It is not today that the World Health Organization recommends their use five servings of vegetables a day. To achieve this goal – and provide the body with vitamins, minerals, antioxidants, fiber and others – it is important to develop the habit of putting greens, vegetables and legumes in the main meals. But most people focus only on hot dishes – even in the heat.
A good strategy to change this situation is to take care of the situation of vegetables, go far more than three of oil, vinegar and salt. “The change is what makes it the most delicious salad”, says nutritionist Hellen Suleman, professor in gastronomy courses at Senac EAD.
A few tips can help you choose this important companion. “Try combinations that make a harmonious difference. For example, more bitter vegetables are mixed with a thick sauce, like mustard and honey”, said Hellen. “On the other hand, soft vegetables are better suited to acidic sauces”, he said.
However, she emphasized that these are only suggestions. In other words, there’s room for creativity – and you can browse professional portals and cookbooks. “What is important is to try and prepare the recipe, because find the best for your taste“, he pointed out.
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According to the expert, the main challenge is to adjust the acidity of the vinegar or lemon and the strength of the oil, while preventing the salad from becoming greasy or sour.
Another tip from a nutritionist is try herbs and spices of choice in the programs. “That way, you will discover different tastes”, he said.
Master Senac has selected eight recipes for simple salad dressings – even those who have no connection to the kitchen can recreate them – but which make any salad irresistible. Make some and keep them in the fridge.
Take a look at the recipes below and, in the list, check out the tips to always have vegetables at your place.
Classic honey mustard sauce
Ingredients
1 teaspoon Dijon mustard
2 tablespoons of red wine vinegar
6 tablespoons of olive oil
1 spoon of honey
Plan
Put all the ingredients in a glass jar with a lid and shake until you make sure that the sauce is well mixed and velvety. Then open the bottle and adjust the salt and acidity with a pinch of sugar.
At the time of serving, put the washed greens in a salad bowl and add a little bit of dressing. With the help of two large spoons, move with a soft movement from the outside to the inside, combine all the leaves with the preparations.
Suggested use: with chicory, chicory, arugula and other bitter herbs
Oriental soup
Ingredients
4 tablespoons rice vinegar or white wine
6 tablespoons canola oil (milder)
1 teaspoon grated ginger
2 tablespoons of soy sauce (shoyu)
1/2 teaspoon sesame oil
Plan
Mix the ingredients with a whisk or put them all in a glass and shake. Then adjust the salt and add a little sugar to adjust the acidity.
Suggested use: with cabbage, chard and iceberg lettuce
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balsamic sauce
Ingredients
3 tablespoons of balsamic vinegar
9 tablespoons of olive oil
1 spoon of honey
1 pinch of salt
Plan
Mix all ingredients well and use.
Suggested use: with leafy greens and cooked or raw vegetables
Yogurt broth
Ingredients
1 pot of natural full-fat yogurt
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
2 tablespoons of olive oil
Juice of half a lemon
Salt and pepper to taste
Plan
Mix everything with a fouet to emulsify. Beat the oil with lemon so that it becomes slightly acidic.
Caesar sauce
Ingredients
2 anchovy fillets
1 onion of garlic
1 teaspoon Dijon mustard
1 lemon juice
1 teaspoon Worcestershire sauce
180 ml of milk
Corn oil until set
Olive oil
Salt and pepper
Plan
Put all the necessary ingredients in a blender, except oil, and mix. Add oil little by little, like mayonnaise.
Suggested use: with vegetables and legumes salads.
A delicious lemon and garlic sauce
Ingredients
1 small clove of garlic (crushed)
1 pinch of salt
2 tablespoons of Sicilian lemon
2 tablespoons of olive oil
1 lemon
Plan
Mix well and use.
Suggested use: with leafy and vegetable salads.
Pesto sauce
Ingredients
100 ml of olive oil
60 g of walnuts
1 bunch of basil (leaves only)
1 small garlic onion
4 ice cubes
50 g finely grated Parmesan cheese
salt to taste
Plan
In a blender, beat oil with nuts and garlic. Add ice cubes, salt and basil leaves. Be quick to turn so that the leaves don’t darken. Turn off the blender and add the Parmesan cheese.
Milk mayonnaise sauce
Ingredients
200 ml chilled whole milk
1 teaspoon of salt
2 tablespoons of Tahiti lemon broth
Canola oil to the consistency of mayonnaise
Plan
Pour the milk into a blender cup and add salt, lemon and a little oil, until you get the consistency of sour cream. The suggestion after preparation is to add 1 teaspoon of mustard.
Salad always on hand
“It’s fun to plan what your weekly meals will look like. Then buy the products in advance and do the cleaning ahead of time”, says Hellen.
According to Senac teacher, cleaning involves to wash different plants or herbs then grandson for 10 minutes in the sanitizing solution. It is made with 1 liter of water and 1 spoon of bleach – or any preparation of your choice.
only then rinse well, dry and store in a closed container. “Put a sheet of paper towel at the bottom of the package to absorb moisture”, said the expert.
In this way, she stressed that the food should be fresh, avoid waste, and on the other hand, it is not lazy to prepare a salad at any time of the day, whether it is for lunch or dinner.
“Feel free and let some vegetables cook, like broccoli and cauliflower. Boil them for three minutes and then drain them and put them in ice water,” says Hellen. This technique is called bleaching. Store them. in a jar in the refrigerator.