BeautyHack learned the benefits of different types of salad and put together a green menu: a detox salad with arugula from Gwyneth Paltrow, a healthy lunch from Gisele Bündchen, and 4 more healthy recipes from the stars.
Arugula
How is it useful?
The composition contains vitamins A, groups B, C, E. To get a daily dose of vitamin K (for bone health), you need to eat 100 grams of this green salad (this is only 25 kcal). Arugula helps to maintain good vision (beta-carotene in the composition protects the retina from UV rays), improves the health of blood vessels (lowers cholesterol) and digestion (restores the body's pH).
Gwyneth Paltrow's Lentil Salad with Zucchini, Arugula and Avocado
This salad is part of Gwyneth's detox menu. It is also convenient to cook it if you have stewed lentils or zucchini left.
For one serving you will need:
1/2 cup stewed lentils
1 large handful of arugula
¼ part courgette
half an avocado, diced
handful of pumpkin seeds a
splinter of salt
For refueling:
1 tsp Dijon mustard
2 tbsp. l. wine vinegar
Olive oil
Salt and pepper
Prepare a dressing by mixing mustard, wine vinegar, salt, pepper, and olive oil. In a salad bowl, combine lentils, arugula, diced zucchini and avocado. Sprinkle everything with pumpkin seeds and sea salt and serve with the sauce.
Kale and watercress
How are they useful?
Kale is a favorite ingredient in Jessica Alba and Rosie Huntington-Whiteley's smoothies. And it's also a good option for a snack, as, for example, Shakira does. 67 grams of kale contains 33 calories, 6 grams of carbohydrates (two of which are fiber) and 3 grams of protein. There are vitamins A, K, C, B6, calcium, magnesium, manganese.
You can grow watercress on the windowsill, it has a pungent peppery taste, it contains iron, iodine, calcium, folic acid, vitamins A, C and E. Watercress deteriorates quickly - store it in a closed container in the refrigerator or as a bouquet put flowers in water, covering the leaves with a plastic bag. But it is better not to give green salads to children, they can provoke allergies.
Sweet Potato, Quinoa, Kale and Watercress Salad by Gisele Bündchen
Giselle has gathered the perfect combination of ingredients on one plate. Chefs advise serving spicy watercress with kale, for example, because of the more tender leaves of the second. We found a simple recipe on the Instagram model.
You will need:
Kale
Cherry tomatoes
Sweet potato
Beetroot
Broccoli
Quinoa
Avocado
Watercress
You can prepare all the ingredients in advance and mix during lunch (or not mix, as Giselle does). Cut the sweet potato into wedges and bake in the oven, boil the beets, quinoa and broccoli.
Spinach
How is it useful?
Nutritionists advise making smoothies with this green salad (for a recipe with spirulina and spinach from Albina Komissarova, look here) and stars like Poppy Delevingne. Just like arugula, it is a source of beta-carotene - it helps with vitamin A deficiency, reduces irritation and dryness of the eyes. It contains potassium, manganese, zinc, calcium, folic acid, while the low sodium content - this combination reduces blood pressure.
Spinach, Dill and Tomato Salad by Miranda Kerr
Miranda makes such a salad as a side dish for grilled salmon.
You will need:
Spinach leaves
Dill
Green olives
Tomatoes
Carrots
Lemon juice
Finely chop all ingredients and sprinkle with lemon juice.
Batavia and Korn
This is the most common and readily available type of green lettuce, which you'll recognize in the supermarket for its spreading green leaves. Batavia has a neutral taste - convenient for preparing salads. This is another source of the daily value of vitamin K, it contains 21% of the daily value of vitamin A, there is iron and folic acid, therefore it is advised to lean on the leaves of Batavia for anemia.
Corn salad (other names - field or rapunzel) has a spicy nutty taste, combined with citrus fruits, beets and other salads.
Beetroot, Broccoli and Root Salad by Lily Aldridge
The salad contains about 380 kcal and will appeal to those who like spicy dinners. It replaces the Victoria's Secret Angel with a full lunch.
You will need:
Tofu
Seasoning chilli
Beet
Carrot
Broccoli
Quinoa
Batavia
Lettuce Korn
Boil small beets and cut them into slices. Chop the carrots into strips. Boil quinoa and broccoli. Rip the lettuce with your hands and mix with the rest of the ingredients, seasoning all the chili.
Iceberg
Outwardly similar to ordinary cabbage, it has half the calories. In 100 grams - 14 kcal. "Iceberg" improves bowel function, strengthens the nervous system (all the same folic acid in the composition), contains calcium, vitamin C and fiber and is stored for a long time in the refrigerator. The salad has a bitter taste - can be combined with poultry.
Iceberg, Turkey and Avocado Salad from Selena Gomez
Selena's trainer Amy Rosoff Davis told the recipe for this salad, calling it "Power salad". A healthy alternative to Caesar!
You will need:
Turkey
Avocado
Beans
Iceberg
For the sauce:
Olive oil
Balsamic vinegar
Dijon mustard
Lemon juice
Cut the boiled turkey into pieces, the avocado into cubes. Combine them with boiled beans and green salad and pour over the sauce.
Bean salads are hearty, so Amy recommends eating them for lunch.
Chard and lettuce
In an interview with BeautyHack, nutritionist Svetlana Kashitskaya advised to lean on Swiss chard if you don't drink milk. It contains a lot of calcium. In 100 grams of salad, 19 kcal. And lettuce contains a large amount of potassium (194 mg per 100 g) - it is recommended for hypertension and thyroid diseases.
Light Chickpea Salad by Cameron Diaz
Cameron brought this recipe from a travel book on the Greek island of Naxos.
You will need:
2 cups low-calorie chickpeas
Chard and lettuce mixture
¼ cup diced cucumber
10 cherry tomatoes
2 tbsp. l. hemp oil
¼ cup chopped almonds
¼ cup tahini sauce
1 tsp Dijon mustard
1 tbsp. l. olive oil
Combine chickpeas, lettuce, cucumber, tomatoes, hemp oil and almonds. In a separate bowl, make the tahini, mustard and olive oil sauce. Drizzle over the salad before serving.
