During a long and sweltering summer, people need fresh, crunchy and juicy food. The choice for a meal salad is easily made. They can be very slim, but with a little enthusiasm, people quickly add too many high-calorie ingredients. In principle, this is allowed, but it is not recommended when attempting waste. The calories add up faster than you think. So here are some tips for slim meal salads.
The great thing about the meal salad is that you can make it anywhere. At home, or on holiday at the campsite, in the apartment or cottage. You can prepare it lukewarm but also cold and take it with you in a closed container and cool bag to the park or the beach. In a Meal Salad you can do anything you like. First think of the ingredient you feel like and ‘build’ the salad around it, as it were. If you want to keep the salad slim, you can take a lot of things into account.
Vegetables and/or fruit
One or two kinds of vegetables and/or fruit with lettuce are tasty. For example arugula, bell pepper and grapes. Or broccoli, sugar snap peas and curly lettuce. Spinach and mango and green beans and lettuce are also delicious. Or tomato, cucumber and apricots. Chicory and celery is also a good combination.
Meat or fish
You can still make a tasty salad without baking and roasting. The supermarket offers ingredients that you only have to cut. For example smoked chicken, shrimp, surimi sticks or flakes, cervelaat sausage (not so slim), canned fish such as tuna, salmon, anchovies, mackerel and the like.
Starch source
Consider whether you are making the salad based on rice, potatoes, legumes or pasta. For a slim salad, keep 150 grams (cooked) per person, but 200 grams is also allowed.
Cheese and nuts
If you cheese in the salad, choose 20+ or 30+ cheese. Other cheeses are very fatty. If you want to keep your salad lean or vegetarian, opt for meat, fish or cheese, but don’t add all three. Slim cheeses include cottage cheese, ricotta, Parmesan, gran padano and mozzarella. Nuts are delicious in a salad, especially if you first briefly burn them dry in a frying pan. Use nuts in moderation, they contain a lot of calories. Fortunately, the fats in it are healthy fats.
Dressing
Dressing from a bottle is of course very convenient. Choose ‘transparent’ dressings instead of creamy dressings. You can also drizzle a little olive oil and vinegar over the salad. If the salad contains cheese, you need to use less dressing because cheese already makes the salad a bit creamy. Chili sauce is also delicious as a salad dressing. If you make dressing from a bagged mix, replace a tablespoon of mayonnaise with low-fat yogurt.
How many calories in the salad?
A lean evening meal contains about 450 calories. Do you want to know exactly what is in your meal salad? Then take a free profile on the slimming service and fill in your food diary. With the book You.valtaf.nl! it is possible to lose weight within 84 days and to learn a healthy lifestyle. look at the offer.
This article was written by Annemarie de Graaf, nutritionist at Valtaf.nl
