Salads have always been considered a healthy dish and a much better option than any type of fast food.
Many people think it’s good to eat a salad, no matter what you put in it.
However, even a salad can have more calories than a hamburger with French fries, especially when you’re having it at the restaurant.
You never know exactly what it contains, how many calories and saturated fat it has.
The calories are usually added by the dressings that can turn a healthy salad into a caloric bomb.
Here are the ‘healthy’ steps you should follow when you’re making your own salad at home:
- Choose a leafy green base: leafy vegetables, especially dark ones, are perfect. They are filled with vitamins and antioxidants and what’s best is that they are usually low in calories. You can use as many leafy vegetables as you want, even up to 50% of you salad. In this case, the more the better. Cabbage, watercress, lettuce or spinach, are only a few of the healthy leafy greens you can use.
- Add healthy proteins: many people can’t even imagine eating a salad without adding meat. If you’re one of those people, try to stay away from processed meats or fried chicken bought from the supermarket. It’s best to boil your chicken at home and then just slice it and add it. Fish, such as tuna is also a very healthy option.
- Cheese options: cheese is also delicious in a salad, but always add it in a decent amount. You can have almost any type of cheese you want as long as you’re not too generous when you sprinkle it over your salad. However, if you want to have more of it, you can always choose the low-fat one.
- The dressing: if you’re a salad fan, then you probably already know that mayonnaise is not an option. If you want a creamy dressing, the best ingredients for you are yoghurt and low-fat sour cream. Vinaigrette dressings can also give a special flavor to your salad, without adding too many calories although most recipes are made with oil and other ingredients. You can make your own vinaigrette dressing with olive oil and a little bit of honey and egg yolks, depending on what you like.
- Herbs and spices: are ideal to give that special taste and flavor. You can mix different spices and herbs such as: parsley, dill, basil, lime juice, oregano, mint, cinnamon, ginger, paprika, chili pepper and even nutmeg, depending on the salad you’re making.
Following these very easy steps, you can create your own salad which will be not only healthy but also low in calories. You can have the salad plain or as a side dish to whatever you’re eating.
RSS Trackback URL 4. July 2011 (09:55)
Filed under: Tips by Alice in Dietland