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Sep.5,2010
Properly made salad contains fibre, protein and some wonderful substances that increase the potency – phytonutrients
If made wrong – it’s better not to eat, it is not better than the fast food. So what the salad needs to be healthy? – I’ll tell you now:
Proper raw
Use fresh vegetables, but not any vegetables. For example the fresh spinach contains nearly nine times more vitamin K (which is super useful for bones) than the lettuce.
Do not neglect the poor lettuce, just if you put leafy vegetables, put more species.
Rich and colorful
Brightly coloured vegetables are more nutritious. For example the carrots are full of beta carotene (the substance that our body converts to vitamin A, which strengthens the immune system, eyesight and healthy skin).
The perfect salad should include a lot of vegetables, not just cucumbers and tomatoes. Don’t be afraid to combine – tomatoes, carrots, peppers, peas, corn, arugula …. surrender to the imagination.
Watery vegetables
There are some vegetables that are full of water and are ideal for salad. Go for cucumber, celery and zucchini. You can put a few fresh mushrooms.
Skip the germs. Research shows that the germs are among the main causes of stomach upsets and problems.
No sauces
Sauces with mayonnaise are an absolute trash. Look, a salad with boiled potato contains 180 calories and 10 grams of fat, and if you put a greasy sauce – we can’t even talk about healthy salad!
Emphasise the dressing of olive oil and balsamic vinegar.
Put proteins
Add at least 25 grams of protein in the salad. This means at least 100 grams of chicken. Protein will keep you satiate longer. Not necessarily meat. For example: 1 egg (7 g protein), 50 g feta cheese (7 grams protein), 80 grams of tuna (23 g protein). Such a combinations make the salad ideal.
Hello, where are your fibres?
It’s impossible without fibre. The richest of fibre is the beans. Half a cup of beans (it may be Mexican) gives you enough fibre for the day. Perfect.
Go naked
Additives such as croutons, noodles are low nutritious foods, but on behalf of that full of calories. Absolutely- no.
Seeds
Raw seeds and nuts in the salad? Oh yeah? Tasty and superb. Consume the nuts raw. 50 g hazelnuts, sunflower seeds or something like that is super useful, and complements the taste of the salad. It’s good to know that nuts are a fighter against wrinkles?
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