Marine Lorphelin gives her tips for preparing balanced salads

Marine Lorphelin gives her tips for preparing balanced salads

Is a salad necessarily balanced? Not necessarily. A salad is balanced if it consists of different ingredients in a well-proportioned amount and tailored to our needs. Remind you of 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 starchy foods. In effect, a cereal or legume base is essential. It can be quinoa, corn, lentils, rice. If we can, then we favor whole foods. Alternatively, you can accompany your green salad with a good slice of wholemeal bread or cereal.

Another very interesting ingredient: seeds. they increase nutritional value of your salads because of their richness in plant proteins, good fatty acids and vitamins bringing them more flavor. One can cite for example fara liri, kungulli, chia.

Not all olive oils are created equal

In terms of spices, olive oil is especially suitable for our summer salads, combined with sunny tomatoes and 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 need to favor cold pressed oils and “extra virgin”.. So what I ideally advise you about your spices is to change recipes, with oils that are especially good for your health because of their richness in omega 3 like e.g. rapeseed oil, flaxseed oil, camellia or walnut oil. Think also with spices and fresh herbs which have real taste and nutritional advantages.

Change the cheeses

Remind you of the recommendation regarding the consumption of dairy products, it is 2 per day for an adult. Hard cheeses like Comté and Emmental are very rich in calcium, but slightly too rich in bad fatty acids. While some are very salty like slices, parmesan, blue cheeses. You can also prepare its spices with cottage cheese. So there’s actually no better solution, the best in your salads is yet to change!

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

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