By Naina Sharma
A seemingly diet- friendly fresh salad bowl topped with some mayonnaise dressing is considered to be a perfect breakfast meal by many across the globe. However, in the blind trend to replicate a health- conscious diet regime, we quite often ignore the necessity to investigate deep into the nutritional contents of the salads which we prepare along with the proportion of ingredients we must adhere to.
INADVERTENT SALAD MISTAKES
Striking a suitable balance between taste buds and health concerns is one of the biggest dilemmas for every nascent salad-eater. Here are a few extremely common salad mistakes which most of us can relate to.
One, adding potato to your salad– Potato itself sounds like too much carbohydrates and calories at the same time. This is why adding major proportions of potato to your supposedly healthy salad could turn into a fiasco. If however, put in small proportions, potatoes would help deliver lots of fiber, thereby improving digestion.
Two, skipping a variety of greens– When it comes to green vegetables don’t just limit yourself to the usual broccoli and lettuce. Incorporate other greens as well such as Spinach. Just 2 cups of spinach in your salad bowl would give you 1.5g fiber and 1.6g protein.
Three, not striking the fat-balance, Make sure that you use a low calorie dressing else all your healthy diet plans will be set to go into the drain.
- Ditch buying the dressing from the market and try and prepare one at home. Opt for the homemade- yogurt dressing as a substitute for mayonnaise in the market stores.
- Also, avoid putting walnuts in your salad. Studies have discovered that even a meager quantity of three ounces of walnuts a day can result in cholesterol issues.
Four, presence of rice– Yes, as strange as it may sound, some people do opt for rice salad. If at all, you feel like having rice salad, go for brown rice rather than white as brown rice will save you from unnecessary carbs and is full of fiber, protein, B vitamins, iron and essential fatty acids.
TOWARDS A HEALTHIER SALAD…
Add fresh herbs– Herbs are not only densely packed with vitamins but also have a high nutrient content that could help you naturally improve your metabolism. Apart from this, you can easily grow herbs at home which makes them go easy on your pocket. Few of such herbs which can do wonders both to your health and taste are Parsley, Oregano, Thyme, Rosemary and Basil.
Tomatoes over Sauce– Skip the sauce and try putting in loads of freshly cut tomatoes into your salad. Not only are tomatoes high in vitamin C but have antioxidant properties which can prevent fatal diseases along with refreshing your skin.
Use No Oil but Olive Oil- Research suggests that olive oil is possibly the best choice for salad dressing as it helps in maximum absorption of nutrients from the vegetables in salad.
Try the Bean salad- A Bean- salad will not only be high in protein, but are a agreat source of Vitamin B and fibre. Also, Beans have a unique combination of high carbohydrate content along with a low glycaemic index, which would keep you fuller for longer.
Homemade (Non-fat) Yogurt Dressing Over Packaged Mayonnaise- Take up 3/4 cup of whole milk plain yogurt, 1 clove garlic, finely minced 1 teaspoon garlic powder, 1 tablespoon dried parsley, 1/4 medium onion, diced, 2 tablespoons fresh minced chives, 1 teaspoon salt, 1/4 teaspoon black pepper, 2 teaspoons of mustard, 2 tablespoons of lemon juice, 1/4 cup buttermilk to prepare your very own yogurt dressing at home! Combine all the mentioned ingredients in a tight lid jar. Shake to mix all the ingredients. If that doesn’t work, you can use a blender to mix all the freshly minced pieces. Leave the jar for refrigeration (30 minutes) to let the flavors blend. Your dressing would be ready for use after 2 hours.
Now that you know all the do’s and don’ts of salad-making, why not go ahead and enjoy a ‘Healthy’ salad indeed! Remember: The greener, the healthier!