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This spring, I lived in California, and I had the opportunity to attend a very interesting two-month nutrition course at Stanford University. The program was called Food Facts and Fads…

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Beans: The Food of the Future
Legumes - beans, peas, chickpeas, lentils - the cornerstone of any healthy diet. They have unique properties, such as anti-cancer (for more information about the benefits of beans, I talk…

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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.

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