The most beneficial types of salads

Salads have long become a menu item that first catches the attention of people who care about their health and well-being. And this did not happen by chance. They combine lightness, freshness, a large amount of vitamins, and an endless number of variations. Among salads, you can find dishes for a quick snack, a healthy lunch, a festive table, and even a полноцен dinner. However, for a salad to be not only tasty but also healthy, it is important to know a few rules.

Learn which salads are truly healthy. What should be added to a salad so that it is not only visually appealing but also enriches the body with vitamins, trace elements, and nutrients. Learn how to choose salads that bring benefits and balance on one plate.

Why it is important to eat salads

Salads, especially those made from fresh vegetables, greens, and leafy lettuce, contain vitamins A and E, fiber, antioxidants, and many beneficial substances. They improve digestion, boost energy, provide a feeling of lightness, and supply the body with everything it needs throughout the day. Green salads are especially valuable — dark green leaves, spinach, arugula, iceberg, romaine. They contain the highest concentration of vitamins, support the digestive system, and create a feeling of fullness.

In addition, salads are a universal dish. They pair perfectly with meat dishes, soups, side dishes, and other menu items. One fresh salad can be either a standalone dish or an appetizing complement.

What salad is considered healthy

A healthy salad is a dish that provides maximum benefits with a minimum of extra calories. Its base should primarily consist of leafy greens. These include arugula, spinach, iceberg, romaine. Next, we need fiber, which can come from one or several types of vegetables: cucumber, red pepper, tomato, beetroot, cabbage. Protein is essential for muscle growth rather than fat gain. Animal protein sources include eggs, chicken, meat, or seafood. If you do not consume animal products, chickpeas, peas, and beans are a good plant-based alternative. Red beans are especially healthy and visually appealing in salads. Dressing plays an almost decisive role in a salad. A quality dressing is made with olive, sesame, or nut oil and lemon juice; you can also add balsamic vinegar, mustard, soy sauce, or Worcestershire sauce. Among the healthiest additions, we recommend seeds, microgreens, and special aromatic sauces made from natural ingredients. For balance, you can add good cheese, preferably white and hard varieties, such as Parmesan.

The main rule of a healthy salad: minimal mayonnaise or none at all, maximum greens and vegetables.

Delicious and healthy salad options

Beetroot salad is a great example of a healthy combination of vegetables and greens. Different varieties of leafy greens create a delicate and balanced flavor combination. Beetroot improves digestion and is rich in antioxidants that slow aging and reduce inflammation. This vegetable contains vitamins A and C.

Greek salad deliciously combines crunchy cucumbers, juicy tomatoes, and bell peppers. Red onion adds a bright sweet-and-savory flavor. Feta cheese adds satiety, creaminess, and a light salty accent, while olives enrich the salad with healthy fats. Vegetables in Greek salad contain vitamins and antioxidants that support immunity and help the skin glow.

Pumpkin salad evokes a warm and comforting association due to its soft and slightly sweet flavor. Roasted pumpkin pairs perfectly with arugula, spinach, or iceberg, as well as with nuts and a sweet-and-sour dressing. Such a salad is filling yet remains light on the stomach, and pumpkin itself is rich in beta-carotene and B vitamins. Many top chefs recommend adding feta, brynza, or goat cheese to pumpkin salads.

Caesar with chicken or seafood is a classic that suits any lunch. Juicy meat, crunchy croutons, fresh lettuce leaves, and signature sauce create a rich and harmonious taste. Chicken adds satiety, while seafood makes the salad lighter and more dietary.

How to prepare a good and beautiful salad

A good salad is not only about taste but also about appearance. Here are a few rules of “salad aesthetics”.

1. Use only fresh vegetables and lettuce leaves.

2. Tear the leaves by hand rather than cutting them with a knife — this helps them stay juicy longer. Of course, wash your hands thoroughly with soap beforehand.

3. Add vegetables of different colors: red pepper, greens, yellow tomato — this makes the dish look more appetizing.

4. Add dressing only right before serving; otherwise, the salad will “wilt” and release its juices too early.

5. Use seeds and nuts to add crunch and give the salad a restaurant-style look.

Salad-making life hacks from Yevhen Klopotenko

Renowned chef Yevhen Klopotenko advises adding more greens to salads, as he believes they are not only healthy but also enhance flavor. He suggests not being afraid to combine vegetables with fruits. For example, apple or pear pairs perfectly with green salads, cheeses, certain types of meat, and even onions. Instead of mayonnaise, use light sauces based on yogurt, olive oil, or vinegar, and prepare the dressing separately.

Such professional tips help create different types of salads — from classic to completely new. You can easily come up with new recipes and experiment with various ingredients.

How to store salads

Salads made from fresh vegetables and greens are best stored separately from dressings. If mixed in advance, lettuce leaves lose their crunch. Therefore, keep leaves, lettuce, and other vegetables in a container, and store the dressing in a separate bottle or glass jar.

Healthy salads from Pronto

If there is no time to cook or you simply want to relax, you can always order a fresh salad from Pronto. The menu and delivery offer various types of salads with vegetables, meat, salmon, tuna, greens, and light dressings. They are made from fresh ingredients, have a balanced taste, and can serve as an ideal side dish or a standalone meal.

Traditional and new recipes, healthy combinations, and incredible taste — all of this is available in just a few clicks on the website or in the app. Choose and enjoy the benefits of our salads and lightness every day!