2023-07-20 16:01:50
The Caesar salad It is a well-known international dish that many consider a healthy alternative to eating out. However, this preparation can have many more calories, fat and sodium than we imagine; that’s why we left five simple changes that can make your Caesar salad healthier and lighter.
This is how you can improve a Caesar salad
It constitutes one of the most recognized alternatives but at the same time, one of the salads that can concentrate a large proportion of sodium, fat and calories due to the ingredients it includes.
Therefore, we recommend applying the following easy changes that can make this famous salad lighter and more nutritious:
Incorporating toasted whole wheat bread instead of traditional croutons
Los picatostes Also known as croutons, they are nothing more than fried bread cubes that can offer refined flour, salt and fat in large proportions.
If we change these to toasted whole wheat bread cubes Not only will we incorporate fiber and vegetable proteins, increasing the satiating power of the salad, but we will also save fat and calories.
add more vegetables
To reduce the caloric content of the Caesar salad, adding volume with good nutrients, we recommend increase the amount of green leaves or add other vegetables to the dish.
In other words, we can go for more lettuce or incorporate, for example, arugula, watercress or other vegetables such as broccolicelery and others, that add mineral vitamins and antioxidants as well as bulk with almost no calories to our salad.
add lean protein
To increase the satiating power of the Caesar salad we recommend add protein sources such as chicken breast, which is often part of this dish, thus achieving a equally well-known version of this famous salad.
Of course, we can incorporate chicken or turkey breast. always cooking these alternatives to the grill, steam or boiled to avoid adding fat to these fresh meats that above all provide protein.
Avoid commercial sauces
To dress the Caesar salad, an emulsion based on olive oil and egg or what is the same, a mayonnaise is usually prepared. However, in order to give more flavors to this dressing many times you go to commercial sauces sources of sugars, sodium and fats in excess.
Thus, we recommend avoid Perrins sauce, Worcestershire sauce or other to season the Caesar salad, being recommended instead to prepare a homemade mayonnaise with extra virgin olive oil, eggs and also, being able to season it with processed anchovies or prepare this sauce with a plain yogurt base sugarfree.
Do not add salt to the final dish
As we can see, among the ingredients of the Caesar salad are multiple sources of sodium; since if we use bread, anchovies and cheese we will already have enough flavor in this dish. Therefore we recommend do not add salt to the final dish with the aim of not falling into an excess of sodium that can be harmful to our body.
These are five simple changes that we can make in our Caesar salad to achieve a lighter and more nutritious dish.
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Image | DAP
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