Fresh and light, these allies delight us all summer long. But to be a complete dish, neither too light nor too rich, salads must be well prepared… follow our advice.
Not all green salads are created equal
Lettuce, lamb’s lettuce, arugula, batavia, oak leaf… In France, more than 275 varieties of salad are divided into three main families: lettuce, chicory and “small salad”. Their common point? A real nutritional resource ! Tender, crunchy, low-calorie and satisfying, green salads are packed with minerals, vitamins and antioxidants. But each has its own strengths. For example, lamb’s lettuce is especially rich in vitamin C, purslane is rich in omega-3, romaine in calcium… In addition, they have seasons. You can benefit from a better nutritional balance by eating a variety of varieties. Reasons to put several in the same salad bowl!
Different colored vegetables are always good
Its diversity Summer fruits and vegetablesAllows you to adapt your recipes infinitely (or almost!). But the ideal is to concentrate as many colors as possible in the same mixed salad. Of course for the pleasure of the eye, but above all because the color of food and their qualities are directly linked: each plant pigment corresponds to certain protective properties. So, the red of tomato, watermelon, strawberry has especially anti-inflammatory effect, the orange-yellow of carrot, apricot, peach has a protective role for vision and immunity, due to the green chlorophyll that acts as a good gut regulator… the more colors we mix, The more we change the nutrition and therefore our antioxidant protection.
A little meat, fish, eggs… a must
They are proteins. And whether they are animal (meat, fish, eggs, dairy products) or vegetable (tofu, legumes, quinoa, soy, etc.), proteins in particular have a very good satiating capacity. They provide a lasting feeling of satiety hours after a meal. This portion of protein should represent a quarter of your mixed salad. Otherwise, the breakfast door is open!
Starches also have their place
They fuel us! Cereals and starch products must be present in the meal and can therefore be added to mixed salads: quinoa, buckwheat, pasta, rice, semolina… but in reasonable quantities! They should represent about a quarter of your plate. Bread is a grain product and should therefore be counted in this section. The key is to bet on quality: brown rice, basmati, wild but not white; Whole or semi-whole pasta; Lemon…
Spices must be measured
It is not a good idea to go without oil in the salad! Because it allows better assimilation of nutrients (minerals, vitamins, antioxidants) in food. Our body needs fatBut “good fats,” such as extra-virgin olive, canola and flaxseed oils.
On the other hand, not much is needed! One gram of fat provides 9 kcal and in excess it contributes to obesity. Thus, eating a light salad bathed in sauce is not a calculation. It’s best to have a light hand, even if it means adding more if necessary. And in restaurants, you can ask for a salad without seasoning and oil, give yourself a standard tablespoon of oil and vinegar.
Fine herbs, spices and seasonings… to be sprinkled liberally
It is the final touch that gives color, a delicious aroma, a delicate taste, all without calories! After all, they are a treasure trove of benefits.
chives or parsley, a few sprigs of basil leaves… Each fragrant herb provides its share of vitamins and properties, if it is eaten fresh instead of dried. Hence the appeal of sprinkling it on salads and freezing it to enjoy year-round.
Garlic, especially purple or black, contains many active compounds. So it has an antioxidant, anti-inflammatory, antimicrobial, antidiabetic effect and more! The effect is also found in turmeric. Ginger can improve energy expenditure. And apple cider vinegar helps better control blood sugar levels and will affect satiety.
And the bowls?
Punch bowls, Buddha bowls… so trendy, they’re almost everywhere! Varied, well-presented, colorful, the bowls promote healthy eating and adapt to all tastes: from raw fish or meat lovers to vegetarians or vegans. One specificity: the ingredients are placed next to each other, and not mixed. Obviously, they must be healthy, a treat for the taste buds and a lot for the eyes!
“Boule” or “boule” in French corresponds to the container and the noun that precedes it describes the contents. Thus, poke bowls come from Hawaii and are always based on raw fish (red tuna, otherwise salmon, bass, sea bream) diced and quickly marinated. Add fruits (mango, pomegranate), raw vegetables, avocado, seaweed, rice.
The Buddha bowl gets its name from the fact that the well-filled bowl looks like the Buddha statue’s fat belly! In principle, it is vegetarian, even vegetarian. Contains a cereal (rice, quinoa…), a lemon, raw or cooked vegetables, oilseeds. But more and more recipes include meat or fish.