You have chosen to bet on a salad at lunch ? It’s a good habit, especially after overeating. If for many people, the salad is not filling enough, it is simply because they do not know how to compose them.
A salad balanced and healthy food doesn’t just have to include lettuce and a vegetable. It must encompass a good source of protein, fiber, calcium, omega-3 and why not, spices.
With the help of Raphaël Gruman, nutritionist (lamethodegruman.com/), Top Santé helps you compose a healthy and filling salad which will hold you over until dinner !
Salad: the 6 ingredients recommended by our nutritionist
To better compose your salad to make it nourishing, but digestible, our expert recommends:
Quinoa
Contrary to appearances, quinoa is not a cereal, but a species of herbaceous plant. Rich in fibersin proteinsin manganese, it helps prevent bloating, bad cholesterol and facilitates transit. It is also low in calories and goes perfectly with vegetables.
The shrimp
Shrimp are good sources of potassiumof phosphorusof calcium and of magnesium. They also provide an interesting supply of zinc, iron, iodine and magnesium. Finally, there are B vitamins, as well as the antioxidant vitamin E.
Raw tomatoes
They are an excellent choice for eliminating bad fats. Rich in vitamin C (from 10 to 30 mg per 100 g), tomatoes contribute to better assimilation of iron and calcium. It is also recommended to fight against hypertension thanks to its richness in potassium.
Coriander
Anti-inflammatory, antibacterial, antispasmodic, the health effects of coriander are varied. Its virtues digestive are also interesting. It helps to reduce fermentations linked to digestion (by absorbing gases).
Red onions
Those are the antioxidants present in the onion (anthocyanins) which give it its red-purple color. It is thanks to this property that they are considered excellent for fighting aging and preventing cancer.
Lemon vinaigrette
To spice up raw vegetables or a mixed salad, the Vinaigrette is a good choice. Rich in “good fats”, this seasoning goes well with many recipes. If you want to increase the dose of omega-3, you can also focus on the lawyerparticularly filling and full of antioxidants.
If you can’t do without meat
Do you have trouble going without meat at lunchtime? Bet on the White meat like poultry. It will suit many recipes. Low in fat and rich in protein, it is satiating and provides vitamins A and B and essential minerals.
Thanks to Raphaël Gruman, nutritionist (The Gruman Method)
