Salada de alface — benefícios da hortaliça no corpo + 12 receitas

Green Salad 13 delicious recipes, and quick to get out of your routine

Recipes

A salad of romaine lettuce is rich in many nutrients and benefits to the body, in addition to the refreshing taste, perfectly suited to the tropical conditions of Brazil.

Lettuce is a vegetable of a lovely flavor, is a vegetable rich in nutrients that benefit the body. Whereas in a salad, the lettuce is eaten in all corners of the country to have a taste of the refreshing, it’s perfect for the tropical weather of Brazil.

Therefore, this plant is easy to grow in the vegetable garden into the home, and it has characteristics that have been defined. A salad can be a flat sheet or curling, and a variety of colors, and they are: purple and green with clear and dark.

Above all, the benefits are many, from the nutrients in a low-caloridas, in the open air, is embedded in almost every diet in existence. Therefore, people who are living a healthy life you are always on the look you combine the romaine lettuce in a variety of different salads.

In the meantime, according to a nutritionist, a salad that has 12 leaves, roughly between the 15th and the 17th of calories, vitamins A and C, as well as various minerals such as calcium, potassium, fiber, and iron.

The benefits of romaine Lettuce

1. It helps in weight loss.

You may never know, but the salad satisfy any hunger. The salad is made up of 95% water, and in addition to that, it also has fiber and nutrients conducive to weight loss. So, invest in a salad of lettuce, but most importantly, add to the vegetables in the diet.

2. It strengthens the immune system.

While head lettuce has a lot of vitamins A, C and K, antioxidants, magnesium, fiber, and potassium, it is an excellent ally for the immune system. In this way, it will help you to keep your body strong against inflammatory diseases.

3. The open air is good for the eyes.

As we all know, in the open air, has the presence of vitamin A, but it also has lutein and zexantina, active, very beneficial for the eyes. In this way, the consumption of the plant helps in the reduction of diseases such as cataracts and age-related macular degeneration, both diseases that can cause a person to go blind.

4. It’s good for your gut.

Romaine lettuce has the nutrients that are responsible for preventing constipation, such as dietary fiber, for example.

5. It helps reduce the anxiety

Surprisingly, the consumption of lettuce you can let your body calm down. This is the result, in fact, a substance called lactucina, which is responsible for the feat. In addition to this, it has folic acid, which aids in the synthesis of neurotransmitters, and some of them will provide for your well-being. As a result, the food is well-known as one of the soothing natural.

6. It will hydrate your corpoz

One of the foods richest in for a nice diet of the salad is made surprisingly, 95% of the water. In this way, it is your best ally for anyone who wants to stay hydrated in the diet.

7. Control your cholesterol

Unexpectedly, a study in mice has shown that the romaine lettuce was reduced to the levels of bad cholesterol in the body. However, the research has not been done in humans.

How to store lettuce for a longer time

In order to preserve the salad longer, it is necessary that care be taken, especially at the time of purchase. Well then, you should prefer the lettuce, the most brilliant, and without a stain , and to avoid the crumpled pieces of paper, yellow with black dots.

So, the best way to store lettuce is to the inside of the plastic, in the refrigerator for up to four days.

How to consume a salad throughout the day

Unless you don’t like it, don’t you have better way to consume the plant, if it is not making a salad of romaine lettuce. However, it is important that the food is very well cleaned, to remove any insect or a fungus. At the end of the washing to be the most efficient use of water, and filter.

If you enjoy the food that is raw, it is up to you, but you can place them and use it in a recipe. Hence, there are lots of ways to introduce the plant into your diet, such as juice, cakes, pasta, and even breakfast sandwiches.

Salad recipes with Lettuce

1. Green salad, simple

Ingredients

  • 1 bunch of romaine lettuce
  • Salt to taste
  • Vinegar
  • Olive oil or Olive oil

Preparation:

First of all, wash the lettuce, and then, after that, slice the cabbage into a bowl. Later, you add salt to your taste, give it a stir, and then add the oil (or olive oil). And then, finally, the place of the vinegar.

2. A salad of romaine lettuce, and arugula

Ingredients

  • 1 bunch of arugula
  • 1 bunch of romaine lettuce
  • 1/5cebola
  • 1 lemon
  • Salt
  • Olive oil

Preparation:

First of all, cut the vegetables into strips, as shown in the video above, and then divide it in to a dish and stir in the onion, well chopped. Then, you add in the salt, and the juice of a lemon, and olive oil mix all the ingredients together and on your plate in salad, you are ready to go.

3. Green salad with avocado

Ingredients

  • Lettuce
  • 1 ripe avocado sliced
  • Medium tomato, chopped
  • Parsley, chopped
  • 1/4 cup almonds
  • Salt to taste
  • Black pepper, to taste
  • Olive oil olive oil, extra virgin
  • Freshly squeezed lemon juice

Preparation:

At first, slice the salad the way you like to eat it. However, keep in mind to wash it all the time before either plate. So, in the same container, then add the tomato paste, chopped the parsley and mix all the ingredients together.

And then, after everything, to be well-misturadinho, cutting up the avocado and put it on top of the lettuce. Then, squeeze in some lemon juice on the slices of the avocado and place it in the salt, ground black pepper, preferably freshly ground) and the oil, to olive oil, all the flavor.

Finally, mix all the ingredients gently, adding the almonds in the lack, in the use of nuts, or sunflower seeds toasted, and at the end of this step, your salad is ready to eat start to finish.

4. Green salad with carrots, and gravy of a tangerine

Ingredients

  • 8 cherry tomatoes
  • 1 lettuce
  • 1/2 cucumber
  • 1/2 carrot
  • 1 apple
  • Juice from 2 tangerines
  • 2 tablespoons (soup) with chopped parsley
  • 2 tablespoons (soup) of olive oil, extra virgin
  • Salt to taste

Preparation:

First of all, cut the apple into matchsticks and thin, and add a few drops of the juice from the mandarin oranges so as not to darken. Next, cut the carrot and cucumber, are also on the chopsticks, and then cut out to take the berries into 4 parts.

After that, take to the open air is already dry, and tear the leaves with your hands. And then you put the cabbage in a bowl and along the sound in the room the (already chopped), olive oil, salt to taste, and stir it all in.

On the whole, slice the carrots, cucumber and apple-in-pipe cleaners-fine — add a few drops of the juice from the mandarin oranges out of the apple so that it does not become dark. Next, cut the tomatoes into 4 pieces, cut up the lettuce with your hands and place it in a bowl with all the other ones that you had to have stung. Then, prepare the sauce by mixing the juice from the mandarin oranges and reduced the parsley is well chopped, olive oil, and salt to taste.

Finally, stir in the salad dressing and serve immediately.

5. A salad of romaine lettuce, spring

Ingredients

  • Lettuce
  • Alface crespa
  • 1 xícara de tomate cereja
  • Palm pupunha
  • 1 mango chopped
  • Salt
  • Olive oil
  • Oregano

Preparation:

On the whole, take out the lettuce and the lettuce, curling, and place in a container. Chop all ingredients and put on top of the lettuce leaves. Later on, season to taste, and serve.

6. Green salad with carrots and mango

Ingredients

  • Lettuce, to taste
  • The carrot, chopped, to taste
  • 200 grams of sugar, natural
  • 1 green onion, chopped
  • 1 mango, sliced
  • A little bit of water
  • Vinegar
  • Ground black pepper
  • Oregano
  • 1 pinch of salt
  • Olive oil

Preparation:

First of all, in a container, cut the romaine lettuce in a vertical cuts, then add the carrots and peas along with green onions, finely chopped, and a sleeve, cut out, and decorate the container is in the shape it the way you want.

On the whole, for the sauce, mix together all the spices in a separate container and mix until well combined. Finally, stir in the spices evenly, and serve.

7. A salad of lettuce, arugula, broccoli, and cheese

Ingredients

  • Lettuce leaves curling
  • The leaves of the arugula
  • 1/2 broccoli levels in flowers baked
  • Tomatoes, grape, to taste
  • Pepper pout Taste of India a taste of
  • 150 g of mozzarella cheese shred of dairy Balkis
  • Herb to taste.
  • Extra-virgin olive oil to taste.

Preparation:

First of all, place your lettuce and arugula in the bottom of a serving dish. Then, place the bouquets of broccoli, mozzarella, tomatoes, and peppers biquinhos so spread out. Then, stir in the chopped parsley and olive oil and serve.

8. A salad of romaine lettuce, tropical

Ingredients

  • Lettuce, to taste
  • 1 mango chopped
  • 1/2 vidro de palmito
  • 2 chopped tomatoes
  • Green onions, to taste.
  • Salt
  • Olive oil
  • 1 lemon
  • Ground black pepper

Preparation:

First of all, chop the tomatoes, mango, spring onion and hearts of palm and set it aside. “Do you ever start the assembly by placing the lettuce leaves in the bottom of a serving dish and all the ingredients are finely chopped, all on top of a well-mixed.

As for the sauce, stir it in a container with olive oil, salt, pepper, and a lemon, squeezed. Then, mix all the ingredients together,”bathe,” the salad with the dressing and serve.

9. A salad of romaine lettuce with tomatoes, ham, and cheese,

Ingredients

  • 8 lettuce leaves
  • The 4 leaves of radicchio
  • Water-cress
  • 6 cherry tomatoes
  • Parma ham rolled
  • Queijo Ementhal sliced
  • Olive oil-olive oil

Preparation:

First of all, cut off all the lettuce, radicchio, and the tomatoes, and place them in a bowl. Then pour a drizzle of olive oil (and generous) to the top of the salad, along with salt and pepper. Then, finish with the cheese and the parma ham over the top.

10. A salad of lettuce, crispy chicken

Ingredients

  • 1 head of Lettuce
  • 500-700g of chicken fillet
  • 7 to 9 slices of bread, so
  • 200 g mozzarella
  • 250g tomante cherry
  • Mayonnaise
  • 1/2 lemon
  • Olive oil
  • Mustard
  • Ground black pepper
  • The scent is green
  • Salt

Preparation:

First of all, start by preparing all the slices of the loaf of bread by cutting the edges and then cutting it in formats that are square. Bake them in the oven until it becomes flat and toast them.

Then, season the chicken to taste, cut the slices of steak, then grill in the pan until you reach the one that you like. Then cut the fillets into small squares in the same way as you did with the mini bouquet and allow to separate.

In the same way, by cutting the mozzarella into small squares and set it aside. Tomatoes, cherry, slicing it mainly used.

Thus, along with the sliced mozzarella, take out of the tomatoes and the chicken is in place on the container. Later on, mix well and add pepper and salt, salt and pepper, to taste. And then, finally, put the mini bouquet and mix all the ingredients together.

Then, in another container, you put five tablespoons of mayonnaise, two tablespoons of parsley, and mustard and whisk together. As it is well-misturadinho, add in your salad, mix it once more for everything.

In the end, to pick up the lettuce leaves and finely chop them grosseiramentes. A drizzle of olive oil to your liking.

Thus, the container, the end, to make the layers, alternating between the salad and the lettuce to fill out everything and serve immediately.

11. Green salad layered in the dish

Ingredients

  • The leaves of the lettuce, cut into strips
  • Mustard
  • How to
  • Mayonnaise
  • 2 carrots, grated
  • 1 beet, grated
  • Oregano
  • Shoestring Potatoes

Preparation:

First of all, in a mixing bowl, add the mayonnaise, ketchup, and mustard, and stir until all of the sauces and blend to form a sauce, red wine. Then, sprinkle the oregano over the top of the marinara sauce to your own taste.

Soon after, in a bowl, place the lettuce in a whole on the bottom and on the top of the beet. Then, in the next layer, you dump the potatoes on top of it comes the pink sauce and spread it’s always in a uniform way. Finally, it is finished with a shoestring potatoes on top, and serve.

12. Living this with a chicken

Ingredients

  • 1 head of lettuce
  • 200g of chicken breast, 1 to 2 steaks
  • Mayonnaise
  • 1 clove of garlic, finely chopped
  • Olive oil-olive oil
  • 40g parmesan cheese, grated
  • 1 lemon
  • Anchova/Aliche of 1 to 2 filés
  • 1/2 xícara of croutons (mini torradinhas)
  • Ground black pepper
  • Salt

Preparation:

First, season the chicken with half a lemon, and oregano, and let it separate lounging.

Then, finely chop the anchovy fillet in garlic, then add half of the parmesan cheese, half of the olive oil, the rest of the lemon juice, mayonnaise, black pepper, and salt to taste.

In the meantime, please return to the chicken and take it to the frigideria with the olive oil until it’s golden brown, and cut the chicken into strips and set it aside.

Soon after, in a separate bowl take out the lettuce and cut up roughly. Then add the sauce and stir in.

To assemble the dish, first place in the open air, mixed with the dipping sauce. Finally, stir in the parmesan cheese, these mini toast and the chicken and piecing together the way you want, and serve it up.

When you have learned all the benefits of the open air, and several recipes for salads, you should learn, too: Recipes with banana – 10 easy to take advantage of the ripe fruit.

Photos, Tips for Women, Receitaria, the Food of the Day, Pixabay, Pixabay, Pixabay, Pixabay, and to Report on MT.

Photo to outline: iBahia

Source: Youtube Live as Well, Receitaria, Veganana in the Kitchen, Andrea, Food, Gordelicias,