5 Best Healthiest Ingredients You Can Add in Dinner Salad
Posted: Jul 05, 2021
Salads are considered a staple of a well-balanced diet. You can add almost anything you want to add to a salad, but we have listed below some healthy options for you. If you are running a food service outlet, then you must have a saladette fridge for serving salads, storing sandwich fillings, and garnishes.
Raw Vegetables and Roasted Vegetables
Typically, salad consists of raw greens, such as spinach and lettuce. However, you can add kale, arugula, and several other raw vegetables too. You can also use chopped cucumber, carrots, celery, onions, broccoli, and mushrooms. All these vegetables are full of fiber and other healthy nutrients. Eating raw vegetables is not only good for your physical health but also associated with a good mood and better mental health.
Roasted vegetables can also be used to add nutrients, flavor, and texture to your salad. Cooked vegetables are easier to digest. So, chop your favorite vegetables, toss them in olive oil, and bake for 30-40 minutes on a lined baking sheet.
Nuts and Seeds
Other healthy ingredients that you can add to dinner salad are nuts and seeds. Nuts and seeds like walnuts, peanuts, pumpkin seeds, almonds, and chia seeds are considered highly nutritious salad ingredients.
For example, if you add 28 grams of pumpkin seeds, it means you are going to take 5 grams of protein and 20% of the daily requirement of zinc. Moreover, you get almost 3 grams of fiber and a number of vitamins and minerals if you add only 1-ounce almonds to your dinner salad. Choose raw and dry-roasted nuts and seeds without added preservatives, added sugar, or salt.
Fresh and Dried Fruits
To enhance the health benefits of salad, fruits can be a good option. Usually, salads are a combination of vegetables and fruits. You can use fresh or dried fruits or both. Research provided evidence for the health benefits of fruits. Fruits reduce the risk of heart diseases to a great extent. Popular fruits used in dinner salad are apples, cherries, berries, and bananas. Freshly squeezed juice can also be used to prepare the salad dressing.
Another way to add flavor and nutrition is the use of dried apricots, mango, and cranberries. Dried fruits are a good source of vitamins and fiber. You can also bake thinly sliced fruits on a lined baking sheet for a few hours to prepare dry fruit topping for your salad.
Use Whole Grains
Whole grains can also be used as salad toppings. You can use cooked quinoa, brown rice, barley, and farro. Cooked whole grains will add flavor and texture to your salad. Whole grains are also a rich source of fiber and protein that make you feel full and satisfied. For example, 1 cup of brown rice has almost 3 grams of fiber and 5 grams of protein.
Research has linked whole-grain consumption to several other health benefits too. Whole grains are proved good for weight loss and lower cholesterol levels. Most grocery stores have cooked whole grains. You can also prepare your own. To cook whole grains, bring the whole grain to boil. You can add a double quantity of water than grains to cook them.
Use Fresh Herbs
We use fresh herbs in a number of recipes to add fragrance and flavor. Herbs are seeds, flowers, or leaves that are healthy and can be added to a dinner salad. Popular fresh herbs that you can use as topping or salad dressing include parsley, mint, rosemary, and basil. Moreover. Cilantro and sage can also be used.
Herbs add various health benefits along with fragrance and flavor. Recent research provided evidence that rosemary contains a compound that has anti-cancer properties. Moreover, cilantro also helps you to fight inflammation.
For dinner salad, you can use any combination of these healthy ingredients. Make healthy salad a part of your regular meals to get the maximum out of these healthy ingredients.
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