Greens and vegetables must be loved. First, it is the most diverse type of products. From tender spinach, tangy tarragon and deep, bitter chicory to crunchy pepper, soft, sweet tomato, tender courgette and a very different pumpkin. Second, it is the best food for gut health. The introduction of various vegetables and leaves (fresh, processed) into the menu in a matter of days improves intestinal peristalsis without interfering with the natural course of metabolism. A very important point in making up a daily diet! It's good to start planning every meal with vegetables. First, think about which vegetables and in what form will be for breakfast, lunch and dinner, and then what can be added to them.

Fiber is important

There are two main types of fiber: soluble (pectin, mucilage) and insoluble (cellulose, hemicellulose). If you oversimplify, this is what you get. Soluble "nourish", lubricate and improve patency in the esophagus, insoluble work as a broom, removing food residues and other by-products of digestion from the walls of the intestine (which are popularly called pseudo-terms "slags" and accumulated toxins). Soluble - in pumpkin, zucchini, dried fruits , apples, plums, grapefruit, berries. Insoluble - in leafy greens, vegetables (pepper, cucumber, tomato), whole grain, flax.

How to make the perfect salad

The basic perfect salad has only a few rules. Should be:

• something green (any leaves! there are dozens of them, try different ones each time)
• something crunchy (cucumber, pepper, carrot)
• something with a strong sweet or sour taste (tomatoes, pear, grapefruit, avocado)
• something aromatic (unrefined oil, delicious vinegar, pumpkin or sunflower seeds, sesame, blue or aged cheese, aromatic herbs like mint, tarragon, cilantro)
• something protein (meat/fish/eggs optional, we also choose from cooked broccoli, baked eggplant, almonds, beans, lentils, peas)

Chicory, radish, avocado, green pepper salad with truffle oil