How and why cook cabbage?
I won’t tire of writing about the benefits of cabbage: it is really worth it. As a storehouse of antioxidants and anti-inflammatory substances, it is rightfully a superfood, and one…

Continue reading →

The most unexpected sources of fiber
Fiber is an essential part of any healthy diet. Its benefits for our body are enormous - from the formation of intestinal microflora to lower cholesterol and prevent strokes. But…

Continue reading →

How and why cook cabbage?
I won’t tire of writing about the benefits of cabbage: it is really worth it. As a storehouse of antioxidants and anti-inflammatory substances, it is rightfully a superfood, and one…

Continue reading →

10 rules for a perfect salad

Many are sure that the salad is just the decoration of the main dish. In fact, it is itself a full-fledged dish, and not just a handful of leaves on a plate with steak or in a bowl with pasta. Leafy green vegetables are well known as functional alkaline products: they restore the acid-base balance in the body, which, due to our lifestyle, constantly strives to shift to the “acid” side, which causes inflammation. Salads also act as prebiotics in the intestines. Prebiotics are non-digestible, high-fiber foods that stimulate the growth of probiotic bacteria. This is very important because probiotics in the gut strengthen the immune system and optimize the absorption of nutrients from food. But the benefits of leafy vegetables are not limited to this (which I never tire of writing about).

In general, I urge you to eat as many salads as possible! Take them as a complete dish, and my application with recipes Live up! for iOS and Android will help you cook different salads every day, so it won’t be boring!

Here are ten tips for a perfect salad.

Prepare the leaves
Rinse the leaves thoroughly with plenty of water to get rid of any dirt. Then lay them out to dry on a clean kitchen towel or place them in the dryer, where the leaves dry by quick rotation in seconds.

Thinly chop vegetables
If you put raw vegetables in the salad, I advise you to cut them as thin as possible using a special knife or peeler: this will make the salad tastier and add a wonderful crunch and texture.

Mix the ingredients
Choose ingredients of various colors and textures – cucumbers, tomatoes, asparagus, cabbage, watercress, pumpkin, pepper, corn.

Add protein
If you don’t want to raid the refrigerator in an hour after lunch, add protein to the salad, which will help to stay full longer (for example, legumes, tofu, mushrooms).

Don’t forget about herbs
To make the salad taste perfect and add a powerful dose of useful phytochemicals to it, feel free to use fresh herbs: parsley, mint, basil or any other to your taste.

Prepare a dressing
Vegetable oil is a must in a perfect salad: it adds a mild flavor to crispy vegetables, makes the salad more nutritious and benefits the heart. Use, for example, extra virgin olive oil in combination with lemon juice. Oils help the body absorb fat-soluble vitamins A, D, E and K.

Make sure that the salad doesn’t let the juice go
If the basis of the dish is lettuce leaves, add the sauce immediately before serving so that the leaves do not let the juice prematurely.

Increase the concentration of nutrients
Seeds and nuts contain fiber, minerals, healthy fats and protein, they will help lower cholesterol and support the immune system.

Do not be afraid to add a little garlic
Garlic is useful in many ways, from helping to fight cancer to prevent the formation of blood clots (which helps increase good cholesterol and lower blood pressure). Garlic contains the compound allicin: it enhances health, but is destroyed by heat treatment, so try to consume fresh garlic.

Cook it all yourself
Remember, the best salads are the ones you make yourself. Greens and vegetables, high-quality protein and healthy fats for the heart – if you know what is contained in the food you eat, then health and beauty are in your hands.

Excess fructose harms the liver as does alcohol abuse
Scientists are finding new evidence that one of the most common types of sugar, fructose, can be toxic to the liver like alcohol. For most people, fructose in its natural…

...

What foods really improve intestinal microflora?
Microbiome - a community of diverse bacteria that live in our intestines - has long been a hot issue of a healthy lifestyle. I am very interested in this topic…

...

Food Parachute: This trick will reduce the health effects of junk food
My Stanford teacher, Dr. Clyde Wilson, described a simple trick: it will come in handy for many who are unable to refuse junk food, but at least think a little…

...

Why eat spinach and how to cook it
The benefits of spinach for the human body Spinach - a unique plant, if not paradoxical. How can these leaves with their 23 kilocalories per 100 grams. be so nutritious…

...