Make salads easily and quickly Make salads easily and quickly

Who said these dishes have to be boring? Here is a way to include them in your menu.

Fresh and practical, salads are perhaps the easiest way to combine vegetables and include them in your diet. In addition, they can be served as a side dish as well as a main dish, as explained on the EFE Salud website, which also gives advice on how to put them together.

  •  Choose a base. It can be pasta, potatoes, legumes, rice, or leafy greens.
  • Add other ingredients. Options such as a variety of fruits, hard-boiled eggs, pickles, or wheat croutons.
  • Finish it with a dressing or vinaigrette, given the case, but try to watch the amount.

Vertical salad

A vertical salad is ideal when you are on the go, as you can pack it in a glass or container. Put between one and three tablespoons of dressing (vinaigrette or condiment), then solid vegetables that do not absorb liquids, such as carrots, cucumber, celery, or radish. Add grains, legumes, beans, pasta or quinoa (pre-cooked). For the top layer, add softer fruits and vegetables such as avocado, tomato, onion. End with leafy vegetables: arugula, lettuce, kale, spinach, and nuts.

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