10 tips for making the perfect salad

Salads are essential for the proper functioning of the body. Excellent source of vitamins and mineral salts, they help treat and prevent various diseases. In addition, the combination of greens, vegetables and fruits is a complete and perfect meal for those who want to lose a few pounds.

“The consumption of salads, especially in the case of leaves, is important for weight control, as they have a great capacity for satiety when eaten in large quantities and are low in calories”, says nutritionist Solange Ventura.

Next, check out 10 tips to help you get all the benefits of salads and how to prepare them deliciously!

1. Wash the leaves and vegetables well

Raw vegetables should be washed well, leaf by leaf, then drained. To clean the lettuce, for example, loosen the leaves and wash one by one. Soak them in water and vinegar (one tablespoon of vinegar for every liter of water) for 10 minutes. Drain and dry in the colander. Keep it in the fridge, before washing, for up to 5 days.

two. Choose vegetables correctly

Choose ripe, smooth and shiny tomatoes. In the case of beets, choose those with a strong color, very dark wine red and of medium size. As for the radishes, choose those that are without cracks, with a thin and smooth skin, firm and without spots on the skin.

3. Prefer natural sauces

According to nutritionist Solange Ventura, it is important to be careful with side dishes based on mayonnaise, cream, cheese, ready-to-eat sauces, etc., as they are high in calories and sodium. Therefore, prefer sauces based on yogurt, preferably skimmed or semi-skimmed, mustard, orange, homemade.

4. invest in fruits

Fruits are also a differential. Pineapple with vegetables, leek with apple, mango and green leaves, in short, anything is possible. You can also use the fruits in sauces and mix, for example, strawberries with honey or make a raspberry chutney.

5. Abuse of colors

According to nutritionist Glauce Lamoglie de Carvalho, each color represents the predominance of certain nutrients and phytochemicals, active principles contained in foods that are capable of bringing benefits and prevent disease. Therefore, the more colorful the salad, the more advantages it will have. Thus, combine several types of leaves, such as lettuce, watercress, chard, arugula and chicory, and also include vegetables such as carrots, potatoes, beets, eggplant and zucchini.

6. use lemon

Grated raw carrots tend to darken, as well as other foods that are usually present in salads, so sprinkle it with lemon juice, as it is known to be a rich source of vitamin C that reacts with the oxygen contained in the air, preventing the food to become dark.

7. Combine vegetables and nuts

Choose nuts, chestnuts and peanuts and mix with leaves and vegetables, as they are composed of good fats that help in the functioning of the body. body. “They regulate cholesterol levels, reducing LDL (bad cholesterol) and increasing HDL (good cholesterol), preventing arteriosclerosis and hypertension, contributing to a healthier heart and brain,” explains nutritionist Natália Colombo.

8. Enjoy the right seasonings

Ideally, you should use olive oil, gersal (a mixture of sesame seeds and salt), lemon or vinegar to dress the salad. Be careful with excess salt, as, according to the World Health Organization (WHO), it is recommended that daily intake does not exceed 5 g, which corresponds to 2 mg of sodium and a level teaspoon.

9. add protein

Include proteins such as chicken, beef, fish and tofu in salads to make them more substantial and nutritious so you can have a complete and healthy meal.

10. Cut the ingredients evenly

Cut the ingredients into even sizes so they mix well and are easier to eat.