How to make a healthy salad ?
First of all, eating salads is a healthy habit from various reasons like :
you have the chance to eat raw vegetables and fruits with lots of fibres and vitamins
the caloric density is low (unless you get carried away with the dressings and carbs:))
you have the possibility to integrate a lot of healthy fats (nuts, seeds, avocado and other cold pressed oils)
Also when you don’t know what to do with the leftovers you can (re)invent a tasty salad.
For example if you have bread leftovers you can make some delicious crispy croutons with olive oil or if you have roasted chicken from the last dinner, it will be the perfect protein choice for the next day salad. Just add some endives, mustard, dried tomatoes, olive oil and lemon :)) and the salad is almost done.
Salads are easy to make and also easy to carry with you on the go.
Just make some time to shop good quality ingredients.
A classic salad anatomy
Here I am braking down a classic salad in order to analyse the main components. There are some steps and some key ingredients that make the difference between a normal salad and a special one. But the main secret is “Best you can get” ingredients.
Greens, vegetables and fruits - the base
You can use any kind of green leafy vegetables you like. Lettuce, arugula, spinach… mild, strong or bitter flavours… there are really many options. As a buying advice try to get always fresh products, check the overall aspect, the colour, check that the leaves are not damaged, withered or with brown spots. When you arrive home from shopping wash carefully with cold water the green leaves and keep them in the refrigerator. This way the leaves will keep their freshness longer. In addition to the green leaves you can add some crispy vegetables and/or fruits (peppers, carrots, cucumbers, apples) and some juicy vegetables and/or fruits (tomatoes, pineapple) according to your preference.
Proteins
Quality proteins give nutritional value and balance to a salad. Again we have many possibilities here. Meat, eggs, fish, cheese and also many vegan options (like tofu, beans, peas and lentils.)
Keep in mind !
Some rich protein foods are also rich in fats so when you use them pay attention to quantity and the other fats you use in the salad. For example if you plan to make a arugula salad with gorgonzola cheese don’t go to crazy wit the nuts and with the oil or dressing. You have a lot of fat from the cheese alone :). Go with a crunchy vegetable like green or red pepper and some cherry tomatoes.
Some rich protein vegan foods are rich also in carbs like beans or peas so try not to combine them with pasta or sweet potatoes.
Carbs - other than from fruits and vegetables
Sweet potatoes, bread croutons, pasta, corn
When I am thinking of a classic salad first thing that comes in my mind is a large bowl with green lettuce leaves. A light dish packed with quality nutrients not necessary a bowl with pasta and peas :). Of course a crispy bread crouton here and there has its place and gives savoury to the dish. In salads, I try to keep the carbs on a low level. However it is also related to your needs. After a very intense workout for example, a pasta salat seems more helpful than a bunch of leaves…
Nuts and seeds
Nuts and seeds are packed with good fats, proteins and minerals. Yes they are very healthy but we have to pay attention to quantity especially if we count the calories in the salad. Around 20 grams should be ok for one person. Almonds, cashew, pecans, pumpkin, sunflower seeds, flaxseeds… you really have a wide range of options. The healthier option are the raw ones not the roasted and salted ones. After opening the package seal the bag as good as you can and keep it in the refrigerator. In time the nuts and seeds can get rancid and the taste and properties are affected.
Other healthy fats
Avocado and cold press vegetable oils are healthy options
Dressing - a simple vinaigrette
Sometimes less is more :) …
My favourite simple vinaigrette is made just with extra virgin olive oil and fresh lemon juice. Salt and pepper to taste and this is it. I use a 1/3 ratio between lemon juice / olive oil for the dressing. I think a 1/3 ratio between acid and oil is a good point to start regardless the dressing you have in mind.
I also successfully tried balsamic vinegar with lemon juice, olive oil and mustard for the dressing. The mustard gives the dressing a good consistency, emulsifies the dressing and keeps together better the oil with the vinegar.
You can try whatever ingredient you like to flavour your vinaigrette just take care it does not overpower the other ingredients flavour. For example a lettuce salad works well with a lemon vinaigrette and more intense and spicy salad like arugula salad works well with balsamic vinegar and mustard dressing. Bitter salads also go well with mustard dressings.
Combine and mix all ingredients for the dressing in a jar then add the dressing with a spoon just before serving. Enjoy !
