The 7 mistakes that ruin your salad and that you probably make without knowing it
Salad is synonymous with health, lightness and practicality. But what seems like a healthy choice isn't always the case. If you've ever wondered why your salad doesn't taste good, isn't satisfying or is even bad for your diet, you may be making simple but sabotaging mistakes. Discover the 7 most common mistakes - and get ready, the third one hurts!
1. Use only lettuce and tomatoes
If your salad is always the same, with iceberg lettuce and two slices of tomato, it's time to innovate. This classic combination has little fiber, no nutrients and practically no flavor. Try darker leaves (such as rocket, watercress or spinach), a variety of raw vegetables, fruit and legumes.
2. Adding "light" ready-made sauce thinking it's healthy
Industrialized dressings, even the "zero fat" or "light" ones, are usually loaded with sodium, hidden sugar and preservatives. This turns your salad into an ultra-processed food in disguise. Prefer homemade dressings with olive oil, lemon, fresh herbs, mustard and a touch of balsamic vinegar.
3. Overdoing it on the cheese and nuts - the unforgivable mistake!
Yes, they are tasty, crunchy and add a sophisticated touch. But greasy cheese, caramelized nuts, fried croutons or too many chestnuts make the salad a silent calorie bomb. One wrong portion can have more calories than a lasagna! Use sparingly: a tablespoon of seeds or a thin sliver of Parmesan are enough.
4. Not including a source of protein
A salad without protein doesn't sustain. The result? Hunger afterwards and non-stop snacking. Add boiled eggs, grilled chicken, chickpeas, tofu, tuna or even a spoonful of hummus. This balances the plate and prevents raids on the fridge later.
5. Washing the leaves badly
There's nothing worse than a salad that tastes of chlorine, sand or even worse, a risk of contamination. Sanitize the leaves thoroughly under running water and then soak them in a solution of water and hypochlorite for 15 minutes. Rinse and dry thoroughly before assembling the dish.
6. Cut everything to the same size
The look also matters. A salad with everything chopped the same looks like a stew. Make use of textures and shapes: whole leaves, slices, cubes, sticks or thin strips. Visual and tactile variety activates the appetite and makes the meal more interesting.
7. Leaving the sauce in contact with the leaves for too long
If you dress the salad in advance, know that the leaves will wilt and lose their life. Ideally, you should only mix the dressing when serving, or leave the dressing separate for everyone to assemble their own dish. That way, the salad remains crunchy and vibrant until the last bite.
Conclusion
A good salad goes far beyond green leaves. It can be rich, complete, beautiful and full of flavor - as long as you avoid these common mistakes. Want to turn your salad into an irresistible meal? Start by correcting mistake number 3. Your body and the scale will thank you.
Mirella Mendonça
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