A healthy meal doesn’t have to be boring. Yes, you read it right. Not because you don’t like vegetables or certain kinds of food, it doesn’t mean that there isn’t a bowl of salad for you. Salad is one of the most flexible food recipes in the world. Whether you’re a
vegetarian, pescatarian, or eat a mix of everything, one way or another, there is a salad recipe that suits you. It can be a mix of everything or simply put the ingredients that match your diet or preference. It’s like a complete DIY kit for healthy living. Here are some ingredients that you can add to be part of your healthy bowl of goodness.
Raw greens are usually the base of a salad. You would want greens that are crispy and vibrant without any signs of wilting or yellowing. The most popular greens are lettuce. You may opt for leaf lettuce or romaine lettuce as they’re the ones that are richer in vitamins.
Fresh fruits can be very flexible. Aside from being a healthy snack or dessert, you can also incorporate them in your salad. Some of the common fruits mixed in salads are apples, oranges, pomegranates, or you can also squeeze some lemon juice into your mixture.
Other vegetables are commonly the body of a salad. While greens are also vegetables, there are other colourful gifts of nature that you can mix in your salad to make them more colourful and healthier. Some common vegetables are carrots, cucumbers, onions, mushrooms, and peppers.
Nuts and seeds are a great addition to your salads. They are tasty and add crunch to your meal. Both are packed with protein
fibres, vitamins, minerals, and healthy fat, too. They also help with weight loss as they can help burn fats and regulate your food intake. Common nuts in the salad are almonds, pistachios, cashews, and walnuts, while some seeds that are usually added are pumpkin seeds and chia seeds.
Beans and legumes are packed with nutrients that can be a good staple in your healthy diet. They help lower blood pressure, blood sugar, and heart diseases. They are also
rich in antioxidants that fight other diseases and ageing. You can add black beans, chickpeas, kidney beans, and many others for added texture, flavour, and nutrients.
Cheese is an excellent source of calcium, protein, and fat, aside from the added flavour contributing to a salad. You can use goat cheese, feta cheese, parmesan, or cheddar cheese, depending on your preference, but any of them makes a good pair with any salads.
Proteins like meat complement salads well. By adding protein to your salad, you are making it a more filling meal. You may use red meat, chicken, hard-boiled egg, or fish as your protein. It is essential to keep in mind to opt for lean meat for a healthier choice.
Dressings
Creating delicious dressings for your salad is crucial as it will enhance the flavour of your chosen mixture of vegetables, fruits, proteins, and other components. Aside from adding value to its appearance, salad dressing also helps digestion. There are three main types of salad dressing that you can choose from.
Vinaigrette is a mixture of oil, vinegar, herbs, spice, salt, and pepper. While you can decide what ingredients to use to make your vinaigrette, using healthy options will give you more benefits. You can opt for extra virgin olive oil for extra flavour for oils, or you can use canola oil for a light and neutral-flavoured oil.
The creamy dressing uses mayonnaise, yoghurt, sour cream, or milk as a base. Many people love creamy food, and if you are one of those people, this kind of dressing will enhance your salad game. There are many kinds of cream that you can use as a base, but you can choose yoghurt if you are cutting calories. It contains low calories and fat than the others, and it is also higher in protein.
Cooked dressing resembles a creamy consistency, but instead of using a creamy base, it uses cooked egg to thicken the mixture. It may also contain vinegar, flour, mustard, salt, pepper, and butter, depending on how you want your dressing to taste. You can skip putting hard-boiled eggs in your salad if you are opting for this kind of dressing. Always remember to include healthy ingredients like light butter for less saturated fat and calories.
Add-ons:
To maximise the benefits you are getting in your salad bowl, you can add these supplements to your salad dressing for additional health benefits.
Turmeric
You may have heard of this spice as part of Asian cooking being a common ingredient in curries. But aside from its wide use in cooking, this root is packed with curcumin widely used to make medicines. It is said to help manage
pain and inflammation, high cholesterol, liver disease, heartburn, and stress. One way to add healthy benefits to your bowl of salad is to add turmeric powder to your salad dressings. Just add a teaspoon and your salad is healthier than ever.
CBD oil
Cannabidiol or more commonly known as CBD oil, is extracted from the hemp plant. Although it comes from the family of Cannabis, this excellent oil natural supplement does not cause psychoactive effects. Instead, it is believed to be packed with many
therapeutic benefits. Many people use
CBD oil for pain relief, inflammation, stress, anxiety, and management of other health conditions. Aside from these benefits, you can also use CBD oil for general wellness. Adding a few drops of CBD oil to your salad dressing will add more health benefits to both your body and mind.
Ashwagandha
Aside from helping your body fight stress, ashwagandha is also packed with other health benefits. It has been used for centuries to enhance concentration, increase energy in the body, lower blood sugar levels, and boost testosterone levels. It is rich in withanolides which helps manage inflammation and tumour growth. A tablespoon of ashwagandha in your salad dressing can make a difference and
provide additional therapeutic benefits.
Chaga Powder
Chaga is a kind of mushroom that has been used for centuries for medicinal use. Due to its
antioxidant properties, it is said to help manage blood sugar, inflammation, and cholesterol levels. It is also believed that it has the ability to fight cancer. You can mix a teaspoon of Chaga powder in your salad dressing for added benefits.
