Salads are fundamental dishes for those who seek to improve their dietary health. According to a study published in the journal ‘Appetite’, If the goal is to increase vegetable intake, serving salad or soup as a first course in the absence of other foods is the most effective approach.
“Eating a low-energy salad can be used as a strategy to reduce energy intake from the meal, but meal structure may be less important than an individualized approach that maximizes salad consumption.“, can be read in the investigation.
(Don’t stop reading: Eating a piece of apple a day brings several health benefits).
A delicious alternative can be a fruit-based salad, such as the apple salad, which has different recipes and ways of preparing it: you can add milk cream, other fruits, legumes and more. What is the healthiest way to consume it?
The Mayo Clinic, internationally renowned for issues related to health, provides its own recipe for four portions of this dish in a healthy and low-calorie way.
You will need a quarter cup of unsweetened apple juice, two tablespoons of lemon juice, a tablespoon of canola oil, a half teaspoon of brown sugar, a half teaspoon of Dijon mustard, a quarter teaspoon of tart spice, apple, one medium red apple, and eight cups of lettuce.
(You may be interested in: Irritable colon? Foods to include in your diet to reduce inflammation).
The institution recommends adding endive, radicchio, arugula, and kale for added flavor and nutritional value. Actually, you can prepare your own recipe; but you should keep in mind that each ingredient adds calories depending on its components.
For its part, the University of Kentucky also recommends using celery, raisins and nuts to improve the preparation.
In a large salad bowl, mix together apple juice, lemon juice, oil, brown sugar, mustard, and pie spice. Later, add the chopped apple, the size you like, and stir so that it is impregnated with the mixture.
Finally, add the vegetables, toss again and serve the fresh salad in four portions.
Nutritional analysis per serving
Each serving contains two cups of lettuce and one quarter cup of apple mix, which represents 44 milligrams of sodium, two grams of protein, two grams of monounsaturated fat, three grams of dietary fiber, four grams of total fat, seven grams of added sugars, 14 grams of total sugar and 20 grams of total carbohydrate.
(We recommend you read: Mango, the fruit that helps you lose weight).
In addition, It contains no trans fat, no cholesterol, and has 124 calories.
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