Nutritionist Teaches 4 Simple and Tasty Salad Option

The choice of ingredients, mix of greens, and dressings can make all the difference in preparation

April 2021 – Whether as a side dish for dinner or as the main course, salad is the first choice for those seeking a more balanced diet. If in the past it was seen as a mandatory complement, with a few tricks it can become one of the stars of the meal.

For those in search of the “perfect salad,” nutritionist from the Umami Committee, Graciela Vargas, listed four combinations to help turn leafy greens into the most delicious part of lunch or dinner. “The secret lies in combining the right foods. Often, we end up adding too many extras that undermine the dish. It should be nutritious and, above all, tasty,” she points out.

Country-Style Salad

For those who enjoy crunchiness, the country-style salad is a great option. Make a mix of lettuce (there are many varieties: red, curly, iceberg, among others). Add even more flavor with shredded cooked chicken, canned steamed corn, and some crushed Brazil nuts, which will contribute to the salad’s rich textures. Season with the classics: olive oil, lemon, and salt. “Each ingredient was chosen to provide balance and well-being. Nuts, for example, contain the amino acid tryptophan and help with satiety. Corn and chicken are rich in umami foods, making them allies in food acceptance and leaving the salad even more delicious,” says Graciela.

Oriental Salad

For mushroom lovers, the nutritionist explains that besides being rich in umami, they also contain beta-glucans, which stimulate the immune system. “A quick option for dinner is an oriental-style salad—a refreshing and flavorful combination. Just add chopped kale, thin slices of smoked salmon, pickled or lightly sautéed shimeji mushrooms, and sliced almonds. For the dressing, mix grated fresh ginger, olive oil, lemon juice, and soy sauce. It’s a succulent option, as delicious as more elaborate preparations,” highlights Graciela.

Summer Salad

For a lighter option, the expert recommends the summer salad. According to Graciela, umami-rich foods like tomato and turkey breast add a special touch. “Choose three types of leafy greens, add grated carrot, diced turkey breast, and cherry tomatoes. Don’t forget to enhance it with diced mango. This salad can be dressed with Dijon mustard, white wine vinegar, olive oil, salt, and freshly ground black pepper. To incorporate the dressing into the salad, the best way is to mix everything gently with two forks,” she explains.

Portuguese Salad

The more colorful the dish, the more vitamins and nutrients it has—and also more flavor. “This combination includes desalted and shredded codfish, a food rich in umami, which also helps oral hygiene by increasing salivation and improving digestion. To prepare the Portuguese salad, combine the fish with a mix of greens (lettuce, Swiss chard, arugula, watercress, or kale), cooked chickpeas, black olives, and season only with extra virgin olive oil and salt,” concludes Graciela.

Umami

Umami is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste in the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are increased salivation and the continuation of taste for a few minutes after food ingestion. To learn more, visit www.portalumami.com.br.