This article is taken from the monthly Sciences et Avenir – La Recherche n ° 903, dated May 2022.
Caesar, ocean, niçoise … As soon as the sun returns, mixed salads, also known as food salads, become the stars of the lunch break and snacking, held by brands of distributors and market leaders (Sodebo, Downs and Mix Buffet). In 2020, these products sold in the department store fresh catering marked a turnover of 827 million euros, well ahead of sandwiches (406 million euros) and snacks hot (hamburgers, hot dogs, etc., 185 million euros), before the various closures and the increase in teleworking caused the market to fall. As a start or main dish, industrial or “home”, offer A priori the promise of a healthy and balanced meal. But be careful not to make mistakes when buying or preparing them, choosing quality foods.
A green salad base…
Consisting of 95% water and very low in calories (15 kcal / 100 g), green salad provides minerals such as iron (1 mg / 100 g rum lettuce), calcium (160 mg / 100 g arugula) and vitamins: B9 (142 micrograms / 100 g escarole), C (15 mg / 100 g arugula) and K (298 micrograms / 100 g frisee). Lamb lettuce and purslane are a source of alpha-linolenic acid (ALA) or omega-3 fatty acids. May be accompanied by vegetables, raw or cooked, or fruit. Consumption of three to four servings per day of herbs (i.e. 375 to 500 g per day) would already reduce the risk of premature death by 22%, in seven years.
… But avoid it in the bag
This article is taken from the monthly Sciences et Avenir – La Recherche n ° 903, dated May 2022.
Caesar, ocean, niçoise … As soon as the sun returns, mixed salads, also known as food salads, become the stars of the lunch break and snacking, held by brands of distributors and market leaders (Sodebo, Downs and Mix Buffet). In 2020, these products sold in the department store fresh catering marked a turnover of 827 million euros, well ahead of sandwiches (406 million euros) and snacks hot (hamburgers, hot dogs, etc., 185 million euros), before the various closures and the increase in teleworking caused the market to fall. As a start or main dish, industrial or “home”, offer A priori the promise of a healthy and balanced meal. But be careful not to make mistakes when buying or preparing them, choosing quality foods.
A green salad base…
Consisting of 95% water and very low in calories (15 kcal / 100 g), green salad provides minerals such as iron (1 mg / 100 g rum lettuce), calcium (160 mg / 100 g arugula) and vitamins: B9 (142 micrograms / 100 g escarole), C (15 mg / 100 g arugula) and K (298 micrograms / 100 g frisee). Lamb lettuce and purslane are a source of alpha-linolenic acid (ALA) or omega-3 fatty acids. May be accompanied by vegetables, raw or cooked, or fruit. Consumption of three to four servings per day of herbs (i.e. 375 to 500 g per day) would already reduce the risk of premature death by 22%, in seven years.
… But avoid it in the bag
The presence of chlorine residues, used to wash the salad and remove it from potential germs, was highlighted six years ago in 24 of the 28 salads in bags tested by the magazine. What to choose . In addition, a laboratory study has shown that when a salad in a bag is contaminated with salmonella, a bacterium that causes food poisoning, the concentration of the latter increases in the fluid released by the leaves. Also, washing contaminated leaves would not be enough to eliminate bacteria. Better to choose a fresh salad from the market.
Proteins and carbohydrates for satiety
Animal and saturated proteins can be provided from eggs, shellfish, lean meats (diced bacon, chicken breast, etc.). For a vegan dish (without animal sources), this protein intake can be provided by legumes (lentils, beans, chickpeas, etc.) combined with cereals (rice, pasta, etc.), preferably whole grains. Cereals and legumes also contribute to the satiety effect thanks to their intake of complex carbohydrates and fiber (13.8 g / 100 g white beans). Consumption of at least 25-29 g of fiber per day reduces the risk of coronary heart disease, stroke, type 2 diabetes and colorectal cancer by 16-24%.
Some industrial salads are not balanced enough
Watch out for those who watch their weight because some foods can weigh a lot on scales, such as pieces of bacon (324 kcal / 100 g) or duck breast (222 kcal / 100 g) from a Landes salad, croutons ( 492 kcal / 100 g) of a Caesar salad or smoked salmon (178 kcal / 100 g) of a Norwegian.
Also pay attention to the composition of industrial salads: some are very rich in starch (pasta, rice) but do not contain enough protein or vegetables to make a complete lunch. For example, Thai salad from Monoprix displays only 12.2 g of protein per 380 g. Also, avoid industrial salads that contain additives – thickeners for sauce (xanthan gum), flavorings (citric acid, modified starch, salt) and preservatives (potassium sorbate).
A custom made spice
Instead of mayonnaise, which overloads the calorie bill like sugar-rich industrial sauces, we prefer a tablespoon of vinaigrette made from rapeseed or walnut oil, for omega-3 intake. You can also taste the spices with spices (turmeric, ginger, etc.), spices (garlic, onion, onion) and aromatic herbs (mint, chickpeas, parsley, etc.), sources of minerals, vitamins and antioxidants. . Spraying food daily with an accumulated teaspoon (6.6 g) with a mixture of herbs and spices (basil, thyme, coriander, cinnamon, turmeric, etc.) would reduce blood pressure in people at cardiovascular risk .
Recipe for a complete meal, by Sibylle Naud, nutritionist-nutritionist in Paris
Sometimes, the percentage of food in industrial salads is not adequate and triggers small cravings in the middle of the afternoon. For a mixed salad to be a real complete meal, you need 350 to 450 g per person, with a base of 150 g (6 tablespoons) up to 250 g of cooked legumes or whole grains, 100 g of vegetables and 100 g of meat, eggs or fish, topped with one to two tablespoons of vinegrette.