HindustanTimes Mon,22 Sep 2014

Four ways to make your salad actually healthy

Hindustan Times   July 22, 2014
First Published: 15:37 IST(22/7/2014) | Last Updated: 15:57 IST(22/7/2014)

A heavy salad dressing and extra dose of cheese can turn your salad from filling to calorie-rich. We tell you how to make light and healthy but delicious salads.

1 Go for light salads: A heavy dressing can turn your salad  from wholesome to ­unsavoury. So, order your salad dressing carefully. Use healthy oils such as canola oil, olive oil or extra virgin olive oil. Whenever ­possible, choose light, low-fat sauces for salad dressing.

Add veggies: Make your greens delicious by adding a variety of fresh ­vegetables. Choose ­different colours of ­veggies to get the most health benefits. Broccoli, carrots, ­cucumbers are great choices. Make sure you stick to raw or ­lightly-steamed ­vegetables, and avoid the ones that are fried.

Add proteins: Go for ­animal protein. Select one lean source, for instance, four egg whites. If you’re a vegetarian, choose half-a-cup of kidney beans or other legumes. Add ­cereals in the form of couscous, quinoa. Skip anything fried or drenched in heavy sauce. Avoid mayonnaise and cream, and use fruit pulp instead.

Citric Fruits: Add citric fruits or vegetables like olives and tomatos to make your salad scrumptious, yet healthy. It would add vitamin C to your diet, which is essential for your health. Add vegetables with skin. It will add fibre to your salad.

(With inputs by Chef Ashish Singh)

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