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Salad (Recommended and Restricted Vegetables List)

Salad

A simple principle: Vegetables that are too sticky to hand or contain a high amount of starch should not be eaten in form of salad. Secondly, vegetables that are known to cause a burning sensation like mustard leaves should also not be eaten as salad at night.

Here is a table for recommended vegetables that you can eat in form of salad. I have also provided a few examples of restricted vegetables.

CategoryRecommendedRestricted
CruciferousBok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Horseradish, Kohlrabi
FruitingTomatoes (all types), Bell Pepper or Capsicums (green, red, yellow)Chilies, Eggplant, Tamarillo
Leafy Green & PetioleArugula, Celery leaves, Chicory green, Collard greens, Curry Leaves, Dandelion, Dill Leaves, Drumstick, Endive, Fenugreek Leaves, Kale (black, green, or red), Lettuce (all types), Mustard leaves, Parsley, Radish Greens, Turnip greens, WatercressAmaranth, Beet green, Chard (Silver beet), Colocasia, Sorrel, Spinach, Swiss chard
Marrow VegetablesCucumbers (all types), Snake CucumberPumpkins (all types), Squash (all types), Zucchini
Root VegetablesBeetroots, Carrots, Fennel bulb, Radish, TurnipCeleriac, Chicory Root, Parsnip, Potatoes (all types), Sweet Potatoes, Yam
Stem VegetablesAsparagus, Celery stemBamboo shoots, Rhubarb stalk
AlliumAll – Onion, Garlic, Shallot, etc.
Fresh HerbsCoriander, Mint (all types), Basil (all types), Oregano, Parsley, Rosemary, Thyme, etc.
FruitsGroup 1 and 2Group 3 and 4

Note: If you are unable to find seasonal vegetables from a specific vegetable category, you can increase the amount of total vegetable intake from other vegetable categories.

Can I include fruits in the Salad?

Yes, you can also include group 1 and 2 fruits in a salad. Check Fruit Guide for knowing more about Fruit Groups.

Can I squeeze lemon on the salad?

Yes, lemon juice is also good for salad. But you should not add it to cucumbers and tomatoes.

Can I use salt, oil, or spices?

No, you should not add salt and oil to the salad. You should also not sprinkle any spices on salad unless recommended to do so.

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