Fresh Salads for our
In HOLISTIC NUTRITION we prefer fresh salads, made from raw vegetables and fruits. Ideally our veggies and fruits are organic and grown in sun and on good soil, also traded and distributed in an ethical way. Fresh salads contain all vital substances like vitamins and bioactive substances, which include etheric oils and Chlorophyll. They give our metabolism a real kick and nourish our good intestinal bacteria, our Microbiom.
Our intestinal bacterias provide us with everything our organism needs, from digestive enzymes, immune factors and precursors to hormones. In addition, they detoxify and deacidify our intestinal tract, which contributes significantly to good blood quality. We have a duty to provide their nutrition and that includes fresh salads and herbs.
Fresh salads: Only the best quality
For fresh salads, vegetables, herbs and spices. we use only ingredients, which are from biodynamic farming, such as Demeter. If you don’t have the opportunity to get them in good quality, you can try them growing on your balcony or windowsill, which is actually possible even in winter with small green houses. Find a windless place with good sunlight for your plants.
How to make Fresh Salads easy to digest
Fresh salads are not suitable for everyone. For many people, raw food is problematic when it comes to digestion, which can lead to bloating or constipation. Here we show you, how to prepare easy to digest fresh salads.
- use only tender young leaves and vegetables
- always add lots of fresh herbs to the salad (bitter substances and bioactive substances, such as essential oils in the herbs, have a strong digestive effect)
- use arugula, endive and chicory with digestive bitter substances
- use radishes, celery, and horseradish, which contain digestive substances like mustard oil
- grate your ingredients such as cucumber, carrots and red berries very finely
- sweat the salad in hot oil
- add a seasoning oil (sesame oil) with digestive spices such as ginger, pepper, mustard seeds or spicy curry powder to the salad
- prepare a salad with cooked vegetables and a few raw vegetables
- add the fresh lettuce leaves and herbs to your hot food
The best ingredients for the perfect salad
A perfect salad consists of tender lettuce leaves such as rocket, endive, chicory and/or lamb’s lettuce, lots of fresh herbs such as dill, parsley, coriander or basil, good vegetable oil such as olive oil, which ideally contains less than 0.3 percent acid, as well as sprouts and various herbs and spices as well as vegetables. Raw lettuce and vegetables should be tender and finely grated.
Fresh salads with cooked vegetables, herbs and spices: highly digestible
Cooked vegetables in salad are better for those who have weak digestion. To make it really easy to digest, dried herbs and spices are lightly sautéed in oil or ghee beforehand. If you like and need it spicy, you should use mustard seeds and add pepper or freshly grated ginger to the salad. For freshness we use plenty of herbs, such as dill, coriander and basil.
Fresh salads with a high protein content: nuts, seeds, seeds and legumes
Vegans often have difficulty getting protein from their food. Here are our recommendations: Add boiled chickpeas or lentils to your salad, which you season well beforehand. For an even better taste, you can also add lightly fried sunflower seeds or pumpkin seeds and nuts like walnuts and almonds. Like legumes, they are an excellent source of protein and very tasty, especially with fresh herbs like mint and/or coriander and a little lemon juice.
Fresh salads in meze style
Meze is a typical mediterran dish which contains small portions food of vegetarian food which our human body needs to keep in balance like olive oil, vegetables, salads, lentils, hummus, tahini and feta. Some also add a small quantity of grilled meat or fish to it. Choose according to your digestion power and current state of health. Remember all animal products and raw food are difficult to digest.
Fresh salads with fruits
If you like it juicy you can combine your salad with fruits like fig or apricots, which gives the salad a very special taste. This way your salad is also more rich in minerals and nutrients. Juicy – fresh salads with fruits and nuts.
Clean eating: fresh salads, finely grated
Raw food, especially salad, is difficult to digest by nature, because of hard structures. With a weak digestion power due to permanent stress, wrong food habits or overeating, it is better to finely grate salad.
