Nutrition

Recipes for home

A salad can be a good source of vitamins and fiber, if you choose fresh vegetables and tasty and filling them with a dressing or other spices to give flavor. Try several combinations or if you eat as main dish or as a garnish for anything. Dare to combine textures and flavors and you will cook different salads every day, you will not get bored.

How to prepare a salad: first step

Adds flavor to your salad with a few rocket leaves or sour pepper watercress. Rocket is a vegetable rich in fiber, which contains nutrients that protect against cancer, such as vitamin C and beta-carotene. Watercress or the button, the green mustard contains calcium, iron and lutein. For variety, mix several kinds of salad: iceberg, red, or the class whose leaves are oblong, for more flavor, different textures, vitamins and minerals. Wash the greens well in cold water soaking them for a few minutes, then rinse them well.

Several dandelion leaves bittersweet are a good source of vitamin A and B, also helps detoxify the liver. Spinach adds a little sweetness and rich in calcium and vitamin K, an essential nutrient for healthy blood and good bone density.

Herbs rule: the more color, is more intense, much vegetable, is rich in nutrients. Instead of an iceberg salad an almost transparent color, choose a dark green salad, more rich in vitamin A (essential for good vision)and vitamin C (immune system).

Add protein for a healthy diet

The nutrients that help the eyes, heart and brain, eggs are excellent food that can complement the flavor and give color to a salad. Low in fat and high in protein, is excellent for making a nourishing salad. For a little variety, try different ways to cook chicken that you add to the salad: grilled to be done with a little pepper and herbs, sprinkled with lemon in a day with lime in another.

Beans are rich in protein and fiber that reduce bad cholesterol (especially black beans), antioxidants that protect against cancer (especially red beans) and folic acid is very helpful, especially for pregnant women. Fish is rich in omega-3 that protects the heart. Fatty fish contains vitamin D, which has been shown to decrease breast cancer risk. In connection with the mercury content of some fish, try not to eat them more than twice a week. Wild salmon and sardines are among the richest in omega-3 and have the lowest mercury.

Seafood is also low in fat and contain selenium, which protects against cancer. There are also a good source of vitamin B12 and omega 3. About a half cup of tofu has an impressive amount of 20 grams of protein. It is rich in iron and amino acids, but is low in fat. To give a little flavor, you can dry a piece of tofu with a paper towel or a clean towel and dressing him before putting it in salad.

Tomatoes contains over 4,000 plant nutrients, including lycopene to help prevent heart disease and ward off several types of cancer.
Tip: combine vegetables with a little fat in nuts, cheese or dressing to help absorb more nutrients.

 

 

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