A vegetable salad with a different dressing is considered a healthy option that provides many benefits to the body. It contains a mixture of vegetables rich in fiber and vitamins such as vitamins A, C, and K. Lettuce, arugula, and spinach help promote heart health and improve digestion, while cucumbers and tomatoes offer hydrating and antioxidant properties. Additionally, a dressing made with olive oil, lemon, and mustard is a good source of healthy fats and vitamins, boosting immunity and contributing to skin health. However, caution should be exercised when adding large amounts of salt or oil to avoid increasing calorie intake or affecting blood pressure.

Ingredients:

For the salad:

• 2 cups chopped lettuce
• 1 cup arugula
• 1 cup spinach
• 1 cucumber, sliced
• 1 tomato, diced
• 1 grated carrot
• 1/4 cup thinly sliced red onion

For the dressing:

• 3 tablespoons olive oil
• Juice of one lemon
• 1 tablespoon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

Preparation Method

Preparing the Salad:

1. In a large bowl, place the lettuce, arugula, spinach, cucumber, tomato, grated carrot, and red onion.
2. Mix the ingredients well to combine.

Preparing the Dressing:

1. In a small bowl, combine the olive oil with the lemon juice, mustard, and minced garlic.
2. Add salt and pepper to taste, and mix well until the ingredients are fully combined.

Assembling the Salad:

1. Pour the dressing over the vegetable mixture.
2. Toss the salad well to ensure the dressing is evenly distributed over all the ingredients.
3. Serve the salad in a serving dish and enjoy a healthy and delicious meal.

Additional Information

Benefits of the Ingredients:

• Lettuce: High in fiber and water, helping to hydrate the body and improve digestion.
• Arugula: Rich in vitamins A, C, and K, it helps to promote skin and eye health.
• Spinach: An excellent source of iron and calcium, contributing to stronger bones and muscles, and helps prevent osteoporosis.
• Cucumber: Helps hydrate the body due to its high water content, and enhances skin health thanks to antioxidants.
• Tomato: Rich in antioxidants like lycopene, which protects the body from chronic diseases and safeguards heart and vascular health.
• Carrot: Contains beta-carotene, which converts to vitamin A in the body, helping to improve vision and protect against night blindness.
• Red Onion: Contains sulfur compounds that help improve heart health and strengthen immunity.

Vitamins and Minerals

Vegetables contain a wide range of essential vitamins and minerals for the body’s health, including:

• Vitamin C: Strengthens the immune system, protects against colds and flu, and enhances iron absorption.
• Vitamin A: Improves vision, supports skin and hair health, and boosts immunity.
• Potassium: Helps regulate blood pressure and protects heart health.
• Magnesium: Helps regulate heart rhythms, soothes the nerves, and supports bone health.
• Iron: Essential for producing hemoglobin, which carries oxygen in the blood.
• Calcium: Enhances bone and dental health.

Fiber: Fiber is a part of the plant that cannot be digested, but it plays a vital role in digestive health:

• Improves Digestion: Fiber acts as a broom to cleanse the intestines of toxins and helps regulate bowel movements, preventing both constipation and diarrhea.
• Promotes Satiety: Fiber-rich foods make you feel full longer, aiding in weight control.
• Lowers Cholesterol: Fiber helps reduce levels of bad cholesterol in the blood, decreasing the risk of heart disease.
• Regulates Blood Sugar: Fiber helps regulate sugar absorption in the blood, making it beneficial for people with diabetes.

Antioxidants
Antioxidants are plant compounds that protect cells from damage caused by free radicals, which are harmful molecules naturally formed in the body and can contribute to premature aging and chronic diseases:

• Cancer Prevention: Antioxidants help prevent cellular damage that could lead to cancer.
• Heart Protection: Antioxidants protect arteries from hardening and reduce the risk of heart disease.
• Anti-inflammatory: Antioxidants help reduce chronic inflammation in the body, which is linked to many diseases.

Additional Tips:

• You can add other ingredients to the salad, such as avocado or colorful peppers, to enhance both flavor and nutritional value.
• For a unique flavor, you can roast seeds like sesame or flaxseeds and add them to the salad.
• If you prefer spicy dressings, you can add a bit of chopped chili to the dressing.

This way, you can enjoy a meal rich in nutrients that helps you maintain your health and energy. Try this recipe today and share it with your family and friends for a unique and enjoyable flavor experience.

Calories and Nutritional Values of Ingredients:

Salad Ingredients:

• Lettuce (2 cups): 16 calories

  • Protein: 1.2g
  • Fat: 0.3g
  • Carbohydrates: 3.2g
  • Fiber: 2g

• Arugula (1 cup): 5 calories

  • Protein: 0.8g
  • Fat: 0.1g
  • Carbohydrates: 0.8g
  • Fiber: 0.4g

• Spinach (1 cup): 7 calories

  • Protein: 0.9g
  • Fat: 0.1g
  • Carbohydrates: 1.1g
  • Fiber: 0.7g

• Cucumber (1 medium): 16 calories

  • Protein: 0.8g
  • Fat: 0.2g
  • Carbohydrates: 3.8g
  • Fiber: 0.5g

• Tomato (1 medium): 22 calories

  • Protein: 1.1g
  • Fat: 0.2g
  • Carbohydrates: 4.8g
  • Fiber: 1.5g

 Carrot (1 medium-sized): 25 calories

• Protein: 0.6g
• Fat: 0.1g
• Carbohydrates: 5.8g
• Fiber: 1.7g

Red Onion (1/4 cup): 16 calories

• Protein: 0.4g
• Fat: 0.1g
• Carbohydrates: 3.7g
• Fiber: 0.5g

Dressing Ingredients:

• Olive Oil (3 tablespoons): 357 calories

  • Protein: 0g
  • Fat: 40.5g
  • Carbohydrates: 0g
  • Fiber: 0g

• Lemon Juice (Juice of 1 lemon): 11 calories

  • Protein: 0.2g
  • Fat: 0.1g
  • Carbohydrates: 3.3g
  • Fiber: 0.1g

• Mustard (1 tablespoon): 10 calories

  • Protein: 0.6g
  • Fat: 0.2g
  • Carbohydrates: 1.8g
  • Fiber: 0.5g

• Garlic (1 clove): 4.5 calories

  • Protein: 0.2g
  • Fat: 0g
  • Carbohydrates: 1g
  • Fiber: 0.1g

Total Calories and Nutritional Values (for the entire dish):

• Calories: Around 500 calories
• Protein: 5.8g
• Fat: 41.6g
• Carbohydrates: 24.5g
• Fiber: 7.5g

Note: Nutritional values may slightly vary depending on the size of the vegetables and the ingredients used.