Salads are often hailed as the epitome of healthy eating, and are a great way to get more vegetables into your diet. Unfortunately, they are usually boring and not exciting to eat.
What you may not know about salads is that there are many ways to make them rich, delicious and delightful-you don’t have to settle for the tasteless lettuce drowning in the seasoning! These are some healthy ways to add flavor to salads by adding more varieties and flavors.
The core ingredients of a healthy salad
In order to optimize your salad, it is best to include a variety of flavors and textures. For example, compared with romaine lettuce, seasoned grilled chicken, parmesan cheese, crispy red onion, rich olive oil and vinegar sauce, salads with only romaine lettuce and ranch dressing can quickly become boring.
You might think that pure green vegetable salad is healthy because it is rich in polyphenols and other healthy nutrients. But to really make the most of the nutrition that salad can provide, you will also need some protein and healthy fats. Compared to just eating a salad made entirely of lettuce, this will help create a balanced meal and keep you full for longer.
The healthy basis of salads
The best salad is the one you like, it will appeal to your taste buds. In addition, if you choose dark leafy vegetables, you can get more nutrients from the salad.
If you don’t like the taste of dark green, you can mix light green and dark green together. Here are some all-star vegetables, which are the nutritional foundation of salads.
In most supermarkets, you can find spring mixed salad mixes. Although there are many different mixtures between brands, they usually contain greens such as green leaf lettuce, radicchio, spinach, red romaine lettuce and arugula.
This mixture has more flavor than lighter lettuce such as lettuce, but the taste is still mild, making it a good substrate to pair well with vegetables such as white meat, dried fruits, and chopped carrots.
Spinach and arugula
Spinach and arugula are also good. Arugula is famous for its “pepper flavor”. It bites it a bit, making it great in salads. Adding a small amount will go a long way and will not overwhelm the mild flavor of spinach.
Arugula has folate, magnesium, potassium and vitamins C and K. Spinach has calcium, iron and vitamin A. A recent study found that these nutrients may help strengthen the immune system and resist the effects of stress.
Kale is an excellent source of many vitamins and minerals, including calcium, copper, potassium, and vitamins A, C, and K. It also contains a lot of fiber, which can promote healthy digestion. It has a strong flavor and can be used with mild green foods such as spinach or romaine lettuce.
If the taste of kale is too strong for your preference, you can choose kale-young kale plants are much milder.
One of my favorite ways to enjoy kale is hand massage with avocado, a little fresh lemon juice and a little salt and pepper. It is so simple and easy, massaging the kale not only softens the texture, but also removes some of the bitterness in the leaves.
Healthy toppings for salads
There are endless choices for salad ingredients. It’s great to be creative and keep trying new things, otherwise you might get stuck and give up salad altogether, which means you will miss all their health benefits.
These are some unique ideas for healthy salad dressings.
A healthy source of protein
One way to transform a salad from a bland dish into a full and satisfying meal is to add a lot of protein. Protein can help you stay fuller longer and is important for healthy skin, hair and many processes in the body.
- Roasted Chickpeas
- Grilled or roasted chicken
- Hemp heart
- Boiled egg
- Black beans, kidney beans
Healthy fruit choices
Fruits do not usually come with salads, but they are one of the ways to make salads more interesting. Combining sweet or sour fruits with salty foods in salads can create a dynamic flavor that will make you look forward to eating salads.
- Dried fruits: Dried cherries, cranberries or apricots are good sources of fiber and can add some sweetness and texture to your salad. Make sure to choose dried fruits without added sugar-The USDA recommends limiting sugar to less than 10% of total daily caloric intake.
- Fresh strawberries, blackberries or blueberries: These are rich in antioxidants that can help your body resist the effects of stress. They go well with feta and spinach.
Fat adds flavor, and most of the options below also contain other proteins, vitamins and minerals. Adding protein and healthy fats to green leafy vegetables can make your meal more satisfying and keep you feeling full throughout the afternoon or evening.
- Olive oil (pair with vinegar as a seasoning)
- Nuts (walnuts, almonds, cashews)
- Seeds (sunflower seeds, pumpkin seeds)
Vegetables can add color, fiber, vitamins and minerals to your salad. They can also enhance the flavor of salads. With many different vegetables to choose from, you can ensure that your salad always has a fresh flavor.
- Carrots (chopped or thinly sliced)
- Red or white onion
- Bell pepper, banana pepper
- Brussels sprouts
- Sliced radish
Healthy dairy choices
Dairy products can be a great way to add more protein, calcium and flavor to salads. Most salads containing dairy products are served in the form of cheese. Adding a small amount of cheese can make the salad more delicious. Try the following cheese options:
- Sheep cheese
- Parmesan cheese
- Blue cheese
- Goat cheese
- Parmesan cheese
Now that you know how to make a healthy salad and some ways to change the situation, here are some recipes to help you start making a great salad:
- Greek Salad
- Kale Salad with Roasted Chickpeas
- Healthy Taco Salad
- Quinoa Salad
- Mediterranean Lentil Salad
- Vegetarian Cobb Salad
As you can see, there are many ways to make vegetables green, and salads don’t have to be boring or ordinary. With a little creativity, you can make a salad that satisfies you and help you look forward to eating vegetables.
Whenever you start to develop a new habit, remember that it is okay to take one step at a time. Making too many changes at once can be overwhelming, so try adding a new item or two to your salad, or just swap the vegetables for appetizers.
Happy making salad!
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