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12 Salad Recipes For This Summer

12 Salad Recipes For This Summer

1. Easy Summer Salad with Fresh Herbs, Peaches, and Corn

Heriloom-and-Peach-Salad2

    With heirloom tomatoes, peaches, and herbs like basil and fresh mint, this salad is a refreshing burst of seasonal colors and flavors. The easily accessible ingredients and the minimum assembly time is sure to make this summer salad a regular on your menu.

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    2. Pomegranate Summer Salad

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      Tossed with a creamy, sweet, and slightly tart salad dressing, this pomegranate-studded summer salad has a Greek touch to it. Fried cheese, nuts, and mushrooms add great texture and crunch.

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      3. Spanish Ham Salad with Melons and Figs

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        Fresh, tasty, and gorgeous, this summer salad combines black mission figs, Charentais melon and Spanish ham. Sprinkle some basil leaves and drizzle a couple tablespoons of extra-virgin olive oil to serve this energizing salad.

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        4. Polish Summer Soba Salad

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          Japanese soba noodles are made from buckwheat. In this inventive summer salad, soba noodles are combined with celery-seed-dusted roasted beets, scallion greens, English cucumbers, and roasted walnuts. Cooked white beans add more nutritional value while ensuring that the salad is a satisfying meal by itself.

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          5. Spicy Cabbage Slaw

          Spicy Cabbage Slaw

            Habanero peppers can be used to spice up this tasty salad of finely shredded Savoy cabbages, grated carrots, and thinly sliced red onions. Jalapeño peppers are the best option for a milder version.

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            6. Grilled Cheese Curd Panzanella

            Grilled Cheese Curd Panzanella

              Heirloom tomatoes flavored with garlic and basil, crunchy bread cubes, and grilled cheese curds combine to form a stunning salad.

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              7. Salsa-meets-Salad

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                Avocados, cherry tomatoes, English cucumbers, red peppers, and fresh cilantro are marinated overnight in lime juice along with black beans and cooked corn.  Great for weight loss, this salad has plenty of fiber and protein. A serving of this salad is less than 300 calories.

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                8. Summer Salad with Green Herb Dressing

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                  Boiled eggs, crispy grilled salmon, roasted sourdough bread chunks, and cooked green beans are tossed in a green aromatic dressing made of anchovies, sun-dried tomatoes, basil leaves, parsley, chives, and garlic.

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                  9. Creamy Summer Pasta Salad

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                    Ideal for a light meal or the perfect side dish for a barbeque, this creamy and tangy pasta salad has broccoli florets and sliced black olives. The broccoli should be cooked only long enough to soften the crunch and brighten its color. You can add it to the boiling pasta water for the last 30 seconds or you can just zap it in the microwave for a minute.

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                    10. Pretty Checks Summer Salad

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                      A pretty and colorful salad with cubes of watermelon, heirloom tomatoes, cucumbers, avocado, and radish dressed with balsamic vinegar and olive oil. Garnish with a sprinkling of coriander seeds and chopped fresh herbs like cilantro, basil, and chives.

                      Recipe Source

                      11. Summer Shrimp Salad with Avocado

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                        This healthy and delicious summer salad uses crispy Iceberg lettuce, avocado, shrimps, and pistachios. Slightly bitter extra virgin olive oil is recommended in the dressing to balance the sweetness of the avocado. One serving of this light and crunchy salad is just 140 calories.

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                        12. Southern Tuna Macaroni Salad

                        A macaroni salad should never be dry. This creamy salad with elbow macaroni has chopped hard-boiled eggs, tuna flakes, diced celery, green bell pepper cubes, sliced onion, and mayonnaise. Stirring in the sweet relish and dill relish adds amazing flavor to this recipe. Season with salt and pepper according to your taste. Spread in a casserole dish and garnish with parsley and paprika.  The bell pepper, onion and celery add a nice crunch in contrast to the creaminess of the mayonnaise. Chill for a minimum of two hours before serving. Refrigerating overnight really allows the flavors to blend together.The eggs and tuna make this a protein-rich salad.

                        Featured photo credit: barefeetinthekitchen.com via barefeetinthekitchen.com

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                        Last Updated on August 12, 2019

                        12 Best Foods That Improve Memory and Brain Health

                        12 Best Foods That Improve Memory and Brain Health

                        Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                        But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                        I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                        Here are 12 best brain foods that improve memory and brain power:

                        1. Nuts

                        The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                        Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                        Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                        Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                        2. Blueberries

                        Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                        When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                        3. Tomatoes

                        Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                        4. Broccoli

                        While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                        Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                        Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                        5. Foods Rich in Essential Fatty Acids

                        Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                        The body does not naturally produce essential fatty acids so we must get them in our diet.

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                        Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                        6. Soy

                        Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                        Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                        Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                        7. Dark Chocolate

                        When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                        Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                        8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                        Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                        B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                        Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                        Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                        To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                        9. Foods Rich in Zinc

                        Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                        Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                        Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                        10. Gingko Biloba

                        This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                        It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                        However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                        11. Green and Black Tea

                        Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                        Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                        Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                        12. Sage and Rosemary

                        Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                        Try to enjoy these savory herbs in your favorite dishes.

                        When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                        More About Boosting Brain Power

                        Featured photo credit: Pexels via pexels.com

                        Reference

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