Basic ingredients for healthy and balanced salads!
I talked about the importance of eating vegetables and greens as part of a healthy nutritional plan in my previous article “Why you should eat your salad”.
I mean let’s face it, salads are the only subject that vegans and paleo fanatics actually agree on!
In this article, I will elaborate on the most important components of a nutritious salad, what to avoid and how to make a healthy and balanced salad.
Greens Base
The true power of green vegetables. This will be the base of your salad which will give your system the folic acid and lutein it needs.
Go for both dark leafy greens such as baby or wild spinach for the iron, kale for the vitamin K, or you can go for a bit of a crunch and freshness by adding cucumber. You can also add white or light greens such as cabbage, turnip or horseradish.
How much to put: 1–2 cups is the minimum required.
Colored veggies
Add color to your salad by introducing a variety of colored veggies such as red tomatoes (for lycopene), Yellow bell peppers (vitamin C), broccoli, red onions.
You can also add carrots, just remember that it is considered a tuber and has carbs.
How much to put: Add 1 cup or half the amount of your greens base.
Healthy dressing and fats
The best salad dressing should have 2–3 ingredients. Some suggestions for healthy dressings include:
- Extra virgin olive oil and apple cider vinegar.
- Extra virgin olive oil and balsamic vinegar (if you are allergic to apple cider).
- Extra virgin olive oil and freshly squeezed lemon juice.
- Combine extra virgin olive oil with mustard and balsamic vinegar to make an interesting vinaigrette.
One of the biggest benefits of the Mediterranean diet is the healthy portion of fats coming from olive oil. Olive oil is excellent for salads, due to its nutrients and taste.
How much to put: A good dose of dressing (oil and vinegar) is around 3–8 spoonfuls (depending on the size of the salad, your body weight and weight goals).
Extra fats and protein
You cannot have a balanced salad without some protein. You could also add some extra healthy fats in the form of feta cheese, goat cheese or mozzarella.
If you are lactose intolerant or vegan, you can add some avocados and nuts such as pecans or pistachios.
Here a few suggestions for healthy fats:
- Avocados
- Greek feta, ricotta, goat or mozzarella cheese
- Nuts (pistachio, macadamia, pecans or cashews)
- Tahini
- Olives or olive paste
How much to put: 2 tablespoons of each is enough to add taste and a dose of healthy fats and protein.
Read the rest of the article here!
I talked about the importance of eating vegetables and greens as part of a healthy nutritional plan in my previous…stronghealthyandfree.com
by Nick Sigma CWC, EH, E-YRT200
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