Two thumbs up for the summer salad!

Summer is here and the weather is only getting hotter, so you’ll need to put more effort into staying hydrated, especially if you’re spending a lot of time outdoors. It can lead to lack of energy, dizziness, headaches, weakness, and sometimes severe cramps and fluid retention. Instead of eating heavy, hot food, you need something light – like a delicious summer salad!

But before we tell you how to make a summer salad, let’s find out what ingredients you can use!

What can you eat in summer?

During this time, our bodies need more raw, cold food to nourish and hydrate our cells. and helps eliminate toxins from the body.

Did you know that there are hydrating foods that provide about 20-25% of your daily water intake and that these are important to consume in the summer.

  • fruit: Watermelon, tomatoes (which contain lycopene phytonutrients that help protect the skin from UV rays), grapefruits, pears, blueberries, pineapples (bromelain has many health benefits, especially in relieving cough), cucumbers.
  • Leafy vegetables: Spinach (vitamin A and C), water lettuce and celery with high liver detox effect are in perfect harmony.
  • carrot: It has a high water content and is rich in the phytonutrient beta-carotene. The salad plate is also colorful.
  • Fresh herbs: Parsley, mint, coriander, cilantro, and basil help reduce headaches, toothaches, soothe nerves, and soothe sore throats.
  • spices: Cinnamon, raw garlic and raw ginger help control cholesterol levels. Being anti-inflammatory in nature, it helps fight high blood pressure, cancer and diabetes.
  • Healthy Fatty Acids and Proteins: Nuts such as almonds (vitamin E and fiber), walnuts, and flaxseed provide the necessary boost of omega-3 fatty acids. ) and other seeds can also be added.
  • Olive oil: Rich in MUFAs (monounsaturated fatty acids), it can be added to salads (the best form is cold-pressed virgin oil, which is good for your thyroid, which also contains phytonutrients). Recommended for dressing.
  • Lean Protein: Quinoa, beans, chicken, legumes, chickpeas, paneer, and lentils (rich in folate and providing both vitamins and soluble and insoluble fiber) are must-adds for muscle growth and repair. there is.
  • Don’t forget to sprinkle with lime to keep it alkaline!

edible summer salad

Now that you know what ingredients you can use, let’s see how you can use them.

1. Breakfast: Add some of the above fruits and mix with yogurt. For breakfast, it’s a great combination of carbohydrates and protein. If you’re planning a long day, oatmeal can be paired with fruits such as apples, pears, and blueberries, and some nuts.

2. Morning Snack: Apple/juicy fruit salad mixed with cinnamon, raisins and bean sprouts.

3. Lunch: Mix fresh fruit (carbs), vegetables (fiber), sprouts (protein), beans and lentils.

You can also experiment with chilled vinegar oil with watermelon, tomatoes, onions, salted cheese, lettuce leaves and black pepper. You can also add kale and cabbage for a higher calorie meal.

Another alternative is to add watermelon, cucumber, green pepper, spinach, avocado, lime and quinoa. Apart from complete protein, this dish also provides calcium and vitamins.

The best salad blend for lunch is veggies, good carbs, lean proteins (beans, chicken, shrimp, tofu, cottage cheese), and healthy fats.

4. Dinner: Mix quinoa, beans, lentils and chicken with red peppers and vegetables. Sprinkle with lime, if desired, and serve with herbs. You can also add spices to make it interesting.

Salads not only provide water, but they also keep you fuller for longer and help you keep your weight down. Try designing a different recipe for each meal. Grab your salad bowl and whip up some fun, nutritious and delicious summer salads to rejuvenate.

We hope this article on summer salads has helped you beat the heat! Read more articles on how to stay healthy in the summer hereYou can also sign up for GOQii personalized health coaching and ask the experts here.

#BeTheForce Two thumbs up for the summer salad!

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