If some still say that the salad is useless… they are seriously mistaken. Whichever variety it belongs to, this leafy vegetable provides plenty of nutrients. This is particularly the case for fibers.
Indeed, if the salads are very low in calories, they promote better intestinal work. Avoid, however, if you suffer from irritable bowel syndrome.
Another advantage: salads are rich in trace elements, such as calcium and iron. Escarole and frisee are particularly rich in potassium, which has a diuretic effect. Vitamins are not left out. You will find vitamins C and E, as well as beta carotene in your salads.
Very green varieties, such as lamb’s lettuce and watercress, provide plenty of folic acid (B9). This vitamin is necessary during pregnancy to promote the closure of the neural tube of the fetus.
Lamb’s lettuce and purslane are good sources of omega 3, essential for good cardiovascular function. Finally, “arugula – like radishes and broccoli – are rich in glucosinolates.
These sulfur substances give a pungent taste to food and have benefits against the occurrence of cancers,” insists Dr. Laurence Benedetti, micro-nutritionist in Paris.
Mix, season, imagine…
To vary the pleasures, do not hesitate to mix the different varieties of salads together and with other ingredients. Fresh and dried vegetables, potatoes, rice or pasta, fruit, diced cheese and ham… Your choice is vast.
For seasoning, take a drizzle of olive, rapeseed or walnut oil, depending on your taste and the mixture made. A few drops of lemon and balsamic vinegar will add delicious flavor to all salads.
More original, prepare your salads… cooked. Rocket in particular is eaten hot with a tomato coulis. You can also cut it as you would an aromatic herb to sprinkle it on a soup or risotto. A recipe from the north of France, salad with bacon, consists of cooking a batavia in a pan with bacon bits. It is eaten with boiled potatoes.