essential for good vision and immune system. Carrots are also a good source of fiber similar to beetroot and brocolli.  

Rock Salt  - Unlike normal salt, rock salt is less processed. Just like white rice which is processed from brown rice, table salt is processed during which some of its important minerals are lost during the refining process. Consuming high amounts of sodium from normal salt has shown to increase blood pressure and other sort of health complications. Most of the authorities on the subject suggest that sodium intake should not exceed more than 2400 mg. 

OTHER ADDITIONS WHICH CAN BE CONSIDERED ADDING TO THE SALAD -  Peanuts, chickpeas and soybeans to enhance the protein content. 

The salad in this blog contains myriad vitamins, minerals and is great to taste especially for snack or can be consumed with meals.  It is high in fiber and fiber diets provide 1.5 to 2.5 calories per gram compared to 4 calories for carbs and 9 calories for fats. Fiber helps to improve cholesterol levels and increase feelings of satiety. The only drawback of this salad is that it cannot be consumed prior to workout because most of the sports nutritionist insist that a high fiber diet causes GI distress. So the best pre-workout diet should consist of carbohydrate which is easy to digest.

THANKS FOR READING THIS BLOG. STAY TUNED.

DISCLAIMER - THIS BLOG IS NOT INTENDED AS A MEDICAL ADVICE.