Already you got bored of the usual insipid lettuce salad with tomato and cucumber? Out there are countless fruits, vegetables, seeds and accessories that you can combine to create glorious salads.

The trick is to put the foods that we like, but above all, know them properly to balance the salad is very tasty and we really nurture. So get to work here we tell you step by step how to assemble the perfect salad.

Start with the Base

The base of the salad is not just lettuce, of course you can and should use it because it has lots of water and is super versatile, but try to combine several types for added texture to the salad. Dare to use other bases that give different flavors and nutrients. We recommend the spinach which are rich in iron, kale that has lots of vitamin A and C, and arugula that provides calcium and potassium.

Add a Little Green

The green leafy vegetables are rich in iron, calcium and vitamins, so it is advisable to eat three to four cups a day. You can add cucumber, celery, wheat germ, broccoli, pumpkin or avocado.

Now, a Touch of Color

By eating fruits and vegetables of different colors will have a range of possibilities for more vitamins and minerals, as each color will give us something different. Check with your imagination and add to the salad what you fancy, tomatoes, peppers, carrots, onions or mushrooms. Also worth adding grapes, blueberries, and pears. You know what they say, an apple a day keeps you away from doctor.

Healthy Fats and Texture

It is very important that we include some foods that provide natural and healthy fats. An excellent option is walnuts, almonds, sunflower seeds, cashews and olives. Also give you a crunch to the salad that will irresistible.

Add Vegetable Protein

Beans, seeds or flax, oats, beans are only a few sources of vegetable protein. It is important that we include in our diet because they are easier to digest, are best removed and contain no saturated fat or cholesterol.

Also Some Animal Protein

You can add whatever comes to mind. Fish, seafood, chicken, beef, egg and cheese that you like. Try not to overuse much of these foods to the salad is not too saturated and become heavy, remember it is an ingredient, not the principal.

The Extra Touch

To finish the salad and a final touch of flavor, pour into it a little lemon or orange juice, olive oil, vinegar. Be cautious of dressings sold in supermarkets because they contain many calories and artificial preservatives.