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7 essentials to make a healthy salad

26 mayo, 2021

Well designed and balanced, a healthy salad it can become your favorite dish … obviously you won’t want to eat it if you put only lettuce, lemon and some slices of a vegetable.

Therefore, we share this guide with you to prepare a salad that is as delicious as it is healthy. Take note!

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Anatomy of a healthy salad

Ingredients for a healthy salad

Discover what are the ingredients that can not be missing in your healthy salad. (Photo: Getty Images)

  1. Green Base: Skip tasteless lettuce first. Make a mix of lettuce with spinach, kale or chard for more flavor.
  2. Veggies – This is where you can get a kick out of it, add all the veggies you like! Cauliflower, broccoli, peppers, tomato, cucumber, corn, etc.
  3. Go nuts: meanwhile, the seeds provide the natural fats that your body needs: peanuts, almonds or cashews.
  4. Protein: in this step you can vary more to have different flavors each day: tuna, chicken breast, egg, fish or red meat. Make sure they are cooked on the grill
  5. so you don’t turn your salad into a calorie bomb.
  6. Cheese: some cheese… choose panela, mozzarella or goat instead of yellow cheeses.
  7. Sweet Touch: For sweet and sour flavors, add a handful of blueberries, raisins, or pomegranates.
  8. Vinaigrettes or dressings of your creation: Finally, avoid buying bottle dressings, as they have a lot of fat or sugar. Mix spiced olive oil or Greek yogurt with lemon.

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Do you want to take it to another level?

  • Mexican: You can add black beans, avocado, baked tortilla strips, yellow corn, and pico de gallo.
  • Mediterranean: add jocoque, toasted pita bread, cherry tomato, olives and olive oil.
  • Buddha bowl: replace the base with quinoa or brown rice, and add your favorite vegetables on top, such as kale, roasted sweet potato, red onion, avocado, corn, and a protein.

Discover more health and nutrition tips in Easy Kitchen