Is it hard to eat salad?  Discover 5 Healthy and Delicious Sauces

Is it hard to eat salad? Discover 5 Healthy and Delicious Sauces

If there is a branching point in the Brazilian diet, then it is the consumption of vegetables and, accordingly, fiber. According to the Brazilian Institute of Geographical Statistics (IBGE), the average per capita fiber intake is insufficient. To meet an adequate recommendation, you need to consume at least 25 grams of this nutrient.

According to the World Health Organization, the daily consumption of vegetables should be 5 servings, and by following this simple recommendation, a number of chronic diseases can already be prevented. A great difficulty for individuals in incorporating these foods into the diet, besides lack of habit, would be resistance to taste.

As they become familiar with the routine, not only will the taste adapt, but the essential ingredients for our vitality can also be tasted. Given this limitation, some tips may be helpful to increase the public’s commitment to these foods, such as changing the cooking method, placing vegetables in the oven, adding seasonings, spices, and sauces.

The challenge when creating a delicious dressing is to balance the acidity of the vinegar or lemon with the intensity of the oil so that the salad doesn’t become too greasy. To avoid the consumption of industrial sauces with added sugar and preservatives, there are very tasty and nutritious preparations. Will we meet some of them?

1. Yoghurt Sauce:

Ingredients:

– 1 jar of full-fat natural yogurt
– 1 tablespoon Dijon mustard
– 1 teaspoon Worcestershire sauce
– 2 tablespoons extra virgin olive oil
– juice of half a lemon
– Salt and pepper to taste
Preparation: mix all the ingredients with a fork or fuet to form an emulsion. Add olive oil and lemon for a sour note.

2. Lemon garlic sauce

Ingredients:

– 1 crushed garlic clove
– 1 pinch of salt
– 2 tablespoons Tahitian lemon
– 2 tablespoons extra virgin olive oil
– lemon peel
Preparation: mix the ingredients well and add to leafy or vegetable salads.

3. Pesto sauce

Ingredients:

– 100 ml olive oil
– 60 g walnuts
– 1 bunch of basil
– 1 small garlic clove
– 4 ice cubes
– 50 g grated parmesan cheese
– salt to taste
Preparation: Blend butter, nuts and garlic in a blender. Add ice cubes, salt and basil leaves. Whisk quickly so that the leaves do not darken. Turn off the blender and add the grated cheese.

4. Avocado Sauce:

Ingredients:

– 2 tablespoons of avocado
– ½ tablespoon olive oil
1- unsweetened lemon juice
– 2 tablespoons of mustard
– 1 garlic clove
– 1 pinch of salt
Preparation: Grind all the ingredients in a blender until a homogeneous consistency is obtained.

5. Honey mustard sauce

Ingredients:

– ½ cup olive oil
– 1 tablespoon mustard
– 1 tablespoon honey
– 3 tablespoons lemon or vinegar
– 1 pinch of salt
– pepper to taste
Preparation: mix all the ingredients in a container until a homogeneous consistency is obtained.

Leave a Comment

Your email address will not be published.