Content

• To step
• Make a simple dressing
• Tips
• Warnings
• Necessities

Do you ever want a quick and easy meal with lots of nutrients but few calories and fat? Do your taste buds feel like a crunchy taste sensation? A salad is a healthy choice for any time of the day. Here are some basic steps to prepare a salad.

To step

1. Take a bowl and a head of lettuce. Make sure to wash the lettuce well. Break off the leaves and rub the lettuce clean under cold water. Then let it dry. You can also buy a pre-cut bag of lettuce to save time. If you want you can also take mixed salad in a bag.
   • Romaine lettuce, oak leaf lettuce, and lollo rosso are all good salad options, as are spinach, endive, or red chicory.
2. Add some vegetables that you like. Wash and cut some to throw in your salad. Try mixing some interesting flavors, such as tomatoes, celery and herbs (preferably fresh).
   • According to one source, avocados, almonds, broccoli and apples are in the top 10 healthiest foods, so remember to toss those into your salad.
   • As a general rule, try not to include too many different ingredients in your salad. A healthy serving of a few ingredients is better than a small serving with many ingredients.
   • Some other healthy options for your salad include:
     • paprika
     • goat cheese
     • carrots
     • cucumber
     • pomegranate seeds
     • Mozzarella
     • figs
3. Go a little further with some meat. If you want to add extra protein to your salad, add some pieces of turkey or other meat.
   • White meat is best in salads, although you can also try red meat.
   • If you have leftover chicken or turkey, remove the meat from the bones, chop it up, and throw it in your salad. It's a great way to add protein to your meal and make room in your fridge.
4. Do you want to keep your salad vegetarian? Then add some tofu or seitan. Walnuts go with any salad, with or without meat.
   • In fact, all nuts are a great addition for that extra crunch. Pine nuts, pistachios, cashews and peanuts are full of healthy fats and proteins. Almonds are probably the healthiest nuts to put in a salad.
   • Another good addition to meat is Quinoa or Orzo. Quinoa is a grain that is often used as a substitute for rice. Orzo is pasta in the form of seeds. Quinoa is the healthiest, but they are both delicious in a salad.
5. Mix all your ingredients in the bowl. Add your favorite dressing.
6. Serve. It is an easy, healthy and tasty snack full of crunchy ingredients.

Make a simple dressing

1. Dressings usually consist of an oil, something sour and herbs. More often than not, the oil to acid ratio is 3: 1. That means that for every three tablespoons of oil you use, you need one tablespoon of acid.
   • For most dressings or vinaigrettes, the best oil is extra virgin olive oil. You can also use canola oil, peanut oil, or sesame oil if you want an Asian dressing.
   • For most dressings, sour lemon juice or balsamic vinegar is best. You can also use other citrus fruits (orange juice and grapefruit juice work well) or other types of vinegar (apple cider vinegar or white wine vinegar)
2. A basic dressing is simple and painless. Mix:
   
   
   • 6 tablespoons of extra virgin olive oil
   • 2 tablespoons of lemon juice
   • 1 teaspoon of salt
   • 1 teaspoon of pepper
   • 1 teaspoon of jam or honey (optional)
   • Stir in the olive oil and lemon juice until blended (about 30 seconds). Add salt and pepper. Stir the jam or honey into the dressing (optional). Serve!

Tips

• You can make a great salad even better by making it visually appealing. Use an odd number in the garnish, add height to the salad and use different colors, then you will get a delicious and beautiful looking salad!
• The tastiest salads contain capers, parsley, basil and oregano.
• There are many toppings you can put on your salad. Try this: bacon, grated cheese, or hard-boiled egg. It makes you eat even more salad.
• Pieces of fruit can also be a tasty addition - pieces of mandarin, pineapple, pear and cranberries brighten up your daily salad.

Warnings

• Don't let your salad sit at room temperature for too long; keep cool what you don't eat right away.

Necessities

• Scale
• Knife
• Cutting board