How to make a really useful salad: 5 important ingredients

Sometimes after a hard workout or a week of serious savings, you suddenly feel inspired and want to eat something useful and nutritious. A salad comes to your mind at such a moment. But is it really useful? There are salads with dark leafy greens, for example, with spinach, and there are - with a creamy dressing, like "Caesar". Most people much like the latter option, but it certainly is not suitable for a healthy diet. Here are the rules to remember when choosing ingredients for a salad.

Greenery

Lettuce is the perfect base for salad. In the center of the recipe, there should always be green, because there are a lot of nutrients in it. Good options are also cabbage-kale, spinach, Roman salad, arugula, a mixture of greens. These are foods rich in vitamins, minerals and fiber. Stay away from the iceberg salad, because it does not do any good, it is 95% water. It is better to try other types of greenery and find one that you personally like.

Vegetables

You probably know that it is very important to include vegetables in the diet, but it is especially important to add them to the salad. Using the right combination, you can create an amazing taste, and also provide yourself health benefits, reducing the danger of high cholesterol and heart disease. A simple rule: choose three vegetables that fit well for your taste. For example, onions, tomato and cucumber, cauliflower with celery and carrots or pepper with corn and olives. Experiment and find similar combinations that will cause you to have an appetite.

Protein

Protein is of great importance, as it provides a feeling of satiety and fills with energy. The classic chicken, cooked on the grill, is perfect, but you can use other options, for example, shrimp with lemon. You can also add chickpeas, kinoa, pieces of eggs, peas, white beans. These are excellent options for both meat lovers and vegetarians.

Refueling

Do not use cream filling! Yes, of course, they are delicious, but try to refuse them. Of course, the salad without dressing will be fresh, but the creamy varieties make a rather useful dish a source of useless fat. It is better to make a refueling at home. Just mix the butter with the balsamic vinegar and add the garlic or a pinch of sea salt. If you buy a refueling in the store, be sure to read the composition and see how much fat there is. If the list of preservatives is very long, it is hardly useful. Perhaps it's better to spend a few minutes preparing your own refueling, in which there are no harmful additives.

Additional tips

If you want to feel yourself flawlessly or just want to diversify your diet and make the salad brighter, try adding unusual ingredients to the dish. For example, dried cranberries, walnuts, raisins, almonds, avocados, sliced apples, mandarin slices. Salads are a simple way to get full, they are useful and tasty if you follow the rules described above. Do not be afraid of experiments, combine different ingredients - and a healthy salad will become a permanent dish in your diet.