Fresh, colorful and easy to prepare, mixed salads are especially popular in summer. But beware: behind their image of balance and lightness, they are not always as healthy as we imagine. Some recipes, although famous, really sometimes have more calories than the meat dish in the sauce. And if their ingredients are not chosen wisely, they can be very lacking in protein, which is essential to create a feeling of long-lasting satiety and ensure the maintenance of muscle mass, as Dr. Harvey Le Deroff, doctor of the Thalassotherapy Center, explains. our Alliance Pernik (Lower-Atlantic).
What are the main pitfalls to avoid?
Dr. Harvey Le Deroff. Many mixed salads on brasserie menus are unbalanced and do not provide all the nutrients the body needs to function properly. Most are very high in fat and/or very low in protein. With its fried croutons, Parmesan cheese and mayonnaise-based sauce, the classic Caesar salad, for example, contains a large amount of saturated fatty acids, which are harmful to the cardiovascular system. The Landes salad is nothing to envy with its duck breast and candied gizzards. As for oriental tabbouleh, it doesn’t have enough vegetables and protein. You can eat these salads for lunch occasionally, if you compensate in the evening with a good portion of protein, cooked vegetables, dairy and fruit. The most balanced traditional recipe is nicoise salad insofar as it contains starch, rice (Often present even though it is not part of the authentic recipe ingredients, editor’s note)Vegetables, tomatoes, onions and green salad, and protein, hard-boiled eggs and anchovies or natural tuna.
Can we settle on a simple plate of raw vegetables for lunch?
Eating large amounts of raw vegetables is not beneficial as it can cause bloating and digestive irritation without being satiating enough. In fact, due to the lack of cereals and protein, a meal consisting exclusively of raw vegetables does not “hold” until the evening, so there is a risk of hypoglycemia and cravings by midday.
How to compose a really balanced salad?
The most balanced salad is the one you make yourself. A little raw and a little cooked are needed for good digestion. Vegetables are half of the plate (radish slices, fennel slices, green beans, etc.) and starchy foods are a quarter of the plate (quinoa, brown rice, buckwheat, etc.), as is protein. For a sweet touch, a few strawberries, sliced peaches or diced watermelon are welcome. It’s also possible to sprinkle your salad with sprouted seeds to add flavor and volume, while enriching it with enzymes that ease digestion. In terms of protein, it is better to bet on different types: sardines, shrimps, ham… Vegetarians can choose pulses (lentils, chickpeas…) and seaweed such as wakame or dalse. For seasoning, I recommend skipping the oil, even if you watch your line. Opt for walnuts, camelina, or rapeseed flavored with aromatic herbs to increase your intake of vitamin C.