There is a lot of nutritional interest in a good salad. We have to compose it in a tasty, but at the same time finished way. Lettuce is not synonymous with lettuce and tomato, or rather, should not be.
So, what is important to put in a salad so that it is a complete dish?
Grain: preferably whole, which will provide us with a supply of carbohydrates. Examples: rice, quinoa, corn, bulgur, couscous.
Protein: whether of animal or vegetable origin, using tofu, tempeh or legumes (beans, beans, lentils, peas).
Vitamins and minerals: they come through vegetables and fruits that we can (and should) add to salad, remember that vitamins are in color. Therefore, always add foods with color to your salad. Interesting options: arugula, spinach, red cabbage, green beans, broccoli, apples, beets, watermelon, strawberries, blueberries, carrots, onions and others.
Thick: so that we can fix fat-soluble vitamins, as well as contribute to the proper functioning of various systems in our body (from cardiovascular to reproductive). Examples: avocados, nuts, almonds and seeds.
Let your imagination run wild and vary the combinations, this is the most important thing. The icing on the cake will be the sauce you choose to use if you wish. From simple oil and vinegar to pesto, mustard sauce or vinaigrette. Important tip: always keep the sauce in the refrigerator, and then use it when the salad is ready.
Let’s move on to suggestions. Take a look at these two very tasty and complete salads!
Salad of strawberries, bulgur, tofu, watercress and almonds. Very balanced, nutritious and tasty offer. In addition to being beautiful, it is delicious, with a contrast of flavors and textures that bring us complete satisfaction.
Strawberries provide a delicious texture and freshness that complements the sour taste of watercress (so important for our blood quality – they have a very good concentration of iron).
Almonds, in addition to providing texture, are also important in giving this dish good fat.
For a gluten-free version, you can replace bulgur with boiled rice, for example. Salad is great without dressing, but if you like something that combines all the flavors, try mustard dressing. I guarantee it will be delicious…
Quinoa and Peach Salad
Quinoa is a very complete grain, it is a real complete protein – it has nine essential amino acids. I love quinoa as it is very versatile and quick to prepare (no soaking required and ready in 15 minutes).
This quinoa and peach salad is delicious. The peach gives off a sweet flavor that contrasts beautifully with the beets. I suggest beets, carrots, green beans, celery, and almonds as a supplement, but you can actually adapt it with any vegetables you have.
It is prepared very quickly, this dish turns out to be full, nutritious and tasty. It gives us all the nutrients we need, in addition to being easy to transport and take with us in a lunch box, for example.
I suggest pairing it with pesto, but really, if it suits the flavors you like the most, it’ll be great. I really like this proposal for this very reason, it is versatile and tasty.