Marine Lorphelin gives her advice for preparing balanced salads

Is a salad necessarily balanced? Not necessarily. A salad is balanced if it consists of varied ingredients in a well-proportioned quantity and adapted to our needs. I remind you of the macro nutrients that are proteins, lipids, carbohydrates. As well as a sufficient intake of vitamins and minerals through fruits and vegetables in your salads.

We tend to forget about starchy foods. In effect, a base of cereals or legumes is essential. It can be quinoa, corn, lentils, rice. If we can, then we favor whole foods. Otherwise, you can accompany your green salad with a good slice of wholemeal or cereal bread.

Another very interesting ingredient: seeds. They increase nutritional value of your salads by their richness in vegetable proteins, good fatty acids and vitamins while bringing them more flavors. One can cite for example flax, pumpkin, chia seeds.

Not all olive oils are created equal

Regarding seasonings, olive oil is particularly suitable for our summer salads, combined with tomatoes and sunny vegetables. From a nutritional point of view, it is interesting because rich in antioxidants : vitamin E and polyphenols.

But not all olive oils are created equal, we should favor cold-pressed and “extra virgin” oils. So what I advise you ideally for your seasonings is to vary the recipes, with oils that are particularly good for your health due to their richness in omega 3 such as rapeseed oil, flaxseed, camelina or walnut oil. Also think with spices and fresh herbs which have real taste and nutritional advantages.

Vary the cheeses

I remind you of the recommendation concerning the consumption of dairy products, it is 2 per day for an adult. Hard cheeses such as Comté and Emmental are very rich in calcium but a little too rich in bad fatty acids. While some are very salty like feta, parmesan, blue cheeses. You could also prepare its seasoning with fromage blanc. So in fact there is no better choice, the best in your salads is still to vary!

Finally, we now find in stores sprouted seed sprouts. Crunchy, tangy, sweet or bitter, there is something for everyone. They have real nutritional benefits and contribute to improve digestion.

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