Many people believe that a salad is just a decoration for a main course. In fact, it is a complete meal in itself, not just a handful of leaves on a plate with steak or in a bowl of pasta. Leafy green vegetables are well known as functional alkaline foods: they restore the acid-alkaline balance in the body, which because of our lifestyle constantly tends to shift to the "acidic" side, causing inflammation. Salads also act as prebiotics in the gut. Prebiotics are non-digestible, high-fiber foods that stimulate the growth of probiotic bacteria. This is very important because probiotics in the gut strengthen the immune system and optimize the absorption of nutrients from food. But the benefits of leafy vegetables don't stop there (as I never tire of writing about).
Here are ten tips for the perfect salad.
Prepare the leaves
Rinse the leaves thoroughly with plenty of water to get rid of any dirt. Then lay them out to dry on a clean kitchen towel or place them in a dryer, where a quick spin dries the leaves in seconds.
Thinly slice the vegetables.
If you're putting raw vegetables in the salad, I suggest slicing them as thinly as possible using a special knife or vegetable peeler: this will make the salad tastier and add a lovely crunch and texture.
Mix the ingredients
Choose ingredients in a variety of colors and textures - cucumbers, tomatoes, asparagus, cabbage, watercress, pumpkin, peppers, corn.
Add protein.
If you don't want to raid the fridge in as little as an hour after dinner, add protein to your salad that will help you stay full longer (e.g., legumes, tofu cheese, mushrooms).
Don't forget the herbs.
To make your salad taste perfect and add a powerful dose of beneficial phytochemicals, feel free to use fresh herbs: parsley, mint, basil, or any others to your liking.
Prepare the dressing
The perfect salad must have vegetable oil: it adds a mild flavor to the crunchy vegetables, makes the salad more nutritious, and is good for your heart. Use, for example, cold-pressed olive oil combined with lemon juice. Oils help the body absorb the fat-soluble vitamins A, D, E, and K.
Make sure the lettuce does not run out of juice.
If the salad leaves are the base of the dish, add the dressing just before serving so that the leaves don't run dry ahead of time.
Increase the concentration of nutrients
Seeds and nuts contain fiber, minerals, healthy fats and protein and can help lower cholesterol and support the immune system.
Don't be afraid to add some garlic
Garlic is beneficial in many ways, from helping fight cancer to preventing blood clots (and it helps raise good cholesterol and lower blood pressure). Garlic contains an allicin compound: it's health-promoting, but it breaks down when cooked, so try to eat garlic fresh.
Make it all yourself
Remember, the best salads are the ones you make yourself. Greens and vegetables, quality protein and heart-healthy fats - if you know what's in the food you eat, your health and beauty are in your hands.
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