How to make a salad more useful?

  How to make a salad more useful? Salad - a great dish, which should be on the table at any time of year. But not all salads are equally useful. In the U.S. survey was conducted to determine which products are most often used, particularly by Americans, for salads. At the head of the list turned out to be cheese, cheese "cheddar" and hard-boiled eggs. It was followed by tomatoes and red onion, but green vegetables, which constitute the basis of a healthy and beneficial food, the list were not included.

If you want to make a salad, which would be most useful and tasty, try to follow the guidelines below.


Despite the popularity of these plants as a major component of many dishes, it loses in comparison with other leafy vegetables and also does not give a sense of satiety for a long time. cup of lettuce contains 1 gram of dietary fiber, and the recommended amount of fiber per day - 25-35 PM


Including this vegetable in the diet, we get from it is mainly water. At half-cup of cucumbers contains a very small amount of folic acid and vitamin A.


They give the salad extra flavor and make it more wholesome, but the nutrients in them a little. In fungi there is no dietary fiber, and half cup contains only 5 percent of the recommended daily allowance of potassium and less than 10 percent of vitamin D.


This plant is considered to be extremely beneficial to health. In one cup of spinach contains just 13 calories, but 16 mg of vitamin C, 55 mg calcium, 2 mg iron, 2 g dietary fiber

  Cherry tomatoes 11,111,125.

They are rich in vitamins A and C, and in 5 tomatoes contain only 18 calories and absolutely no sodium.

 [b] Broccoli

If you choose between broccoli and cauliflower, give preference to green vegetables. At half-cup of broccoli contains a full day's quota of vitamins A and C.

  Green peas

This culture often desirable to include in the menu: one-third cup of peas contains 40 percent of the recommended daily allowance of vitamin A and 2 g dietary fiber.

  Major red beans 11,111,125.

It not only adds a salad palatability, but also enrich the diet of fiber and vegetable protein (5 and 6 g, respectively, in half a glass).

 [b] Olives

You hesitate and you can not make a choice between black and green olives? You can help the following information: 5 green olives contains 468 mg of sodium, while the same amount of black - only 145 mg.

  Red Onion

A quarter cup of red onions contain 15 calories, potassium, and very little vitamin C. So there is no need to get involved in onions, while not to be underestimated and its volatile production to help cope with the infection.

  Hard-boiled eggs

This is an excellent source of protein (7 grams in one egg) with insignificant amounts of calories (80 calories in one egg).

  Red pepper, fried in oil

When cooking with red roasted peppers should be borne in mind that in two tablespoons of the product contains 20 calories, 10 of them fall on oil, and 125 mg sodium.