Light, fresh, hearty: how to prepare the perfect salad

The familiar green summer salad dish may seem boring - but it is not so. Tell us how to make a salad of roughly the same set of product variety, not too smart with ingredients and enough of one plate of at least half a day, not for a couple of hours.

1. Combine different types of nutrients

Light, fresh, hearty: how to prepare the perfect salad

salad can become a full meal if prepared him not only from vegetables and greens. The correct combination of several groups of products charge energy for a long time. In addition, different textures are nice contrast during the meal: crunchy greens, juicy tomatoes, hard nuts.

For a perfectly balanced salad it should be the main types of nutrients:

- cellulose. The romaine and cabbage it more than the soft type salads of arugula or spinach. The best option - to mix different types of greens;

- fats. Vegetable fats help to balance hormones, beneficial for the skin, a good brain function and saturation. Avocado is rich in this element - overripe fruit can be used for filling, less mature - to add pieces;

- protein. Remember that each product delivers various substances the body, so if you are used to eating one chicken, occasionally alternating it with fish or other meats. Notice how each type of protein affects your energy. This substance in a salad should not be much, you can use the remnants of dinner or a boil and add the chicken in different salads all week.

- complex carbohydrates. If you plan to observe a dinner salad, be sure to add it in complex carbohydrates, such as whole-grain cereals.

2. Choose the right filling

With a good dressing any salad will not be boring. There is no time to experiment - use the classic combination of olive oil and lemon juice. If you want something special, try to add Greek yogurt with different spices, mashed avocado green or slightly diluted with water urbech - a paste of roasted seeds and nuts. New dressing is better to not spread in the whole salad, set aside a couple of spoons in a separate bowl, mix and try to make sure that they are well combined.

3. See that the salad ingredients do not repeat the other dishes on the table, and combined them with the

Light, fresh, hearty: how to prepare the perfect salad

If you talk about dinner, dinner with several courses and a festive table, pay attention to the fact that the salad complement each meal, rather than repeating or interrupting the taste. So, for example, it makes no sense to apply a cabbage salad, soup if there is already on the menu.

By fatty dishes suitable light salads with lots of greenery and a nice combination of fish salads, boiled and roasted vegetables.

Not add vegetable ingredients - meat, cereals - better when lettuce acts as a self-starters rather than a supplement to the main dish.

4. Choose seasonal produce

Obviously, the need for a good salad quality products. The easiest way not to lose with a choice - to take seasonal vegetables and fruits. They are natural, useful, and certainly cheaper.

Find a calendar of seasonal fruits and vegetables is easy on the Internet. By the way, the idea that the market higher quality products store, is not always fair. Goods in supermarkets are more likely to grown in compliance with all technologies and standards.

5. Combine different colors

Light, fresh, hearty: how to prepare the perfect salad

The color variety of meals is important not only for aesthetics. The berries, fruits and vegetables color is crucial in the formation of nutrients. Thus, in purple and white vegetables, a lot of antioxidants, yellow and orange - useful for vision vitamin A.

The contrasting dish to your plate, the more balanced meals out.

Remember that some vegetables are inclined to paint other products, such as purple cabbage or beets. If you do not want all the dish was purple, cook them separately, added to the dish at the last minute or do not mix, laying the layers or using for decoration.

6. Experiment with cutting

Salad of the same ingredients may look every day in different ways - and this is also important for appetite and mood. Before you take and chop all the usual knife, think that there are no other options. For example, chop carrots on the Korean grater, cut the cucumber into slices, cubes or strips, tear greens hands.

Experiments with threaded allowed to play with texture and views. Although the products will remain approximately the same - salad will turn out completely different.