Salad is really healthy – with recipe ideas

How healthy your salad really is depends on various factors. In this article we will show you how to make a healthy salad and provide you with suitable recipe suggestions.

Salads consist mainly of water and are therefore low in calories. According to the Federal Center for Nutrition (BzfE), they also contain various health-promoting nutrients. These include vitamin A, B vitamins, vitamin C, beta-carotene, folate and fiber, as well as potassium, magnesium and phosphorus.

There are a variety of salad dishes and even more ways to arrange salads individually. Not all salads are created equal. You can influence how healthy your salad will ultimately be.

These factors affect how healthy your salad is

Lettuce becomes especially healthy if you enrich it with filling ingredients.
Lettuce becomes especially healthy if you enrich it with filling ingredients.
(Photo: CC0 / Pixabay / RitaE)

It’s better if you dIVERSITY in your choice of salad because different types of lettuce also contain different amounts of nutrients. For example, according to the BzfE, iceberg lettuce is quite low in nutrients, while lamb’s lettuce and duck lettuce have a better nutrient composition. are particularly nutritious wild herbs.

During compilation you can seasonal and regional Orient the types of lettuce. You can also save on CO2 emissions because long transport routes are no longer necessary. We can give you an overview seasonal calendar offer. In addition, we recommend that you pack your salad and all other ingredients organic quality to buy In this way, avoid chemical-synthetic ones PESTICIDES and artificial fertilizer.

It’s healthier and tastier when you mix your salad and dressing prepare yourself. Ready-to-eat salads lose nutrients when cut and stored. In addition, packaged salads are more susceptible to bacteria. This is due to the cut surfaces of pre-cut lettuce, on which microorganisms can colonize more easily. Ready-made dressings often contain a lot of sugar, salt or oil and can quickly become a calorie bomb. For example, try a classic instead vinaigrette out. If you have the opportunity, we recommend it grow your own lettuce. So you get the freshest salad ever and save plastic at the same time.

If you make your own salad, you can customize it to your liking combined and complete with filling ingredients. It is especially healthy with salad protein-rich components to add. This can be, for example, legumes, eggs, organic cheese, nuts and seeds or organic (soy) yogurt in the sauce. Complex carbohydrates also promote satiety. For example, add healthy carbohydrates in the form of millet, whole wheat pasta or sweet potatoes to your salad. You can also integrate other fruits, mushrooms or vegetables. There are no limits to the design of your salad.

Recipe suggestions for healthy and delicious tasting salads

You can make your salad healthy and varied.
You can make your salad healthy and varied.
(Photo: CC0 / Pixabay / silviarita)

If you now like a delicious salad, you can try one of the following recipes:

In another article we will also offer you 9 tips for the best salad forward.


Please read our health notice.

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