Salads are eaten every day in many homes, either because people love this simple portion or because it is a light and healthy meal option. But is the salad really whole and balanced enough to be a main course?
In today’s article, we describe some ways to make a good salad, one that also satisfies your nutrient needs.
One of the best benefits of eating a salad is that they provide a lot of unprocessed food that is full of energy because it has a high dose of unprocessed nutrients. Raw foods contain vitamins and minerals unharmed unlike foods cooked at high temperatures.
But in addition to this, raw foods have an important advantage: they have a high water and fiber content and are very satisfactory.
So in light of this knowledge, we can come to the conclusion that adding a healthy salad to your menu is a wise option as it gives your body the daily ration of raw food it needs.
Let’s look at the requirements for a nutritious salad:
Lettuce leaves form the base of a traditional salad. This leafy green vegetable is full of fiber and water and also has relaxing properties that can ease nervousness and restlessness.
There are many different types of lettuce leaves, as well as other green leafy vegetables. When choosing them, the most important thing is that they are as organic and fresh as possible.
We recommend leaving plastic wrapped or light salads, such as the popular iceberg lettuce, on the store shelf. These have fewer nutrients and are also harder to digest.
Instead, enjoy all kinds of dark green salads and leafy vegetables like arugula, watercress, endive, spinach, etc.
Here are a few food options you can use to complement your salad. All of these have some different health effects:
- Carrots : good for skin and eyesight
- Onion : very cleansing and useful for the kidneys
- Tomatoes: help fight free radicals that cause cancer
- Cabbage : fibrous, mineral-containing, contains e.g. iodine, great for hypothyroidism
- Beets : provide a lot of energy and prevent anemia
- Asparagus : promotes cleansing and balances pH, removes excess fluids
- Mushrooms and other mushrooms: satisfactory and high in vegetable protein
- Avocado : very nutritious and high in protein, contains healthy fats
Let these ingredients challenge you to make a colorful salad, where each color contains some of its own benefits.
An even more nutritious salad
In addition to the colorful salad mentioned above, you can make an even more nutritious salad suitable for breakfast if you add some of the following:
- Pumpkin seeds, sunflower seeds, sesame seeds or flax seeds
- Nuts: walnut, hazelnut or almonds
- Ituja; alfalfa, lentils, broccoli, etc.
Salad – seasoning
The spice you choose determines how you want your salad to taste. We recommend adding one of these tasty and healthy sauces:
- Extra Virgin olive oil
- Cider vinegar (raw and unpasteurised)
You can also vary your salad with different flavor compositions:
- Tahini or sesame paste
- Oregano is a basilica
- Garlic powder
- Fresh parsley
Be careful with fruit
Nowadays, it is trendy to add fruit to a salad, but you should know that depending on which fruit you choose, it can seriously affect how you digest this meal.
The best fruits for a salad are neutral, low-sugar and acid-free fruits such as apples and pears. Avoid over-sweets or citrus fruits as they may start to ferment in your stomach and worsen the digestive process.
You can also add pineapple and papaya, as long as the rest of the salad doesn’t contain a lot of flour or starch.
Salad with flowers
Did you know that you can even add flowers to your salad to give it an exotic and original flavor? There are many edible flowers such as calendula. Give it a try!