How to make vegetable salad with salad juice? Many women will choose to eat vegetable salad or fruit salad during their weight loss, and the sauce of vegetable salad is a very critical step in making vegetable salad, and the making method is very particular. Let's share how to make vegetable salad with salad juice.
How to make vegetable salad with salad juice 1 1? Isn't there anything like lettuce in the salad?
But water
Vegetables such as lettuce in salad don't need watering. Because these vegetables will soften after watering, and they won't have the fragrant, sweet and crisp taste. After all, everyone knows that the most important thing to make a vegetable salad is its crisp and sweet taste. In addition, some nutrients in vegetables may be lost after being watered, and their nutritional value will also be reduced. So when making vegetable salad, lettuce need not be watered, just wash it.
Second, how to make vegetable salad is more delicious.
1, selected varieties
If you want to make the vegetable salad delicious, you should choose the one above the vegetable variety. For example, there are two kinds of lettuce: butter lettuce and ball lettuce. Buttered lettuce, its skin is soft. Need to eat the part near the Chinese cabbage. However, lettuce will taste better and crisper than butter lettuce, and it will be a little sweet. So when making salad, you can choose varieties like lettuce.
2. Choice of salad dressing
When making vegetable salad, sauce is definitely needed. Many people will put some salty sauce, which tastes bad, such as bean sauce, sweet noodle sauce and so on. These are actually not suitable for making salads. To make vegetable salad, you must choose sweet salad dressing or thousand island dressing. Vegetable salad mixed with two sauces will be especially delicious, not only can you feel a little sweetness, but also you can eat raw vegetables crisply and feel the delicious salad dressing. The taste is very strong.
Step 3 Add other vegetables and fruits
When making vegetable salad, if you put vegetables alone, it may have a single taste and a single nutrition. At this time, you can add some other vegetables and fruits. For example, raw Chinese cabbage, raw purple cabbage, asparagus, wheat straw and so on. You can eat them raw, just mix them in, and there are cucumber slices, carrot slices, diced radish and so on.
Of course, you can also add some fruits, such as pitaya, kiwi, pear, banana, apple and so on. It is especially delicious to mix with vegetables.
How to make vegetable salad with salad juice? 2 The more you eat, the thinner you get.
Low-fat food
Do you know that?/You know what? Do you know that?/You know what? Low-fat food can save you a lot of calories, because fat has twice as many calories as protein and carbohydrates. Many foods taste the same after reducing the fat content. Of course, you don't need to skim all the fat.
A glass of low-fat milk contains 86 calories, while a glass of whole milk contains 150 calories. Boiled tuna contains 66 calories and fried tuna contains 1 10 calories. Low-fat cheese and low-fat salad dressing can make food as delicious, but consume less calories.
Foods with high water content
Generally, this kind of food is low in calories, and fruits, vegetables, soups and animal collagen all contain 80%-90% water. The water content of yogurt, pudding, eggs, pasta, beans and seafood is also relatively high, reaching 60%-75%. Eating two glasses of grapes is fuller than eating 1/4 cups of raisins, although both calories are 1 10 calories. A bowl of vegetable juice and a vegetable salad contain only 225 calories, while a chicken salad contains 550 calories. Obviously, you should choose the former.
snack
For office workers, fast food is something we eat almost every day. Fast food is often associated with weight gain, because our favorite fast food is usually high in fat and calories. Eating hamburgers and chips once in a while won't hurt your weight loss plan. However, if you often eat fast food outside, you need to pay attention to your fast food.
Choose skinless chicken, salad without too much sauce, French fries with curry sauce and fruit parfait are all good fast food choices. A chicken and tomato sandwich contains only 320 calories, but a double cheeseburger contains 920 calories. In fast food restaurants, try to eat less fried food and don't choose bacon.
Whole wheat food
Many people don't know what whole wheat food is. In fact, there are many whole wheat foods, such as whole wheat bread, whole wheat flour, brown rice, oats and waffles, which are all traditional whole wheat foods. They are a smarter choice than white flour, and they contain a lot of fiber and nutrition, which makes you feel full faster. Replace potato chips with popcorn, which can save 65 calories and eat other snacks. Instead of eating pancakes made of white flour, choose pancakes made of whole wheat flour, so that you can eat more strawberries.
Precautions for losing weight
1, avoid eating only once a day and reduce calories.
Singh said: "Many women think that skipping breakfast every morning, eating only a little at noon and eating a good meal at night is equivalent to eating only one meal a day, so the calories consumed are much less than in the past, and the purpose of losing weight can be achieved. In fact, if you don't eat all day, it will actually increase your appetite and may lead to overeating. We found that women who only ate one meal gained weight faster. " He suggested that breakfast and lunch should be balanced to avoid being hungry and overeating at dinner.
2, avoid too much trust in replacing fat.
"Although there are many kinds of fat substitute foods on the market, you should never believe the so-called' fat-free' boast," is the advice of French nutritionist Rhett. "The labels of fat-free foods should also indicate that these things are not calorie-free. Fat-free desserts often contain a lot of sugar to make up for the bad taste caused by fat-free, and these sugars can be converted into a lot of useless calories. "
Foods that replace fat often use more additives, such as resin and solidified fat. In addition, in order to improve the viscosity and taste of food, more salt is used. Therefore, people who plan to lose weight should eat fresh food.
3. Avoid constant weighing and weighing.
Experts point out that many women spend too much energy on weighing themselves every day, which is unnecessary. In fact, you should simply throw the scale aside, which will only increase psychological pressure and make you nervous. "What you need to do is to live a regular life, eat moderately, be optimistic and have confidence in your body. Just weigh it once a week. "
4, bogey just want to lose weight, do not want to exercise.
This habit will greatly reduce the weight loss effect. Insisting on physical exercise is the most effective way to lose weight. Experts point out that if women pay equal attention to exercise when losing weight, then muscle gain and fat loss will be carried out at the same time. Exercise makes muscles more symmetrical and fit, which naturally improves the body's ability to burn calories, because even when people are at rest, muscles will continue to burn calories.
How to make vegetable salad 3 1 with salad juice and how to mix salad dressing?
Salad sauce is generally divided into two types, one is sweet and generally suitable for fruit salad; The other is salty, which is generally suitable for vegetable salad. Salted salad dressing usually needs to be prepared by yourself. The main raw materials for making salad dressing are good salad oil and fresh eggs. The mixture of the two can be about one to one. In the process of making, spices such as pepper, mustard oil, monosodium glutamate, salt, etc. can be added appropriately, and then they are constantly stirred until the fragrance floats out.
Step 2 make fresh vegetable salad
Ingredients: carrots, celery buds, green peppers, cauliflower, small tomatoes, Chinese cabbage and prepared salad dressing.
Practice: First clean all the ingredients and cut them into small pieces. You can first blanch with boiling water, then put it on a plate with cold water, pour salad dressing on vegetables, or dip vegetables in salad dressing and eat directly.
Step 3 make spinach salad
Ingredients: fresh spinach1000g, garlic and onion 50g, fresh lemon juice15g, yogurt100g, and fresh mint leaves 34 pieces. Salad dressing, salt and black pepper.
Practice: Clean the spinach, blanch it with boiling water before taking it out, squeeze out the water when taking it out, then cut into pieces, then shred the cleaned green onion, peel and cut the garlic, clean and shred the fresh mint leaves, pour lemon juice, chopped green onion, salt and pepper on the spinach, stir well, and finally pour in salad dressing, mint leaves and minced garlic.
4. Tomato and egg salad
Ingredients: zucchini, cherry tomatoes, eggs and salad dressing.
Practice: cut the zucchini into small pieces, blanch in boiling water for about one minute, remove and drain; Cut the cherry tomatoes in half, cook the eggs and slice them. Put all the ingredients in a plate and pour the prepared salad dressing on it.
Step 5 make pumpkin salad
Ingredients: 1 carrot, half pumpkin, 1 green pepper, 10 cherry tomato, vinegar, a little salt, 3 tablespoons lime juice and a proper amount of salad dressing.
Practice: cut carrots and pumpkins, steam them, cut cherry tomatoes in half, cut green peppers into strips, pour all the ingredients into a bowl, add vinegar, salt, lime juice and salad dressing, and mix well to serve.
Step 6 make lettuce salad
Ingredients: 5 slices of lettuce, cucumber 1 root, 5 slices of cabbage, half bowl of peas, apple 1 piece, and appropriate amount of salad dressing.
Practice: slice cucumber, cut apple into pieces, and break lettuce and kale into pieces of appropriate size; Boil peas in boiling water. Put all the ingredients in a glass bowl, add enough salad dressing, stir well and serve.
7. make lotus root salad
Ingredients: lotus root 200g, chrysanthemum morifolium 100g, radish 50g, olive oil 2 tablespoons, sugar 1 spoon, chopped green onion, black sesame, salt and vinegar, and appropriate amount of salad dressing.
Production: lotus root washed and sliced, chrysanthemum cut into sections, white radish cut into strips. Blanch with water, drain, and cool. Put all the ingredients in a glass bowl, add olive oil, sugar, salt, vinegar and salad dressing, and stir well. Finally, sprinkle with black sesame seeds and chopped green onion for ornament.
8. Pay attention to eating salad.
1, with high salt content
Never think that salad is absolutely healthy food. In fact, the salt content of salads in some fast food restaurants is equivalent to a hamburger and French fries, or even higher. In many coffee shops and fast food restaurants, it is found that the average salt content of 156 ready-made salads is 1.4g, which is healthy, and some salads have exceeded the recommended intake of 2g per meal.
Experts say that reducing the salt intake per meal can save thousands of lives. A large number of people regard salad as a healthy lunch, but participants must keep the salt content within the standard range. If the content of salt and fat is too high, it will seriously endanger human health.
2. Ingredients and sauces
If you can reduce two or three grams of salt every day, you can protect your health. Although this number sounds small, if you reduce this amount of salt intake, you can reduce the risk of heart disease or stroke by a quarter.
Most of the salt in salad food comes from its ingredients, such as ham, bacon and cheese. These foods are usually rich in salt. Therefore, when eating salad, it is best to make it yourself, and it is mainly low in salt and fat.
Step 3 choose healthy salad dressing
Mayonnaise and Thousand Island Sauce are commonly used in salad dressing, but both of them are very high in calories, which may lead to obesity or high blood pressure if they are often eaten in excess.
We must choose salad dressing carefully. In normal times, we might as well make our own salad dressing. For example, vinegar, lemon juice and olive oil are also good sauces, and sauces like this will not consume too many calories.