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Ready for a reason to love salads even more? Research shows that the consumption of a small salad before their meal has not only increased its 23% vegetable intake, but also reduced their total calorie intake by 11% for the day (1).
In addition, the salads are filled with filling fibers and Antioxidants good for you And can easily help you meet your macros.
So these are some of the best things about salads. But one of the worst? Looking at your beautiful crisp vegetables will become wilted and soggy before eating them.
We were all there, but it shouldn’t be like that.
Salads that remain clear begin with the planning of smart meals. My clients who have managed to achieve their goals make meal preparation a regular part of their routine. This includes some simple salads every week.
Having planned and prepared salads in advance allows you to eat more vegetables without spending hours in their kitchen every day!
Read the rest for my advice approved by the dietitians who will help prevent salads from becoming soggy all week.
On experts
Brookell White, MS, RD is a food preservative at MyfitnessPal. She obtained her baccalaureate and her masters at the San Diego State University and finished her internship in Diet in Sodexo. His areas of interest include metabolism, intestinal health, obesity and weight management.
Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, an author of cooking books four times and a first pioneer in nutrition in the field of fertility nutrition. She is president and owner of the communications and nutrition consulting company based in the United States, Shaw Simple Swaps.
Why are salads soggy?
Have you ever opened your lunch and found a sad and soggy salad looking at you? This is why it happens – and how to stop it:
- Too much humidity. Some salad ingredients – such as tender lettuces, cucumbers and tomatoes – are wrapped with water. It’s great for hydration and the crunch with a low calorie content, but not so great to stay crisp once prepared.
- Poor storage habits. Washing your green vegetables is a must, but storing them while it is still wet is a fast lane for withered leaves. Take the time to rinse, dry carefully and properly store your ingredients to keep them fresh all week.
9 tips for keeping the salads fresh
Tired of the lettuce soggy? Try my preparation tips to help your salads stay crunchy, delicious and ready to eat all week.
- Use a salad spinner. Water is the enemy of crunch. Rapid rotation maintains dry and fresh greens longer. Rinse, turn and dry. Even a little remaining water can cause soft vegetables.
- Store ingredients in separate glass containers (3)). Clear containers help you see – and remember – your prepared ingredients. Hermetic lids help prevent deterioration.
- Line with paper towels. Wear one in your container to absorb moisture and prolong the lifespan of your green vegetables.
- Inspect before preparing. Start with fresh and crunchy products. Throw everything that is withered to avoid ruining the whole lot.
- Superimpose your ingredients. Add foods such as tomatoes or cucumbers with a high moisture content at the bottom of your container and drier ingredients, such as beans or lettuce, on top.
- Continue to dress on the side. Dress your salad just before you eat. (Unless it is cabbage or cereals. These more coherent ingredients benefit from the improvement of the flavor.)
- Tear the delicate greens. Chop the generous vegetables like carrots for the contents of your heart, but tender leaves like butter lettuce should be torn by hand.
- Do not surpass containers. Give your ingredients a little breathing to help them stay crisp.
- Add the crunchy fillings last. Store the croutons, seeds and nuts separately to keep their texture right.
Salad ingredients that remain fresh all week
Choosing the right ingredients is half of the battle with regard to salads that remain crunch from Monday to Friday.
Dietitians, including MyfitnessPal Brookell White, Mrs. RDNRecommend storage on the following for salads that reach the distance:
- Cabbage
- Kale
- Roasted root vegetables (such as carrots and sweet potatoes)
- Broccoli
- Pepper
- Cherry tomatoes (whole stored)
- Peak traffic jams
- Cooked grains (such as bulgur, couscous or quinoa)
- Chickpeas or lenses
Frequently asked questions (FAQ)
How long can I keep a meal salad in the refrigerator?
The salads repaired at the meal will last between 3 and 5 days in the refrigerator according to the ingredients (4, 5). For pre-rare salads purchased in stores, refer to the date the best of the salad.
Can I pre-set up a cereal salad?
Yes, you can, but avoid putting foods that quickly lose their texture when thrown with a vinaigrette, like the arugula, until you are ready to eat it. And, be sure to save a little additional vinaigrette on the reserve, as dense grains tend to absorb the dressing during storage.
What is the best way to store the salad vinaigrette?
Homemade salad dressings must be stored in an airtight container which is closely sealed. A mason pot works well, allowing you to easily remedy the vinaigrette before bruating on your salads.
How to keep the lettuce cool and crunchy after washing?
Pass your lettuce through a salad spinner, then dry it with clean paper towels. (No salad spinner? Just shake the water and dry it.) Place the lettuce between two dry paper towels before closing and storing in a reusable bag or an airtight container in the product drawer of your refrigerator (4).
The bottom line
Salads make an excellent vehicle to add more products to your daily diet. In addition, they can easily be prepared in advance to save your mental health.
The key here is to judiciously select your ingredients and properly store your salads. Choose robust green vegetables (such as kale) and generous whole grains (such as bulgur), to prepare a copious salad that will always be clear and fresh when you are ready to eat. A choice of win-win fuel for all!
The post How to prevent salads from becoming soggy all week appeared first on Myfitnesspal blog.
