You have probably heard that salads are healthy. But often they are labeled as monotonous, boring and not satisfying. But that is a mistake! It depends on how you prepare your salad. If you do everything right, salad is not only extremely healthy and perfect for losing weight, but also incredibly varied and delicious. The best thing about it is that you don’t even need great cooking skills to prepare a tasty salad.
The basis: A variety of salads
From iceberg lettuce to Lollo Rosso, to baby leaf lettuce, chicory and butterhead lettuce – the list of possibilities is long! You are free to choose according to your own taste. However, it is worth considering seasonal salads, which are generally less expensive as they come fresh from the field. You can also combine different types of salad to add variety to your dish.
Salads: Nutrient-rich powerhouses with few calories
Salads are rich in positive ingredients such as folic acid, iron, beta-carotene and vitamins B1, B2 and C. At the same time, they have a low calorie content of less than 20 per 100 grams. This combination makes salads the ideal choice for obese patients who want to lose weight healthily and strive for a balanced diet.
The dressing: The decisive factor
A common mistake when enjoying a salad is the dressing. Even if you put together a healthy and light salad, the wrong dressing can undo all your efforts. Avoid heavy cream, sour cream or mayonnaise-based dressings, as they overpower the flavor of the salad and provide extra calories. Ready-made salad dressings from the supermarket often contain hidden amounts of fat and sugar. Instead, you can make your own light and delicious dressing with just a few healthy ingredients. This way, you can customize the flavor of your salad and avoid getting bored.
The basis for a simple dressing is a high-quality oil such as olive, walnut, rapeseed or pumpkin seed oil. Add a little balsamic vinegar, salt and pepper. You can refine the dressing to your taste with orange or apple juice, honey, mustard or tomato puree. Herbs, spices, onions and garlic can also add flavor to your dressing.
If you want a little more saturation
You can combine your salads with lean meat or fish from time to time. Lean turkey, beef or ham strips go just as well as salmon, trout or shrimp. Don’t just think of salad as a side dish, but as a balanced meal. You will find that this gives the salad a new dimension. Meat and fish provide important nutrients if you choose lean and high-quality varieties.
Extras!
There is no reason why you should not add a hard-boiled egg to your salad from time to time if it appeals to you and satisfies your appetite. Fruit can also be an interesting addition. Peach slices, for example, go perfectly with a salad with turkey and curry dressing. Strawberries, on the other hand, harmonize perfectly with green asparagus, rocket and a few strips of lean ham.
Just experiment and let your creativity run free. Visit the weekly market and discover new ingredients. Create your own dressings, try out different spices and use fresh herbs generously.
The health benefits of salad
Salad, along with the described additions, contains a wealth of important nutrients that your body needs. This has been confirmed many times by numerous recent studies. By regularly eating salad, ideally every day, you provide your body with plenty of vitamin C, folic acid, lycopene, beta-carotene, iron and vitamin E.
Vitamin C is not only important for the immune system, but also promotes the absorption of iron. Salad provides both, strengthening nerves, muscles and the immune system. The combination of vitamin C and vitamin E also provides antioxidant protection against aging and disease. Folic acid is essential for blood formation and, in combination with other vitamins, can protect against atherosclerosis. Hardly any other meal contains as much folic acid as fresh herbs and leafy salads.
Another important ingredient in salad is lycopene, a phytochemical. Lycopene supports detoxification processes and inhibits cholesterol formation. You can find lycopene primarily in reddish fruits and vegetables such as tomatoes, pink grapefruits and similar varieties. Finally, beta-carotene, which is found in yellow, red, dark green and orange fruits and vegetables, plays a role. Broccoli, red peppers, carrots, spinach and kale are good sources of beta-carotene. It serves as UV protection for the skin and slows down the aging process.
Conclusion: Healthy enjoyment and variety with salad
Salads are an excellent choice for overweight patients and offer a variety of health benefits. They are high in nutrients, low in calories and can help you lose weight. With a wide selection of lettuces, fresh vegetables, delicious toppings and homemade dressings, you can create new and varied salads over and over again. Experiment with different ingredients, discover new flavor combinations, and let your creativity run free. This not only keeps the salad healthy, but also makes it a delicious meal that will help you on your way to a healthy weight.
