A healthy, delicious salad recipe.
If you’re trying to eat enough fruits and vegetables, a salad is an easy and tasty way to reach your daily quota, or at least bring yourself closer!
When you know what to include, they can also be a nourishing, self-filling food.
But be careful: if you don’t pay attention to portions and ingredients, salads can easily become calorie bombs.
To simplify your salad making process, we came up with a foolproof recipe for filling and healthy salads.
But first, let’s see if your bowl green can go wrong.
Pour the dressing on the salad.
4 biggest salad mistakes (and how to fix them)
Mistake: you limit salad to vegetables.
“The more vegetables you add, the more you fill,” says Chelsey Amer, a registered dietitian in New York City. She prefers bulk salads with other nutrient-rich vegetables such as broccoli, cabbage, cucumbers and tomatoes.
But if you’re making a salad instead of an aspect, go beyond the non-starchy vegetables, Alyssa Cohen MS, RD, LDN.
“While non-starchy vegetables are an important dietary component, your salad lacks protein and fat, which is an important part of any meal,” she cautions.
Ideally, your salad should include all three macronutrients – carbohydrates, protein and fat.
Error: you are too – or stingy – on the dressing.
“Spices are a source of fat, which increases the satiety and texture of a salad,” Cohen says, but people often eat salad. ”
Flooding your greens will not only add extra fat and calories, but you may also add sugar, salt and other additives in the case of bottled sauces.
But don’t feel like you have to skip the dressing – it’s no fun, you need fat to absorb some of the essential nutrients. “Let it strengthen your salad instead of overwhelming it,” Cohen says.
Making your own delicious sauce at home is easy – you can control the ingredients here. We recommend one to two tablespoons of sauce per salad. (more on the homemade dressings below!)
The woman with the toppings.
Error: you load high-calorie toppings.
Fat is the most energy-dense constant nutrient – nine calories per gram – so it can be easily overdone.
If you’re making a salad at home or ordering from the menu, consider “some” instead of “all” when deciding what ingredients and fat sources to include.
Avocados, nuts, seeds, cheese, and are delicious ingredients, but “although many source itself is not healthy, but a combination of these fats can quickly add a lot of calories,” Cohen said.
She recommends keeping a portion of these add-ons and choosing one or two of your favorite, not all.
Mistake: your salad is full of sugar.
Sugar is a sneaky ingredient that can be hidden in dried fruit, candies and seeds, Fried or caramel “crisp” items, of course, salad dressing, salad dressings, says koen.
“If you like sweet taste, choose fresh fruit,” she advises. If you add other items to your salad, use them as an ornament rather than an important part of your salad.
Baby kale green on a plate.
How to build a perfect salad?
Ready for the best salad? This is our recipe to help you make a perfect salad, from vegetables to spices, and everything in between.
Step 1: build your base.
Catch your green. Instead of just one bowl of icebergs, try combining leafy greens: butter, Rome, arugula, chicory, escarole, chicory, beets, spinach, and mesclun.
Choose a soft and crisp blend, and a sweet and bitter green. If you have just eaten fresh vegetables or are still learning to like vegetables, minced or chopped leaves can make them more palatable.
Worried about the cost of buying a few vegetables and potential waste? Take a pre-mixed mixture from the store.
Professional tip: if you use a hearty green food like kale or cabbage, massage the leaves with a pinch of salt and a small glass of lemon juice or vinegar before serving time. This will soften the green and make it easier to chew.
Partial repair: a vegetable is a green container.
Women who cut red pepper.
Step 2: fill in more vegetables – and fruit.
Once you have your bowl of vegetables, reach fruit and non-starchy vegetables. Now, you have a chance to eat the colors of the rainbow, and don’t forget the “pale” vegetables.
Try asparagus, radishes, bean sprouts, jicama, broccoli, green peppers or Onions. Loading non-starchy vegetables can help you feel more satisfied and eat less calories.
Think about mixing colors, textures, and flavors. Or create a theme, such as taco salad, salad Nicoise, or homemade your favorite takeaway salad.
If you don’t like raw vegetables, you can bake, roast, or roast vegetables, warm or cold.
Then add some fruit. “I like to add some fruit to my salad to hide a sweet surprise between the greens,” amell said. Delicious choices include apples, pears, berries, oranges or cantaloupes.
Expert clew: buy bags or green vegetables, producing a homemade salad, then from the salad bar – chopped vegetables picked up some prepared sugar beet and carrots, clove peppers, broccoli or roasted pumpkin.
Partially fixed: a non-starchy vegetable is a green container, and a fruit is a purple container.
Step 3: choose a protein.
Give all vegetables some strength and lean protein service.
Although Amer likes tuna salad and grilled salmon, she also likes to use protein to create novelty. One of her recent findings was to eat a small amount of smoked salmon and arugula salad at breakfast. The runny yolk creates a warm, delicious seasoning.
Cheese or tofu can be a source of protein or eggs and fish. “Of course, grilled chicken or Turkey, lean steak or fish/shellfish is the best choice for meat-eaters,” Cohen said.
Keep the cooked protein at the lowest preparation time for your salad. Bake or roast tofu in advance, salmon or chicken; Drain and rinse beans; Boil some eggs, then peel them so that you can finish your meal in a few minutes.
If you’re using the rest of the meat, cut it into thin slices and spread the flavor into the salad.
Partial repair: a protein is a red container.
Step 4: choose your carbs.
Crackers and croutons are typical carbohydrate partners for salads, but they tend to add unwanted fat and salt (and sometimes trans fats).
Add healthy carbs to your salad and think about leftovers. Cohen USES healthy carbs like roasted pumpkin to go with the salad. It also helps to make your salad winter, giving them some weight and warmth.
Quinoa, farrow, beans, or lentils, because they also contain protein, so you can choose a good carbohydrate.
You can also try these healthier cookies and chip exchanges, or add a small number of stores to buy – Cohen likes to use taco salad to crush some cornflakes made from beans.
If you’re a fan of deep-fried bread, try to control how much oil you use, or bake a slice of whole wheat bread for a healthier Caesar salad.
Partial repairs: a carbohydrate is a yellow container.
Spinach salad with vinaigrette.
Step 5: add healthy fats.
Fat increases flavor and satisfaction, but it also pours in calories. Although healthy fats in salads usually come from dressings, avocados, nuts and seeds can be used.
Cohen likes to make his own seasoning with ingredients like avocado, olive oil and red wine vinegar, sometimes adding mustard or lemon juice to increase the taste.
She says bottled sauces have gone a long way and many contain only full ingredients. “Just remember – no matter how great the label looks, retention is key,” she added.
Amer recommends using translucent or translucent dressings, such as vinegar.
At home, she USES a 1:1 ratio of vinegar and oil to add flavor and maintain healthy fat. Adding a small amount of Dijon mustard to the mixture will act as a binder.
“Always start with your salad because you can add more if you need to,” Amer says.
If you want to use fat on salads, such as nuts, avocados, or seed, can consider to use salsa, a flavor of vinegar or lemon or lime juice as your “condiment”, omit the oil.
Tip: pour your dressing into a bowl and add green and polish to each leaf. This is a restaurant technique that helps you stretch your dressing and add flavor to each bite.
Partial repairs: an avocado, nuts, and most shredded cheese are a blue container (healthy fats). A seed or part of a fixed dressing is an orange container, a serving of oil or nut butter is a teaspoon.
Look at these repair approved dressings:
Lemon tarragon oil vinegar.
Creamy dill sauce.
Healthier ranch dressing.
Thousand island dressing
Step 6: finish with the topping and flavor boost.
These ingredients are where you can turn your salad from a buzzing sound to a great place, but it’s also an easy place to go. (hello, bacon!)
If you choose to use your fat as the top, measure your portion to avoid adding more than you intended.
Cut nuts and avocados into small pieces to stretch their taste and choose baked and salty nuts to avoid excessive sodium.
Partial restoration: herbs and spices are free!
The bottom line
Salad is a simple and delicious way to load all the food groups in a meal, but it’s important to remember the size of the control component.
With this formula, you can mix and match and experiment to create a meal that is delicious and healthy.