A nutritious "power salad" that allows you to get the five major nutrients in one dish
It's a hassle to make because you need a lot of ingredients!It's easy to think, but once you get the basics, it's easier than coordinating clothes!
For salads, we tend to think of common ingredients such as lettuce and tomatoes, but we can go quite well with unexpected things.Chinese cabbage, Japanese mustard spinach, spinach, radish ... Reasonable and easy-to-prepare vegetables are delicious enough ♡
The key to the excitement of salads is the use of colors.If you pay attention to the color balance, which is the key point, it looks gorgeous and you will be more satisfied with the salad!
Power salad basics
Ingredients containing the five major nutrients, protein, fat, carbohydrate (sugar), vitamins, and minerals can only be dressed, so once you have a pattern of ingredients, you can just cut and serve it to make a very satisfying dish! !!
Introducing the materials I often use ♡
[Protein] Boiled eggs, boiled soybeans, tofu, chicken ham, canned tuna, etc.
[Carbohydrates] Sweet potatoes, pumpkins, beets, quinoa, couscous, etc.
[Vitamins] Carrots, cabbage, spinach, Japanese mustard spinach, tomatoes, Chinese cabbage, radishes, garland chrysanthemums, coriander, etc.
[Minerals] Walnuts, cashew nuts, hijiki seaweed, wakame seaweed, sesame seeds, etc.
[Fat] Avocado, olive oil, sesame oil, etc.
For dressing, sprinkle natural salt and garlic powder or black pepper on the whole, and sprinkle it just before eating balsamic vinegar, lemon juice, or ponzu vinegar in Japanese style, which is my favorite in terms of saltiness, texture, and appearance.
You can also get fat from ham and nuts, so if you take too much with dressing, it will be over-calorie!
One teaspoon of oil has 1 kilocalories.
If you want to add it, it is safer to put it in a spoon and then combine it instead of sprinkling fresh olive oil and sesame oil directly from the bottle.