Fresh and light, these allies delight us all summer long. But to be a complete dish, neither too light nor too rich, the salads must be well composed… Follow our advice.
Not all salad greens are created equal
Lettuce, lamb’s lettuce, arugula, batavia, oak leaf… In France, more than 275 varieties of salad are divided into three large families: lettuce, chicory and “small salads”. Their common ground? A true nutritional asset ! Tender, crunchy, low in calories and satisfying, salad greens are loaded with minerals, vitamins and antioxidants. But each has its strengths. For example, lamb’s lettuce is particularly rich in vitamin C, purslane is rich in omega-3, romaine in calcium… In addition, they have their season. Therefore, consuming different varieties allows you to benefit from a good nutritional balance. All the more reason to put several in the same salad!
Different colors of vegetables is always better
The variety of summer fruits and vegetablesallows you to adapt your recipes to infinity (or almost!). But the ideal is to concentrate in the same mixed salad as many colors as possible. For visual pleasure of course, but above all because the color of food and its virtues are directly related: each vegetable pigment corresponds to specific protective properties. Thus, the red of tomatoes, watermelons, strawberries has mainly anti-inflammatory effects, the orange yellow of carrots, apricots, peaches has a protective role for vision and immunity, the green is due to chlorophyll which acts as a good regulator intestinal… The more we mix the colors, the more we vary the nutrients and therefore our antioxidant protections.
Some meat, fish, egg… is a must
They are proteins. And whether they are animal (meat, fish, eggs, dairy) or vegetable (tofu, legumes, quinoa, soy, etc.), proteins in particular have a very good satiating power. They provide a lasting feeling of satiety several hours after the meal. This ratio of protein should make up about a quarter of your mixed salad. Otherwise, the door is open for brunch!
Starches also have their place
They are our fuel! Cereals and starches must be present in the meal and therefore can be added to the mixed salad: quinoa, buckwheat, pasta, rice, semolina… But in reasonable quantities! They should make up about a quarter of your plate. Bread is a grain product and therefore should be counted in this portion. The key is to bet on quality: brown rice, basmati, wild but not white; wholemeal or semi-wholemeal pasta; legumes…
You need to measure the seasoning
Going without oil in the salad is not a good idea! Because it allows a better assimilation of the nutrients (minerals, vitamins, antioxidants) contained in the food. Our body needs fatbut “good fats”, such as extra virgin olive, rapeseed and linseed oils.
On the other hand, you don’t need too much! One gram of fat provides 9 kcal and, in case of excess, contributes to obesity. Therefore, eating a light salad that is bathed in dressing is not a calculation. Better to have a light hand even if it means adding more if needed. And at the restaurant, you can order the salad without seasoning and the oil, put the value of a spoonful of oil, and vinegar.
Fine herbs, spices and seasonings… to sprinkle generously
It’s the finishing touch that gives color, a delicious fragrance, a subtle flavor, all without calories! Above all, they are treasures of profit.
A few sprigs of chives or parsley, basil leaves… each aromatic herb provides its share of vitamins and properties, as long as it is eaten fresh and not dried. Hence the interest of sprinkling it on salads and freezing it to enjoy it throughout the year.
Garlic, especially purple or black, contains many active compounds. Therefore, it has an antioxidant, anti-inflammatory, antimicrobial, anti-diabetic effect and much more! Effects also found in turmeric. Ginger can improve energy expenditure. And apple cider vinegar helps better regulate blood sugar levels and may have an effect on satiety.
And the bowls?
Poke bowl, buddha bowl… Very trendy, they are almost everywhere! Varied, well-presented, colorful, the bowls promote a healthy diet and suit all tastes: from lovers of fish or raw meat to vegetarians or vegans. One specificity: the ingredients are placed next to each other, and not mixed. It is clear that they must be healthy, a delight for the taste buds and as much for the eyes!
“Bowl” or “bol” in French corresponds to the container and the name that precedes it describes the contents. So the poke bowl comes from Hawaii and is always based on raw fish (bluefin tuna, otherwise salmon, sea bass, sea bream) diced and quickly marinated. Add fruits (mango, pomegranate), raw vegetables, avocado, seaweed, rice.
The Buddha bowl gets its name from the fact that the well-filled bowl looks like the fat belly of the Buddha statue! In principle, he is vegetarian, even vegan. There is a cereal (rice, quinoa…), a legume, raw or cooked vegetables, oilseeds. But more and more recipes include meat or fish.