The greatest health benefits come from vegetable salads. Eating them, you can normalize digestion, cleanse the body and even get rid of excess weight. When eating vegetable salads, the body spends more calories than it gets with this food.
Using ingredients like fresh herbs, cucumbers, tomatoes, and cabbage, you can make many variations of a healthy dish. Fresh vegetables and fruits are the ideal base for any salad, which can be supplemented with ingredients of your choice.
The most useful is a salad made from vegetables that have just been picked from the garden. They contain a maximum of vitamins, which are partially destroyed during long-term storage of the vegetable. Fresh carrots are especially rich in vitamins. It is a source of ascorbic acid, tocopherol, retin, nicotinic acid, B vitamins (B1, B2, B6, B12) and K.
In order for the vitamins in vegetables to be fully absorbed by the body, fats are needed. Therefore, salads are usually seasoned with vegetable oils: sunflower, olive, corn, sesame, soy and others. They will not only help the beneficial substances contained in the vegetable component of the dish to be better absorbed, but also give the salad a richer and more interesting taste. It is not uncommon for culinary experts to add spices and herbs to butter for a healthy and tasty dressing.
You can also fill your meal with sour cream, yogurt without filler, mayonnaise. However, the last option for health and slimness is not the best. The product is considered heavy and quickly perishable. It will certainly improve the taste of the salad, make it more nutritious, but such a dressing is very high in calories, contraindicated for many health problems (for example, gastritis, pancreatitis, flatulence, diabetes, asthma and allergies, high cholesterol, diseases of the gallbladder and biliary ways and many others).
Salads based on fish, seafood, chicken, veal and other lean meats, chicken and quail eggs are no less useful, but more nutritious. They also include vegetables.
It is undesirable to use products containing preservatives, flavorings and flavor enhancers for preparing salads. A healthy dish will be spoiled by such an addition to it.
The combination of protein products with herbs, vegetables, fruits, vegetable oils is a guarantee that the body will receive all the nutrients it needs.
Every housewife knows a simple version of a summer salad. It is enough to cut fresh cucumbers, tomatoes, greens into slices, salt and season with sunflower oil. However, although such a dish is useful, it does not differ in originality. You can make an unusual and healthy salad using one of the recipes below.
For preparing a salad called “Fresh” take a set of products consisting of:
- tomatoes – 250 g;
- Chinese cabbage – 250 g;
- kiwi – 4 pcs .;
- lemon or lime – 1 pc .;
- vegetable oil and salt to taste.
Cut the cabbage into thin slices. Spread out on a dish. Lightly salted, poured over with lemon juice, sprinkled with vegetable oil. Spread on top a few slices of lemon cut into small pieces.
The tomatoes are washed. Remove the peel from the fruit, remove the juice with the seeds and cut the pulp into small cubes. Spread the tomato mass on a layer of Chinese cabbage with a slide. Spread kiwi slices on top. Decorate the top with a slice of kiwi or tomato.
More satisfying, but no less original salad – “Sofia”… To prepare it, you need to stock up on ingredients:
- fresh cucumbers – 200 g;
- celery (root) – 200 g;
- dill – 1 bunch;
- olives – 150 g;
- soft cream cheese – 200 g;
- sour cream, salt, pepper – for dressing.
The cheese is lightly kneaded with a fork and transferred to a salad bowl. The olives are cut into pieces and spread evenly over the cream cheese. The next layer is made from chopped celery. Then a layer of finely chopped cucumbers is formed. The dish is salted, pepper, poured with sour cream. Garnish with dill, cucumber circles and a whole olive in the center.
Lovers of more nutritious meat dishes will surely enjoy Julia salad… It is perfect for any festive table.
To prepare it you need:
- boiled chicken breast – 250 g;
- tomatoes – 2 pcs.;
- avocado – 1 pc.;
- chicken egg – 2 pcs.;
- hard cheese – 100 g;
- tangerines – 2 pcs.;
- olive oil – for dressing;
- salt, pepper, herbs – to taste.
Cut the chicken fillet into strips. Spread in a salad bowl in an even layer. Lay on top in layers: finely chopped tomatoes, avocado pulp, eggs grated on a coarse grater. Salad is salted, pepper to taste, poured with olive oil. Sprinkle on top with a layer of grated cheese, decorate in a circle with tangerine slices and herbs.
There are many original recipes for delicious and healthy salads. Most of them include familiar and affordable ingredients and are not difficult to prepare. So don’t be afraid to experiment to diversify your diet!
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