Fats are a necessary nutrient in the usual diet and if we seek to protect our health, it is advisable to choose unsaturated alternatives. We show you the best foods to add fat to your salads and 31 recipes that include them.
Extra virgin olive oil, with anti-inflammatory and antioxidant effect
Extra virgin olive oil is a high quality option among the different vegetable oils that constitute a source of monounsaturated fatty acids and it also has polyphenols with anti-inflammatory and antioxidant effect Our organism.
With extra virgin olive oil We can prepare from the classic vinaigrette to other dressings and it is also possible to make homemade preserves to later include them in our salads.
Blue fish source of omega 3
Polyunsaturated fatty acids Omega 3 They are essential fats for our body. That is, we can only obtain them through diet, since our body does not produce or synthesize them.
The blue fish such as tuna, bonito, anchovies, sardines, salmon and others, are good sources of omega 3 for the body especially docosahexaenoic acid and eicosapentaenoic acid that offer great health benefits.
Using fresh or canned fish We can prepare a multicolored salad with sauteed salmon, green bean and sardine salad, white bean salad with anchovies, warm salmon and potato salad, or chickpea salad with tomato and tuna belly.
Nuts, also a source of fiber and antioxidants
Nuts are good alternatives to incorporate unsaturated fatty acids to our salad, but they are also an excellent source of fiber and antioxidants for the body.
At the same time, provide crunchy texture to our salad and a very pleasant taste typical of this food group.
With nuts we can make a light salad of celery and nuts, a rice and couscous salad with grapefruit and nuts, a salad with fresh spinach and blueberries that includes walnuts, a classic Waldorf salad, a warm salad of braised fennel and hazelnuts, or a coleslaw massaged kale and blueberries incorporating almonds.
Seeds, with vegetable proteins and calcium
The seeds, in addition to being an excellent alternative to add quality fats to our salads, serve to provide a crunchy texture, just like nuts do and offer vegetable proteins and calcium.
They are a good alternative for those who have diets without food of animal origin as well as, to increase the satiating power of our salad.
With seeds We can prepare a broccoli couscous salad with sesame, an apple and strawberry salad with sprouts and sunflower seeds, or a fresh fruit salad with seeds and dried apricots.
Avocado: the alternative with healthy fats and fewer calories
Among the foods that are a source of quality fats that we can incorporate into our salad, avocado constitutes the lighter alternative because it is an oily fresh fruit.
In avocado predominate monounsaturated fats but it can also offer us fiber, potassium, vitamins and vegetable proteins with a low carbohydrate content.
Using avocado we can make a chicken and avocado salad, a quinoa salad with beef and avocado, a broccoli, avocado and egg salad, cauliflower couscous salad with marinated prawns and avocado, octopus and avocado salad, avocado and zucchini tartare salad with prawns, warm salad of grilled hearts with avocado and goat yogurt.
Green or black olives, to dispense with the addition of salt
Both green and black olives are an excellent source of monounsaturated fatty acids that we can add to our salad, obtaining at the same time an appreciable amount of potassium and sodium that allows to dispense with the addition of salt.
With olives We can make from a sauce to dress our salad to a chickpea salad with olives, tomato and cheese; Quinoa salad with zucchini, olives, jalapeño and flaxseed or orange salad with olives and red onion, ideal to take advantage of this season’s ingredients.
Peanut or soybeans: two oily legumes
Among the different types of legumes that we find at our disposal, both peanuts and soybeans are oily alternatives that we can perfectly add to our salads.
At the same time, they are a source of vegetable proteins in appreciable quantities and fiber that contribute to satiate the body easily.
With peanuts that are used as if they were nuts, we can make a salad of lettuce and kale with peanuts, a very easy and fast Thai salad, or slaai salad with avocado and peanut concentrated in unsaturated fats.
With the grains of soy, that we can soak and cook as if it were another legume, we can also prepare various salads.
These are the best foods to add quality fats to your salads and 31 recipes that include them.
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