Dinner: Chopped Salad with Cilantro Lime Dressing

This simple salad is colorful and makes a great lunch or side at dinner. The dressing is delicious, and will go great with just about any salad!

This recipe includes superfoods such as:

Romaine Lettuce, Sunflower Seeds, Honey

Health benefits of Chopped Salad with Cilantro Lime Dressing

Romaine lettuce contains chromium, which helps maintain normal blood glucose levels by making insulin more efficient. The chromium in romaine lettuce also promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood. Sunflower seeds are an excellent food for PCOS as they are packed with vitamin B2 (riboflavin) and vitamin B6 (pyridoxine). Just one cup of sunflower seeds provides 30% of the recommended daily intake for vitamin B6. Sunflower seeds are also loaded with two other important of PCOS busting minerals: zinc and magnesium.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

Salad
4 cups thinly sliced romaine lettuce
2 carrots, peeled and diced
2 celery stalks, diced
2 plum tomatoes, seeded and diced
½ cup peeled and diced cucumber
1 cup canned black beans

Dressing
2 tablespoons cider vinegar
2 tablespoons fresh lime juice
2 tablespoons chopped cilantro
2 teaspoons honey
½ teaspoon sea salt
¼ teaspoon black pepper
¼ cup olive oil

2 tablespoons toasted pumpkin or sunflower seeds

Instructions

Place the lettuce on a platter. In rows, arrange the carrots, celery, plum tomatoes, cucumber, and black beans. 
Prepare the salad dressing. Whisk together the cider vinegar, lime juice, cilantro, honey, salt, and pepper. Slowly drizzle in the oil, whisking to incorporate. 
Drizzle on the dressing. Top with toasted pumpkin or sunflower seeds. 

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