Discover the techniques to choose the right foods and get a tasty and nutritious meal
Salads are essential for the body to function properly. Excellent source of vitamins and minerals, they help treat and prevent various diseases. In addition, the combination of greens, vegetables and fruit is a complete and perfect meal for those who want to lose a few pounds.
“The consumption of salads, especially in the case of leaves, is important for weight control, as they have a great satiety capacity when consumed in large quantities and are low in calories,” says nutritionist Solange Ventura.
Next, check out 10 tips to help you get the full benefits of salads and how to prepare them deliciously!
1. Wash the leaves and greens well
Raw vegetables should be washed well, leaf by leaf, then drained. Clean the lettuce, for example, loosen the leaves and wash them one by one. Soak in water and vinegar (one tablespoon of vinegar for every liter of water) for 10 minutes. Drain and dry in colander. Store it in the refrigerator, before washing, for up to 5 days.
two. Choose vegetables correctly
Choose tomatoes that are ripe, smooth and shiny. In the case of beets, choose those with a strong color, very dark wine red and of medium size. As for radishes, choose those without cracks, with a thin and smooth skin, firm and without spots on the skin.
3. Prefer natural sauces
According to nutritionist Solange Ventura, it is important to be careful with side dishes based on mayonnaise, cream, cheese, ready sauces, etc., as they are high in calories and sodium. Therefore, prefer yogurt-based sauces, preferably skimmed or partially skimmed, mustard, orange, homemade.
4. invest in fruit
Fruits are also a differential. Pineapple with vegetables, leek with apple, mango and green leaves, everything is possible. You can also use the fruit in sauces and mix, for example, strawberries with honey or make a raspberry chutney.
5. Color abuse
According to the nutritionist Glauce Lamoglie de Carvalho, each color represents the predominance of certain nutrients and phytochemicals, active principles contained in foods capable of bringing benefits and Prevent disease. Therefore, the more colorful the salad, the more benefits it will have. Next, combine different types of greens, such as lettuce, watercress, chard, rocket and chicory, and also include vegetables such as carrots, potatoes, beets, eggplant and zucchini.
6. use lemon
Grated raw carrots tend to darken, as do other foods that are usually found in salads, so drizzle them with lemon juice, as it is known to be a rich source of vitamin C which reacts with oxygen in the air, preventing food to become dark.
7. Combine greens and nuts
Choose walnuts, chestnuts and peanuts and mix them with leaves and greens, as they are made up of good fats that help in the functioning of the body. body. “They regulate cholesterol levels, reducing LDL (bad cholesterol) and increasing HDL (good cholesterol), preventing arteriosclerosis and hypertension, contributing to a healthier heart and brain,” explains nutritionist Natália Colombo.
8. Enjoy the right seasonings
Ideally, you should use olive oil, gersal (a mixture of sesame seeds and salt), lemon, or vinegar for salad dressing. Beware of excess salt, as according to the World Health Organization (WHO), it is recommended that the daily intake does not exceed 5 g, which corresponds to 2 mg of sodium and a level teaspoon.
9. add protein
Include proteins such as chicken, beef, fish and tofu in your salads to make them more filling and nutritious so you can have a complete and healthy meal.
10. Cut the ingredients evenly
Cut the ingredients into uniform sizes so they mix well and are easier to eat.
Source: Terra
Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.
