IntroductionampampnbspSalad is versatile and quick to prepare dish that is often associated with the idea of dieting. When we talk about diets or weight loss the first thing that comes to our mind is a sad little bowl of lettuce and julienne cut carrots.In reality if properly seasoned and enriched a salad can be transformed into a tasty dish rich in nutrients and beneficial properties.Rich salads in the summertimeEspecially during the summer when you have very little desire to cook everyone wants to bring to the table salads that are quick to prepare nutritious cold and tasty.We can prepare summer salads based on cereals such as rice spelt barley or quinoa but also summer salads based on vegetables or legumes such as chickpea salad potato salad or grilled vegetable salad.ampampnbspWith this book we would like to give you some tips to prepare excellent complete salads that provide all the nutrients micro and macro we need.How can a salad become a unique dishLets see what the rules to be followed to prepare a healthy and complete salad from a nutritional point of view are.1 Use at least 34 types of vegetables or greensTo prepare a salad that is rich in minerals vitamins and various antioxidants it is essential to use more types of vegetables of different colors. In addition to the classic lettuce or other varieties of leafy salad you can addampampnbspCherry tomatoesampampnbspCucumbersampampnbspCarrotsampampnbspRaw spinachampampnbspRaw zucchini julienne cutampampnbspRaw peppersampampnbspRadishesampampnbspRocketampampnbspSavoy cabbage cut into stripsampampnbspRadicchioampampnbspRed onionampampnbspCeleryampampnbspBy varying the ingredients from time to time you can prepare delicious and colorful salads.ampampnbsp2 A source of complex carbohydratesComplex carbohydrates are an essential source of energy and should not be missing in the right quantities in a healthy and balanced diet.We can choose to accompany our salads with wholemeal bread a 50g or a piadina or we can add