Dietary salads - general principles and methods of preparation
Who among us does not like to eat tight and tasty. Favorite food soothes, gives pleasure, covers her wings from existing problems. But sometimes this kind of love goes sideways for most of us, and in the literal sense of the word - many goodies still tend to attack our sides and set off as a soft and unpleasant “bag”.
The problem of preserving the ideal parameters is especially acute for women who always want to look stunning, and often, chasing a beautiful figure, they throw everything on the altar - health and beauty. Meanwhile, there are a number of rules and a lot of recipes that allow you to lose weight or keep perfect body lines without compromising health.
As always, dietary salads, which include fresh vegetables, fruits, seafood, boiled meat, fish, greens and other components, containing all the essential vitamins, minerals and contributing to the breakdown of fats, as well as the restoration of metabolic processes in the body. Some mistakenly believe that dietary salads simply cannot be tasty. And here and there, still as they can, and our today's recipes are proof of that.
To prepare any dietary salad, it is necessary to adhere to some rules that will help not only to preserve the shape, but also to saturate the body with the necessary substances and, of course, please with a pleasant taste:
- It is advisable to use vegetables and fruits for salads raw, otherwise a number of useful elements is lost. As you understand, it is completely inappropriate for us;
- Mayonnaise in the diet salad is not the place! We strongly recommend replacing it with vegetable oils, such as olive, low-fat sour cream or natural yogurt without additives; - Instead of vinegar in dietary salads, it is advisable to use lemon juice - it will remove excess fat and metabolism will correct;
- Salt such dishes should be at a minimum. Such spices as ginger, cilantro, black ground pepper, cinnamon, etc. will help to compensate for the lack of salt. However, you should not get involved in them either, since they have the ability to whet the appetite;
- Mixed dietary salads are prepared on the basis of meat, lean fish or seafood. As a rule, they are added in the form of boiled or baked without fat;
- It is not recommended to use fried and smoked or strongly salted ingredients.
Dietary salads - preparation of products
So, we have familiarized with the general principles of cooking dietary salads, now let's do the preparation of products. After all, how we prepare them will ultimately depend on the final result.
Vegetables and fruits should be washed and cleaned from seeds (if any), herbal vegetables should be washed in 2 waters and dried thoroughly. If the recipe uses meat, then it should be boiled in large chunks and only then grind. Seafood boil, but not for long, so that they do not turn into chewing gum. All components for salads are cut into approximately equal pieces, because the dish becomes more colorful and much more appetizing.
Dietary salads - the best recipes
Recipe 1: Dietary salad with seafood
Not surprisingly, why seafood is becoming frequent elements in the diet. After all, they are a real treasure that has absorbed the whole healing power of the seas. Seafood is a source of easily digestible protein. In addition, they contain in their composition (especially sea kale) a substance that improves digestion and promotes fat burning.
The calorie content of this salad is only 75 kcal per 100 grams, and the benefits it brings to the body are invaluable. Ingredients:
- sea cocktail (mussels, squid, shrimp, octopus) 800 gr.
- Bulgarian pepper 2 pcs.
- two green apples
- two chicken eggs
- a little salt
Cooking Method:
We defrost seafood and boil for five to seven minutes. from the moment of boiling, then lay them on a plate and leave to cool. Pepper, cleared of seeds, cut into strips. We wash the apples, peel and core, cut in the same way. Hard-boiled eggs cut into cubes. Mix the components. Salad refill is not necessary. He and so it turns out rich and juicy. If desired, you can add a spoonful of olive oil and sprinkle with any greens.
Recipe 2: Dietary salad with chicken and mushrooms
There are many variations of cooking dietary salads with chicken. Our recipe is very simple, but it has a pleasant spicy taste. A wonderful dinner for those who save their figure and lead an active and healthy lifestyle.
Ingredients:
- one chicken breast
- spices (turmeric, curry, paprika, pepper, laurea)
- a jar of canned champignons
- 2 fresh cucumbers
- 2 table. lie low fat sour cream
- two hours lodges. mustard
- a pair of garlic cloves
- lettuce leaf (one) for decoration
Cooking Method:
Boil chicken breast with spices until tender. Then cool and cut into thin slices. Cucumbers cut into strips. Mix cucumbers and chicken with sliced champignons. We supplement the salad with sour cream, mustard and chopped garlic. We mix everything thoroughly and enjoy a tasty and healthy dish.
Recipe 3: Diet salad with fruit and chicken fillet
For this recipe, we take, respectively, the lean part of the chicken. As a dressing, we will use natural yogurt with the addition of finely chopped greens or any vegetable oil. The caloric content of the lung, fruit salad is about 100-120 kcal. Ingredients:
- 200 gr. boiled chicken
- 150 gr. grape
- 200 gr. oranges
- 150 gr. green apples
- one egg
- lemon juice 10 ml
- a little salt and pepper
- yogurt mixed with greens
Cooking Method:
Boiled egg cut into cubes, lean chicken meat chop into thin slices. Each grape is cut in half. Orange clean, remove as much as possible white film and cut each lobule in half. Apples, peeled from the peel and core, cut into cubes. Sprinkle the salad with lemon juice, season with yogurt, add a little pepper and salt. All components are thoroughly mixed and serve the dish on the table.
Recipe 4: Diet Salad with Shrimps and Vegetables
Shrimps are a universal food product, however, as well as vegetables. Having met within the framework of one dish, they create an amazing composition. Especially good shrimp combined with cucumbers, green vegetables and carrots. Just these vegetables we will use for the preparation of our salad.
Ingredients:
- peeled shrimp (frozen) 300 gr.
- two fresh cucumbers
- 50 gr. leaf lettuce
- one medium carrot
- apple juice (natural) 3 table. l
- lemon juice 1 tbsp. lie
- soy sauce 1 tbsp. lie
- grated ginger floor tea l.
- Olive oil 3 tbsp. lie
- chopped nuts (cashews or any others) 100 gr.
Cooking Method:
Boil the shrimp for five minutes. Next, lay them on a plate and let cool. While they are cooling down, we cut cucumbers into strips, chop carrots in the same way. Cut lettuce leaves and combine cucumbers, carrots and shrimps. Mix olive oil with apple and lemon juice, soy sauce, ginger. Fill the salad with fragrant dressing, mix and put it in the refrigerator for about forty minutes. Sprinkle salad with nuts before serving.
Recipe 5: Diet salad with sea kale and boiled fish
On the beneficial properties of seaweed, we have already mentioned above. Fortunately, this product can be purchased at almost any grocery store. Sea kale is a storehouse of vitamins and trace elements, including iodine. And most importantly, it goes well with any ingredients. In our case, we will use fish (cod, hake, etc.) and chicken eggs.
Ingredients:
- 300 gr. boiled fish (fillet)
- a jar of seaweed
- two boiled eggs
- one onion head
- 2-3 tbsp. spoons of olive oil
Cooking Method:
Boil the fish, cut the fillet into small slices. Finely chop the egg. We add the sea cabbage to a colander and let it drain to excess brine. Mix eggs, fish pieces and cabbage in a salad bowl and add olive oil to the dish. Salt salad is not necessary. Before serving, decorate it with parsley leaves and enjoy the seafood. Enjoy your meal!
Each person (by the way, not only women) dream of a toned and beautiful figure. To achieve this, it is not necessary to subject yourself to cruel dietary “torture”. Enough to eat properly, rationally, and, most importantly, varied. Let us hope that our recommendations and recipes will not only diversify your usual diet, but also help you understand the most important points of preparing healthy dishes!
