The best, healthiest, and most energy-packed salads are made by Italians. It seems like they have a natural talent for preparing rich salads. This is even more unusual because salads are eaten all over the world. The fact is that a bit of vegetables, oil, vinegar, and spices do not automatically make a salad a full meal.

Which ingredients turn a salad into a meal?

It all starts with fresh vegetables. It's hard to create a delicious meal from wilted lettuce and rotten tomatoes.

Always, but really always, enrich your salad with pieces of cheese, maybe an egg or two, canned fish like tuna, various nuts, seeds, grains, and even cubes of dried bread to give the salad a richer taste.

You can prepare the salad in advance. That's not a problem. Just remember to season it right before you eat it, especially the oil and other spices (salt, pepper...).

Your salad will become a filling meal if you combine leafy greens with root vegetables (carrots, potatoes, even onions).

Experiment with fruit. A few slices of orange can completely change the taste of the salad. Don't forget about raisins either.

And then the dressing... If possible, avoid store-bought dressings! Instead, make your own, for example, from yogurt and avocado, or yogurt and mayonnaise. The best dressing, however, is a mix of yogurt, oil, and a little onion.