Experts speak: how to prepare the perfect salad


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In summer, salads are more appealing, and we get more creative when it comes to mixing ingredients. We dare with colors and flavors. Unexpected dressings. But salads are not just for summer, they are for the whole year. You should only change some seasonal ingredients. Make them more fruitful in summer, play with mushrooms in autumn …

As there are a thousand options and our combinations are not always the most successful, we have asked the experts. Benjamin Bensoussan, executive chef and co-founder of Honest Greens, one of Madrid's new favorites in healthy cooking, gives us the keys to the perfect salad . This is what it should take to be "complete and fun in every bite." It points:

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The base: green (assorted lettuce, always better if not treated) or grains / cereals, quinoa, chickpeas, lentils, spelled. Or, even better, a combination of the two.

More green: a combination of raw vegetables (cucumber, tomato, grated cauliflower, celery, asparagus, fennel, etc.) and cooked vegetables (broccoli, beets, mushrooms, zucchini, eggplant, pepper, colored potatoes, cob, sweet potato, pumpkin, etc.).

eye! When cooking a vegetable for a salad it must be left crispy: scald in water and salt, cool in water and ice to maintain texture and color.

Seeds or cereals: very important source of contribution of omega 3 vitamins A, B and calcium (more than milk). For example: flaxseed, sesame, sunflower, pumpkin, mustard, chia, hemp, poppy …

A source of vegetable protein: such as almonds, cashews, pistachios, Brussels sprouts, avocado, raisins, spinach, oats, peas …

The sweet touch: something naturally sweet, like dried figs, dried apricots, dates… Attention when buying it that they have no added sugars.

Fruit: some fruit of national production that is in season and very ripe. Nectarines, segments of orange or grapefruit, figs, peach, apricot … "You can even roast the fruit for a change, in Honest Greens a lot of fruit is roasted in the coal oven to provide another flavor and texture."

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Some type of cheese: goat, feta, parmesan flakes, crumbled blue …

To decorate and add to the nutrition part we can use sprouts of all kinds, such as alfalfa, soy, clover, beet, corn, barley. Sprouted foods are a very rich source of vitamins (C, E, A, K, B1, B2, B3 …)

Finally, if we feel like we can add an animal protein although it is not necessary if the salad is complete and varied. Hot or cold roast chicken, raw tuna, beef, ham …

How it is made: As for the cuts it is important to cut the food into small pieces so that each bite can be varied and interesting, it helps to have a salad from which you do not get tired.

Honest Greens, filosofía 'eat good, feel good' en Madrid

Honest Greens, 'eat good, feel good' philosophy in Madrid © Honest Greens