4 Ways To Prepare Salads

Not all of us are fans of salads, but the key is to know which ingredients can be mixed and which not. For this reason, we have decided to make a section with some ways to prepare salads that we assure you will love.

The dressing is also essential if you don’t want your salad to taste bland. The appropriate combination of the different vegetables and greens will make your salads more attractive to the palate.

Thus, while you are savoring a succulent dish, you also take care of your health and your figure. And, as can be seen in a publication of Advances in Nutrition , vegetables are foods rich in vitamins, minerals, fibers and antioxidants. Its daily consumption helps maintain health.

Next, we bring you 4 recipes to prepare salads that we know you will like. Keep in mind that there are many combinations with which you can create your favorite salad. These will serve as your guide if you wish.

4 ways to prepare salads

Making salads has many health and weight benefits. Coinciding with research published in the Journal Appetite , salads help prolong the feeling of fullness and moderate caloric intake at meals. Do you want some options?

1. Cucumber salad

A good salad is used to accompany any type of red meat. This particular option is very quick to prepare. You can make variations of this recipe according to your tastes.

It should be noted that its main ingredient, cucumber, is rich in water and low in calories. According to information published in the medical journal Fitoterapia, it has antidiabetic, lipid-lowering potential and antioxidant activity.

Ingredients

• 1/2 cup of water
• 1/2 bell pepper (50 g).
• 1 whole lettuce (150 g).
• Salt (10 g).
• 2 large tomatoes (300 g).
• 2 large cucumbers (500 g).
• 1/2 medium onion (50 g).
• 1 teaspoon of sugar (5 g).
• 4 tablespoons of vinegar (60 ml).

• 1 teaspoon of mustard (5 ml).
• 3 teaspoons of Worcestershire sauce (15 ml).
• 2 tablespoons of olive oil (30 ml).

Preparation

• To start, wash the lettuce with water and vinegar, and then clean it with your hands by removing the soil and the stem.
• Next, cut the cucumbers, tomatoes, onion, paprika and lettuce into pieces.
• Then, put all the ingredients in a bowl, and mix well.
• Add the sugar, Worcestershire sauce, mustard, and olive oil to the vegetables.
• Lastly, stir with a spatula or large wooden spoon to allow the vegetables to absorb the flavor of the toppings. Serve and go.

2. Mango salad

Who said that sweet can’t be mixed with salty? Here we bring you proof that the combination of these flavors gives a magnificent result.

Preparing salads of this type helps a lot when you are not used to eating salads regularly, or when you are not used to eating vegetables, in general.

In addition, it allows you to take advantage of the mentioned qualities of vegetables with the nutrients of the mango. This delicious fruit is a source of bioactive phytochemicals like carotenoids, vitamins and amino acids, according to a study published in Evidence-Based Complementary and Alternative Medicine . 

Ingredients

• 1 mango (400 g).
• 1 avocado (225 g).
• 1/4 of cabbage (650 g).
• 1/2 can of corn (70 g).
• 1 teaspoon of salt (5 g).
• A medium tomato (150 g).
• 1 medium carrot (75 g).
• 2 tablespoons of sugar (30 g).
• 1/2 glass of red wine (115 ml).

Preparation

• First, wash the ingredients very well. Then cut the cabbage and carrot into thin strips and place them in a bowl or bowl.

• Next, cut the tomato, avocado and mango into small squares and place them in the bowl with the cabbage and carrot.
• Then place the wine in a pan with the sugar until it thickens and let it cool a bit.
• Add the half can of corn to your salad and drizzle the red wine dressing over it. Mix well and serve.

3. Quinoa salad

This salad is inspired by Mediterranean gastronomy. Quinoa contains a high level of protein, vitamins and minerals, as well as being rich in amino acids that aid brain development, according to a publication in Comprehensive Reviews in Food Science and Food Safety .

Ingredients

• Arugula (80 g).
• 1/2 cup of quinoa (115 g).

• 1 cup of water (225 ml).
• 2 teaspoons of salt (10 g).
• 3 teaspoons of honey (15 ml).
• 1 teaspoon of pepper (5 g).
• Large red pepper (100 g).
• 1 cup of goat cheese (100 g).
• 2 tablespoons of olive oil (30 ml).
• 3 tablespoons of balsamic vinegar (45 ml).

Preparation

• The first thing you should do for the dressing is to mix the olive oil, balsamic vinegar and honey. Store it in your refrigerator.
• Then in a small non-stick pot cook the quinoa with the cup of water over low heat (Preparation equal to rice).
• Next, cut into small squares in goat cheese and the pepper.
• Finally, once the quinoa is cool, add the previous ingredients, plus the arugula, the dressing, the salt and pepper. Serve and go. To enjoy!

4. Crab salad

This way of preparing salads is an excellent option to get out of the routine. This salad is an explosion of flavor due to the combination of vegetables and crab. A low calorie salad rich in good carbohydrates. Great option to take care of your figure.

Ingredients

• 1 avocado (225 g).
• 1/2 can of corn (70 g).
• 2 medium tomatoes (300 g).
• The juice of 1/2 lemon (2 ml).
• Salt (10 g).
• 6 crab sticks (80 g).

Preparation

• First of all, to prepare salads of this type you must fray the crab sticks.
• Next, cut the tomatoes and avocado into small squares.
• In a bowl, place all the ingredients and mix very well.
• Finally, add the half can of corn, the salt and the lemon juice and mix again. Serve and go.

We hope you are encouraged to prepare the salads mentioned and that you even include other ingredients to your liking. Are you willing to innovate?