Health professionals mention that the best way to prevent diseases in the short, medium and long term is by following a healthy and balanced eating plan where foods from all food groups are present.. To this must be added the practice of frequent physical activity, sleeping the appropriate hours for the age at night and avoiding sudden changes in mood or strong and prolonged episodes of stress.
Within a healthy and balanced diet, proteins, carbohydrates in their natural state, fruits, vegetables, healthy fats and nuts must be present; the amounts will vary depending on the age, pace and nutritional conditions of each patient.
The World Health Organization (WHO) indicates that five portions of these foods should be consumed per day. One way to distribute the portions is by eating fruit at breakfast and during the two snacks of the day; vegetables must be present at both dinner and lunch and must occupy 50% of the plate.
Benefits of eating salad
Healthy recipe for a salad to prepare at home
Chicken Caesar Salad
The portal easy home cooking is who provides the following recipe.
- 2 romaine lettuces
- 150ml olive oil
- 1 egg
- 200 g Parmesan cheese
- The juice of 1/2 lemon
- 40 g of canned anchovies
- 1 clove garlic
- 100 g of picatostes (whole toasted bread cut into cubes)
- 1 teaspoon Worcestershire sauce
- 2 chicken breasts
- cherry tomatoes (optional)
- arugula (optional)
- Salt and pepper
- A drizzle of olive oil more, to cook the breasts
- To prepare the sauce, put the egg, 200 ml of olive oil, and lemon juice in a blender glass. After 10 seconds, the mixer can be raised a little, without stopping to beat.
- Leave 5 more seconds and you can continuously raise and lower the mixer, always without stopping to beat. And part of the sauce will be ready.
- Subsequently, to the previous mixture, add a clove of garlic, the lemon juice, the anchovies, drained of their oil, the Worcestershire sauce, and about 50 g of Parmesan cheese. Then, beat everything again. If the sauce is too thick, you can choose to add a splash of milk.
- Once the sauce is prepared, we must continue with the preparation of the salad.
- To do this, you have to add salt and pepper to taste to the breasts and then cut them into cubes.
- It should be put in a frying pan, with a drizzle of oil and over high heat, cook them for a few minutes. Until they are cooked without exceeding their cooking.
- While the chicken is cooking, in the bottom of a salad bowl, you can place a couple of tablespoons of the sauce, on it, place the lettuce cut into pieces, the cherry tomatoes and the arugula, the croutons, the rest of the Parmesan cheese and finally, the chicken, when fully cooked.
- Dress the salad with more Caesar sauce and serve.
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