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The art of preparing salads

Eating a large salad, at least once a day is a good way to keep your habits healthy. But are you one of those who don’t have time to cut a salad every night? Here is a way to make all the salads you need for the week last fresh and in good condition.

Just follow these simple rules for salads and your salads will have the same texture and taste on Friday as Monday.

This is only a general guide but it has plenty of space for your creativity. Although you are making all five salads at the same time, you can make each one differently, changing ingredients and dressings. Making 5 salads in 1 day and storing them is a great way to save time and money, as well as making sure you’re getting the daily dose of vegetables to keep your weight under control.

The type of containers

The first step is that you can move your salads correctly. If you move to work by public transport or bicycle, it is best to look for BPA-free plastic containers with a lid; They are light and resistant so your journey will not be complicated with them.

It is also ideal to load with “icebox” lunchboxes that are neoprene and have a thermal lining, this is essential if your office does not offer a refrigerator or if on your workday you go from here to there on the street, you can always bring your lunch

You can also use glass jars type Mason Jars. These are fragile, so they are more recommended if your journey is by car and can always remain in an upright position.

The art of toppers

Choose toppers that are flat and rectangular. These not only stack well in the fridge but also create more space for vegetables to spread.

1. Start with the greens. 
To save time, buy a bag of pre-washed green salad leaves. Fill the Tupper about three-quarters of its capacity with green leaves (two to three cups).

2. Add vegetables, legumes, and fruits. 
Here comes the place of carrots, cucumbers, tomatoes, peppers, broccoli, chickpeas or even fruits such as grapes or blueberries. Drying each ingredient with a paper towel will keep them sharper.

3. Add protein. 
There are delicious sources of vegetable proteins such as marinated tofu or if you are more classic and eat everything, add grilled chicken, hard-boiled eggs, certain types of cheeses such as brown sugar cut into cubes and whole grains, such as quinoa or brown rice, add these at the top of the upper only in the first three (Monday, Tuesday and Wednesday). Then, on Wednesday night, add protein to the toppers on Thursday and Friday. Do the same with avocado, nuts, and seeds.

What to buy?

When we want to prepare salads for the whole week we can fall into the excess of buying more or fall short, for that here I leave a suggestion of a supermarket list to buy the right thing in the appropriate quantities.

  • 3 bags of pre-washed green leaves
  • 2 cucumbers
  • 2 to 3 red or orange peppers
  • 5 medium carrots
  • 1 package of cherry tomatoes
  • 1 bag of grapes
  • 2 medium packages of panela light cheese
  • 1 can of chickpeas
  • 1 bag sunflower seeds
  • 2 avocados
  • 1 bottle of your balsamic vinaigrette dressing

Good luck and eat fresh salads every day! 

Written by Razia Begum

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