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Healthy Salad Toppings: Olive Oil Healthy Salad Toppings

Scientists from the USA proved that it is necessary to add a small amount of fat into your food even when you are on diet. It mainly concerns salads. Some useful substances from vegetables and greens simply cannot absorb without unassisted fats because they are liposoluble. Therefore, here are the most popular products, which contain these substances-helpers in themselves.

  1. Avocado. In average fruit of avocado contains 30g nonsaturated fatty acids. Although, on some estimations, 16 from them there are monounsaturated. In any case, an avocado is the perfect priming for salad; it is extremely compatible with salmon, cucumber, shrimps and greenery. To get an optimal benefit from lycopene, beta-carotene and other antioxidants contained in avocado it is necessary to put only fourth part of fruit into the bowl of salad. You can cut avocado finely or make paste out of it.
  2. Olive oil. The only one-third of olive oil soupspoon will bring 3,3g of healthy monononsaturated fatty acids to your salad and together with them are polyphenol and vitamin Е. Olive oil will suit practically for any lettuce, it can be mixed up with greenery and spices for giving of the special tints of taste.
  3. Olives. One portion of olives contains 3,5g monononsaturated fatty acids that will be enough for the middle sizes of salad-dish. Besides olives are a source of potassium, natrium, manganese and other microelements. You can add olives to different salads with green goods, fish or ham.
  4. Cashews. Simply add to your salad nine or ten cashews and your dish will already include 4g of monononsaturated fats that is enough for good absorption of nutrients. Moreover, eating cashews an organism will get the dose of magnesium and phosphorus that is needed for strong bones and tryptophane assisting a good dream and improvement of mood.
  5. One third of cup or couple of spoons with curd cheese contain 3g of your favorite healthy fats. Salad with such topping will become delicious healthy decoration of your table. Cheese well plays with plenty of greenery and tomatoes. Usually the mozzarella and rikotta are used for this purposes.

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