Many people automatically relate to healthy salads and not dangerous for the figure food. Women who sit on diets in restaurants often order salad instead of main dishes and home too often limited to a salad for lunch or dinner. However, the salads are not always safe for your waistline. Dietary salad - it's not all salads and cooked according to certain rules of combinations of products.

One serving many favorite Caesar salad can contain 1010 calories and 76 grams of fat and 230 calories and 6 grams of fat. In the first case for salads used very oily fill, deep-fried croutons and fried chicken; to prepare a lighter diet Caesar salad, chicken can be cooked on the grill, dry toast in the toaster and cooking fill with minimal fat. If you prepare salads with lots of mayonnaise, sausage, bacon, fat cheese, potatoes, almost with the same success it is possible to eat burgers and fries: at least caloric intake in both cases would be approximately the same.

How to prepare a salad diet

So how do you prepare a useful dietary salads? The main ingredient of salads are usually low-calorie vegetables - herbs (eg, lettuce, parsley, spinach), cucumbers, cabbage. Typically, these ingredients make up half the volume of the finished salad. Other popular and very useful salad ingredients are tomatoes, cooked beans or kidney beans, green peas (fresh or canned), carrots, mushrooms, bell pepper, onion, garlic and so on. It is advisable to choose vegetables of different colors, to provide maximum variety of vitamins; if possible, buy the darkest green color - the darker the leaves, the more nutrients.

To diet salad was more satisfying, it can add a little protein foods, such as cheese, low-fat, eggs, boiled or baked chicken, fish. In preparing salad you can put a few slices of avocado, olives and sprinkle with ground nuts. Such high-calorie ingredients in salads should be very small. To prepare simple dietary salads, not necessarily specifically studied cookbooks - you can just experiment with different combinations of the above ingredients; most of them go well with each other.

In addition, a very tasty diet salads can be prepared from a variety of fruits and berries: apples, pears, bananas, grapes, oranges, plums, blueberries, raspberries (you can use frozen berries), pomegranates, and so on. Here it is necessary to adhere to the same principle as in the preparation of vegetable salads Vegetable salads: the generous gift of nature : Low-calorie ingredients (such as apples, plums, pears) should be much more than high-calorie fruits and berries - bananas, grapes and others. As the fill, you can use plain or vanilla yogurt and kefir Kefir: a unique drink for health and harmony . Fruit salads are not only a storehouse of vitamins, but also inhibit sugar cravings, which is a pressing problem for many dieters.

After you have chosen a low-calorie and beneficial ingredients for the salad, there is one more important question - what to fill dietary salad? When mixed with a large amount of vegetable fat filling, lettuce bring little benefit to those who want to lose weight. Dietary salad dressing generally prepared from various types of vinegar, lemon juice, olive oil and various spices. The high-calorie ingredient, the less needs to be composed of refueling. Here are a few recipes which you can cook delicious diet salad dressings:

• The sauce with balsamic vinegar and honey. To prepare the filling for one serving of salad, you will need one tablespoon of balsamic vinegar, a quarter of a tablespoon of honey, half a teaspoon of mustard, half a tablespoon of unrefined olive oil, salt and pepper to taste. Mix the ingredients in a small bowl until smooth.
• Dietary salad dressing with garlic and chicken broth. To prepare the filling into two or three portions need one head of garlic (it must be crushed or finely grate), half a tablespoon of finely chopped fresh ginger, one tablespoon of finely chopped green onions, one-eighth of a cup of chicken broth, a tablespoon of rice or wine vinegar half tablespoon of soy sauce, and the same amount of sesame oil. Mix all ingredients in a separate bowl just before preparing the salad.
• Salad dressings and mayonnaise. Although most people who want to lose weight, prefer to cook diet salad without mayonnaise, from time to time it is possible to afford to eat this sauce - of course, in small quantities. Ingredients filling (twelve servings): three-fourths cup light sour cream Smetana: untold riches of Russian cuisine   (10% fat), three-quarters of a cup of nonfat Greek yogurt, one-third cup light mayonnaise, one teaspoon of pressure or grated garlic, one teaspoon finely grated onion, one tablespoon chopped fresh parsley, one teaspoon of salt, ground black pepper , one or two tablespoons of white balsamic vinegar, two cups of milk (1% fat). Put in a bowl and mix the sour cream, yogurt, mayonnaise, garlic, onion, parsley, salt and pepper. Continuing to stir, pour the sauce balsamic vinegar, then - milk. Try filling and, if desired, add a little vinegar or spices.

Low-calorie salad for the holiday table

Holidays - a difficult time for people who have to exert much effort to their weight remained within the normal range. Many people lose weight for the holidays, and then spend a lot of effort to get rid of the accumulated during feasts kilograms, and so is repeated again and again, year after year. Of course, this is not good for health and also cause extra stress: thinking about what diet and how much hours in the gym will have to pay for each holiday treat, can ruin all the fun. However, to keep your weight under control throughout the year - quite feasible task, and it does not necessarily put on a festive table exclusively vegetable and fish dishes.

For example, instead of the traditional Caesar salad or can be prepared diet festive salads that taste a little different from the more high-calorie counterparts. First of all, it is necessary to restrict the use of mayonnaise. For example, as a filling for Olivier can use plain yogurt or sour cream with 10% fat, and one to two tablespoons of mayonnaise. Instead of sausage can be added to salad boiled chicken, beef or even squid. Perfect for the holiday table Caesar salad diet. To prepare six servings of salad you need:

• One-claw garlic, finely chopped or crushed;
• one or two anchovy fillets (or mince very finely chopped);
• juice of one lemon;
• a pinch of salt;
• three drops of Worcestershire sauce;
• ½ cup light mayonnaise;
• two or three tablespoons of water (to give the desired consistency of the sauce);
• four tablespoons of grated Parmesan cheese;
• one head romaine lettuce (internal use only, tender leaves);
• black pepper;
• half a cup of salad croutons (optional).

To prepare the sauce Caesar, mix a cup of garlic, minced anchovies and salt. When the salt melts, add the lemon juice, Worcestershire sauce, mayonnaise and water. Once you get the desired consistency of the sauce, add the two tablespoons of grated cheese.

Wash lettuce and tear the hands leaves into pieces small. In a large bowl, combine romaine salad, toast and fill. Arrange salad on plates ready and sprinkle a small amount of Parmesan cheese and ground black pepper. One serving of this salad contains about 45 calories. If you want a holiday caesar salad was more high-calorie and nutritious, you can add the slices of grilled chicken breast.

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