Fresh and digestible, the salads offer the opportunity to fill up on antioxidants and many other substances beneficial to health. Versatile and easy to prepare, they come in an infinite series of variations both based on the ingredients used and using different ones seasoningsa resource to give taste and flavor.
Bringing nutrient-rich salads to the table also allows you to create Side Dishes and even tasty unique dishes perfect for the hot season. The role of antioxidants contained in many vegetables and numerous fruits, in particular, is to counteract and neutralize free radicalsprincipally responsible foraging of cells and tissue degeneration.
The recipes to compose can vary according to personal tastes and the seasonality of the ingredients, also in order to create original and always different combinations. Among the vegetables that guarantee a greater supply of antioxidants, for example, there are fennel, tomatoes, carrots, lettuce but also corn and onions. Between fruitsOn the other hand, lemon and oranges, melon and exotic avocado should never be missing from the shopping list.
Fennel and orange salad
The well-known purifying and anti-inflammatory properties of fennel marked antioxidant qualities are also added, which make this vegetable a concentrate of beneficial virtues. Excellent to taste both raw and cooked, it is perfect for making athirst-quenching salad and colorful. You need to have:
- a whole fennel;
- an orange;
- Taggiasca olives;
- extra virgin olive oil, salt and pepper to taste.
After having washed and cut the fennel into slices that are not too thin, we proceed by mixing in a bowl also the peeled and sliced orange and finally the whole olives and pitted or cut into rings. The ideal dressing is based on extra virgin olive oil, salt, pepper and a few tablespoons of orange juice.
Melon and rocket salad
Melon e rocket salad they are a perfect match to take good doses of vitamins and antioxidants to prepare a tasty and digestible salad. The ingredients are as follows:
- half melon;
- rocket salad;
- white vinegar, extra virgin olive oil and salt.
The melon, deprived of the peel and seeds, must be cut into slices and pieces of uniform size, mixing it with the rocket and the dressing, made by emulsifying oil, vinegar and salt.
Precious concentrate of good fats, theavocado is the protagonist of a nutritious salad with an exotic taste. You need:
- a not overripe avocado;
- spring onion;
- extra virgin olive oil, salt, pepper and lemon juice.
The preparation begins by peeling the avocado, to be cut into cubes and drizzled with lemon juice. In a bowl also add the tomatoes and thinly sliced spring onion. At the end, everything is seasoned with oil, salt and pepper to taste.
Concentrated EVO oil of antioxidants
Among the numerous beneficial qualities ofextra virgin olive oil there is no lack of natural antioxidants, thanks above all to polyphenols: these substances are very useful for the prevention of cardiovascular diseasesto promote memory functions and of course to limit the harmful action of free radicals.