The perfect... - 1: Salad

Hello everyone :)

Todays topic is salad. But not only the green leaves, no. I'm talking about a whole, filling dish, that can replace a meal on a hot and sunny day. 

There are so many different ways of making salads. I mean, think about it, you can even choose between a lot of different leaf-bases! 

You may think now: Why should I replace a whole meal with a salad? I don't even like salad. I will be hungry again after half an hour. 

Well, I'm sorry to say that, but then you're doing it the wrong way ;)

Oh and you can take it with you easily :D

Health benefits of eating salad

1. Salad contains a lot of fiber...

...which can help lower cholesterol levels and prevent constipation

2. Salad is low in calories

So it's a perfect way to loose weight (if desired).
You don't want to loose weight? Well, then you can eat more salad or some more pieces of your favorite snack. :D

Even tho salad is low in calories, if you overwhelm it with oil and dressing, it can become as high as a burger at a restaurant. So be careful!

3. Add your favorite vegetables...

...and make it the most enjoyable dish of the week!
You like apples? You like corn and shrimps? Mushrooms? Well, no problem, add them! (Make sure to cook/steam/bake what can't be eaten raw) 

4. Salad can give you smart fats

Avocado, olive oil, nuts, even salmon. Smart fats are essential for your health. Don't be scared of gaining weight from them, you won't (if you consume it moderately)

5. Salad is allergy friendly

Salad is naturally gluten free, vegan and also low in histamine!
You can't eat or don't like a specific vegetable? Just don't add it. ~

6. It makes you feel good

Salad is refreshing and will give you lots of energy which will make you simply feel good. :)

Mistakes can ruin your salad

1. Too little or too much protein

2. The wrong dressing

You enjoy yoghurt? Well, add it.
Make sure you only add what you like but please, don't overwhelm it with dressing! Most of the time, a small amount of olive oil, pumpkin oil, apple or balsamic vinegar is enough.

It's also important to use the right oil. Oil isn't oil. 

Especially when heated, vegetable oils like peanut, corn, and soy oil degrade into highly toxic oxidation products that appear to be even worse than trans fats! One category of these byproducts, called aldehydes, are of particular concern. In animals, even low levels of aldehydes oxidize LDL cholesterol and cause high levels of inflammation, which is associated with heart disease.

Cyclic aldehydes have also been shown to cause toxic shock in animals through gastric damage, and this seems consistent with the rise in immune problems and gastrointestinal-related diseases in the human population. Even when used cold, such as in salad dressing, processed vegetable oils are best avoided. If you order salad with a house vinaigrette in a restaurant, be sure to ask what kind of oil it contains. Olive oil is ideal. If they use any other kind of vegetable oil, you may be better off skipping it.

3. The wrong combinations

Bananas, olives, mushrooms, green leafs, spinach, salmon and tomatos? On top a bit of strawberry yoghurt and balsamic vinegar? 

Even if you like all of these ingrediants individually, that will probably not taste good in combination.

Think about the ingrediants before you add them. Will they taste good together? If you're not sure, better not add them. 

What to add to your salad

That depends on how healthy you want your salad to be.

I'll show you some different salads I made. (I don't use vinegar with my salads because of my histamine intolerance)

iceberg salad with avocado, sunflower seeds and pumpkin oil

quinoa salat with spinach, avocado, bell pepper and tomatos

iceberg salad with mushrooms, cucumber, bell pepper, olives, tomatos and sunflower oil
(Note: I roasted the mushrooms with a bit of water)

iceberg salad with pomegranate seeds, broccoli, bell pepper, corn, cucumber, tomatos, olives and sunflower seeds

field salad with tomatos, olives, olive oil, dried cranberrys and sunflower seeds

field salad with tomatos, avocado, olives, olive oil and bell pepper 

There is so much left to say about salad, but I think it's enough for today. 

Enjoy your salad! :)

sources: http://www.webmd.com/food-recipes/4-healthy-reasons-eat-salad-today, http://articles.mercola.com/sites/articles/archive/2014/11/24/5-common-salad-mistakes.aspx