Salads are undoubtedly one of the most consumed dishes in summer; that’s why we show you the 11 most famous salads in the world and how to prepare them at home in a healthy way.
International salads and their healthy version
Not all salads are as healthy as we think, but small changes can considerably modify their quality. In this sense, we show you 11 international salads in their healthiest version:
- Italian panzanella in which croutons are used that usually involve frying and white bread based on refined flour. Therefore, this is a quality to improve and modify. We suggest use oven-toasted whole wheat bread to add crunchy texture to the salad and incorporate fiber and vegetable proteins without excess fats or refined flours.
- Caprese salad with pasta in which, of course, a dry al dente short pasta is used, but usually derived from refined or white flour. Therefore, it is advised In this case, use a wholemeal or legume pasta. to get plenty of fiber and plant protein with your intake.
- Niçoise or Nizarda salad in which it is not necessary to make major modifications, except to clarify that the vinaigrette is recommended to be made at home based on a good Dijon mustard and not a mustard-based dressing as well as, using extra virgin olive oil to add even more healthy fats to this dish.
- Greek salad in which we do not suggest any modification, since it is an excellent source of healthy fats, fiber, vitamins and minerals for the body. Of course, we recommend using extra virgin olive oil for this dish and add little or no salt to it.
- German potato salad or kartoffelsalat in which it is recommended cook the potatoes with their skin, as well as serve them al dente to obtain resistant starch and fill us up easily.
- Coleslaw or coleslaw, typically American to which we recommend subtract mayonnaises as well as mustard-based dressings and use in its place a fresh beaten cheese or natural yogurt with a good Dijon mustard without added sugars.
- Waldorf salad highly recognized worldwide and in which we do not recommend making modificationssince it is an excellent source of fiber for the body as well as healthy fats derived from the nuts included in the recipe.
- Caesar salad that can be a excellent option if we do not go to commercial sauces and instead we make a homemade mayonnaise seasoned with garlic, and also if we use oven-toasted whole wheat croutons, in replacement of the classic fried derivatives of white bread.
- Very fresh Lebanese tabbouleh of oriental origin in which we can find a lot of fiber as well as vitamin C from its ingredients. Therefore, we only advise use a good extra virgin olive oil to season it.
- Shopska salad typical of any Bulgarian food with which we can obtain fiber and vegetable proteins in high proportions and therefore, we do not advise any modification.
- Fatush salad full of fiber and to which fried bread is usually included, we recommend use a whole wheat bread free of refined flours that acquires a crunchy texture through its toastedin order to save unnecessary fat and calories derived from frying.
These are the 11 most famous salads in the world and the tips to prepare them at home in the healthiest way of being able to enjoy them without guilt to refresh ourselves throughout the summer.
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