Adding some greens to the salad can single-handedly make the dish healthier, tastier and colourful.
Green vegetables are low in calories and high in nutrients, making them the perfect addition to salads. Salad is such a filling dish that you can either have it as a snack or along with your meals.
Make sure you add different types of vegetables, a source of protein like chicken or fish along with a healthy dressing to make the salad wholesome.
Here are six types of greens that you can add to your salad recipes.
1. Spinach
When it comes to greens, the very first vegetable that comes to our mind is spinach. This green-leafy vegetable is not only available in abundance in SA but is also packed with the goodness of a number of nutrients. Consuming spinach will offer you nutrients like iron, calcium, and vitamins A and C. Spinach can be added raw to salads or can even be blanched to give it a bright green colour.
2. Arugula
Arugula leaves are another popular salad leaves that are used in various recipes. They have a slightly bitter and peppery taste which perfectly balances out the flavours of other salad components. Also known as Rocket leaves, Arugula leaves are rich in vitamins A, C, K, fibre, calcium, potassium, iron and antioxidants like beta-carotene.
3. Kale
Kale is a fibre-packed green leafy vegetable that you can have either raw or cooked. Due to the shape and texture of its leaves, Kale will add layers to any kind of basic salad. It has a slightly nutty, earthy flavour and will add crunch to salads. Kale is a good source of omega-3 acids, protein, potassium, calcium and vitamins like A, C and K.
4. Lettuce
Lettuce tastes amazing when added to burgers, sandwiches and wraps. It can also be added to salads to give a crunchy texture to the dish. If you cannot find lettuce, you can use cabbage as a substitute. With its sweet and mind flavours, lettuce can add volume and freshness to salads. Lettuce is a rich source of nutrients and is packed with vitamins C and A, fibre, antioxidants, calcium and water.
5. Broccoli
Wish to make your salad more nutritious? Do add broccoli florets to salads to not only make them nourishing but also colourful. The best way to use broccoli is to chop it into florets and then blanch it for two minutes. Once blanched, dip them for a few minutes in ice-cold water and then drain all the water. Dab the broccoli florets with a kitchen towel to get rid of excess moisture and add these florets to your salad. Blanching will make the broccoli a bit tender while still retaining its crunch. Broccoli is a good source of protein, fibre, vitamin C and phytochemicals that have an anti-inflammatory effect on the body.
