The salads they are a typically summer dish, particularly suitable for those on a diet. They are easy and quick to prepare and are rich in nutritional properties: they ensure an adequate supply of vitamins, mineral salts, fiber and contain practically no fat. All green leafy salads contain B vitamins while the content of vitamin C, PP and provitamin A varies according to the type of salad: endive and chicory are particularly rich in precursors of vitamin A and vitamin C, less in lettuce and in the escarole. Salads also contain phosphorus, iron (particularly abundant in the endive), calcium (about 70 mg per 100 g in the endive).
Dietary salads, recipe
By combining different ingredients, the salads become perfect unique dishes.
- You will need: lettuce, 1 cucumber, 2 medium tomatoes, a chopped onion, 100 grams of parmesan cut into small pieces, a green apple cut into small pieces, a handful of chopped peeled almonds, a potato.
- Preparation: peel the potato, cut it into small pieces and put it to boil. In the meantime, wash the salad then pour it into a large salad bowl and add all the ingredients. When cooked, add the potato.
Dietary salads, seasoning
Obviously the caloric intake of salads it depends on the way in which they are seasoned: oil, salt and vinegar are the most classic of condiments and, in moderate quantities, they are also a good solution on a nutritional level without exceeding with oil and salt.
To season the salads, instead of vinegar it is preferable to put lemon: the vitamin C of which lemon is rich greatly increases the absorption of vegetable iron by the body.
To make the'Big salad extremely low-calorie, a good alternative to oil is plain yogurt, a low-fat food. For the dressing, simply prepare a sauce, pouring a 75-gram jar of low-fat yogurt, a teaspoon of oil, a pinch of pepper, salt and the squeezed and filtered lemon into a bowl, and mix until a smooth cream is obtained and without lumps. You can also add aromatic herbs to the sauce by making a mince based on basil and mint.