Beneficial properties of summer salads

Unusual combination

Salad is one of the universal dishes that helps satisfy your hunger. Some people prefer a light snack of vegetables with lemon juice, others like to add tender chicken or juicy fish. We provide a recipe for a quick and healthy seafood, mango and avocado salad. Ingredients:

one ripe avocado (it can be replaced with fresh cucumber);
large shrimp 300 grams;
sweet mango;
lemon juice;
salt to taste.

The algorithm for preparing the healthiest salad is as follows.

First of all, you need to rinse the shrimp well under water and peel them.
Next, you need to peel and pit the ripe avocado. Then you should cut it into small pieces.
Afterwards you need to wash the mango and cut it into cubes.
All ingredients must be mixed, salted and seasoned with lemon juice.

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Healthy salad for every day of the week

Arugula, cucumber, pear and pine nuts

This healthy salad is refreshing and, above all, helps us get rid of excess fluid that accumulates in the body and causes swelling. All this is thanks to the diuretic properties of cucumber and pear.

Arugula, which has a slightly bitter and spicy taste, promotes liver function. Thus, this salad perfectly compensates for the excesses that you indulged in over the weekend.

Finally, pine nuts add an extra dose of protein, minerals, and omega-6 essential fatty acids to this salad.

Lentils, watercress and sprouts

This lentil salad can be a complete meal if desired. And all thanks to its high nutritional value.

The salad is rich in vegetable proteins, minerals and amino acids. It also has the ability to improve our body’s natural defenses to prevent infections.

It also contains antioxidants, cleansing and diuretic properties, making it ideal for restoring health after a hectic weekend. This dish will give you a lot of energy and vitality.

Chicory, Roquefort cheese and walnuts

This delicious and healthy salad will fill us with optimism and joy in the middle of the week. The combination of the above ingredients is often found in many restaurants and is a customer favorite.

The fresh and sour note of chicory mixes with the creamy taste and aroma of Roquefort cheese. And walnuts add crunchy texture.

The most common way to serve it is in lettuce leaves filled with cheese and chopped nuts.

Healthy carrot and apple salad

Probably, green apple and carrots are one of the most classic combinations. This snack is very nutritious and low in calories. Apples contain a lot of iron and beneficial vitamins for the human body. Carrots, in turn, are filled with essential microelements such as calcium, magnesium, zinc, potassium, iron, vitamins B6, B12, C, E, A and P. Products:

one green apple;

a couple of large carrots;

walnuts 80 grams;

a handful of raisins;

bee honey 50 grams;

lemon juice for dressing;

a little olive oil.

This is the recipe for the healthiest salad.

First, peel the carrots and green apple, and then cut them into thin strips.

Next, you need to chop the walnuts and fry them a little in olive oil.

Then you should prepare the dressing. Lemon juice should be mixed with a tablespoon of honey and olive oil. Then the sauce should be sent to the healthiest salad.

Pour the toasted nuts and raisins into the green apple and carrots, and mix everything thoroughly.

This nutritious and healthy salad is best for breakfast or as a light evening snack.

What ingredients are suitable for a healthy salad?

Vegetables: with minimal starch content: kohlrabi, cauliflower, mushrooms, onions, cucumber, green beans, asparagus, artichokes, zucchini, hot peppers, broccoli. The list is much longer...
Protein Ingredients : Include lentils, beans, nuts/grains - and also animal proteins such as fish, lean meats. Organic tofu is also a great option (vegan). You can increase the nutritional value of your salad with a tablespoon of supergrains (hemp seeds, chia seeds, or ground flax seeds).
Good fats : avocados, nuts/grains, tahini in dressings and of course olive oil. It's good to add some sheep's milk feta cheese.
Complex carbohydrates : sweet potatoes, pumpkin, carrots, beets, parsnips, all fruits and grains, or so-called pseudo-grains (such as quinoa and millet). Also buckwheat, rice, bulgur, barley or rice noodles.

How to use salt correctly?

It is recommended to add salt when the salad is already on the table. Then everyone can take as much salt as they want.
Naturally salty ingredients such as capers, smoked fish, salted meats (such as Parma ham) or Parmesan cheese are very good.
Another option is Asian dressing with soy sauce.

Delicious bean salad

Beans are a legume that is rich in various elements and vitamins. It contains healthy fiber, proteins, pectin, phosphorus, magnesium, potassium, zinc, iodine and so on. Necessary products for its preparation:

boiled beans 900 grams;

2 sweet bell peppers (preferably different colors);

a couple of heads of garlic;

one onion;

olive oil;

salt, ground black pepper to taste;

a little apple cider vinegar for dressing;

cumin or other spices;

lemon juice.

Recipe:

First you need to cook the beans in advance;

Next, you should wash the bell pepper and cut it into slices;

then you need to cut the onion into half rings;

for dressing, mix lemon juice, olive oil, garlic juice and apple cider vinegar;

the sauce must be poured into the salad;

add salt, pepper and stir.

"Tropical Paradise"

Those who love exotic food combinations can choose this salad. It consists of vegetables, citrus fruits and an unusual dressing. Ingredients:

lettuce leaves 2-3 pieces;

one bell pepper;

pineapple (preferably canned);

two tangerines;

coconut shavings;

macadamia;

leek;

olive oil;

red wine 50 grams;

honey;

sugar, salt to taste;

pineapple juice

Preparing the snack:

First you need to cut the lettuce leaves;

Next, you need to peel the tangerines and divide them into slices;

then chop the bell pepper and pineapple;

Macadamia nuts should be fried in olive oil over low heat;

green onions should be finely chopped;

then you need to mix all the products, add salt and pepper, add coconut flakes;

then you should combine pineapple juice, red wine, olive oil;

Next you should add honey, sugar, salt;

then you need to season the salad and mix.

Salad with tuna

Instead of a fatty and heavy dinner, you can make a delicious and light snack with tuna. This healthiest salad is very nutritious. This recipe doesn't take much time or effort. Products:

boiled beans 150 grams;

two chicken eggs;

tuna;

one onion;

salt, ground black pepper to taste;

olive oil;

one lemon;

fresh herbs: parsley and green onions;

spices to taste.

Preparation.

First of all, the fish should be cleaned, washed and steamed in a water bath.

Then you need to mix the tuna with boiled beans.

Onions should be chopped and added to the fish.

Next, you need to salt and pepper the salad.

Squeeze lemon juice on top and pour two tablespoons of olive oil on top.

Chicken eggs must be peeled and finely chopped, and then sprinkled on the dish.

Fresh greens should be chopped and decorated with salad. If desired, you can add a variety of spices and herbs.

The healthiest vegetable salad

What does a person need in winter? We cannot do without useful microelements and vitamins. Most of them are found in vegetables. Such a healthy salad will be very necessary for children. Ingredients:

beet;

carrot;

two potatoes;

green pea;

lemon juice;

a little salt (optional);

Recipe.

All vegetables must be peeled and cut into small cubes. Then they should be steamed in a water bath or in a slow cooker. They should be soft but slightly raw.

Next, you need to add green peas to the prepared vegetables, and season everything with lemon juice. The salad should be mixed well. If desired, you can add a little salt to it.

Delicious appetizer with chicken and avocado

Chicken is very healthy as it contains a lot of protein. However, it does not lose its properties only when boiled. Avocado is the world's most nutritious fruit and is rich in many essential nutrients. The combination of these two products is a treasure trove of health benefits. To prepare it you will need the following ingredients:

ripe and soft avocado;

hard cheese (or feta cheese) 200 grams;

chicken fillet 250 grams;

fresh tomato;

Chinese cabbage;

lemon juice;

olive oil;

olives if desired;

a little salt.

We provide you with a step-by-step recipe.

First you should boil the chicken fillet without salt, and then cut it into small pieces.

Next, you need to peel and pit the avocado and cut it into cubes.

The tomato should be cut into half circles, and the Chinese cabbage should be chopped.

Adyghe cheese or feta cheese is ideal for such a salad, but hard cheese will be no less tasty. It needs to be cut into large cubes.

All ingredients should be mixed.

The salad must be salted and seasoned with lemon juice and olive oil.

If desired, you can add olives or black olives to it. In addition, cheese can be replaced with red fish. It will also be very tasty.

Carrot salad with orange “Orange mood”

Carrot salad with orange “Orange mood” Tired of boring monotony? Try a very bright and incredibly tasty salad of young carrots and fragrant oranges. The excellent combination of two ingredients is perfectly complemented by a slightly sour dressing and such healthy pumpkin seeds. A great solution for a detox lunch.

RECIPE FOR CARROT SALAD “ORANGE MOOD”

You need: (for 2 servings) 1 large carrot 1 large orange 10 g pumpkin seeds 1 tsp. olive oil 2 tsp. soy sauce 2 tsp. grainy mustard 1 tsp. balsamic vinegar

How to cook:

1. Peel the orange and cut into small pieces.

Peel the orange and cut into small pieces

Advice

It is easy to peel citrus fruits (grapefruit, orange and others) from the inner films. First, wash the fruit thoroughly. Then peel it so that the pulp is visible. Then use a sharp knife to carefully cut out each slice.

Peeling citrus fruits (grapefruit, orange and others) from internal films is quite simple. First, wash the fruit thoroughly. Then peel it so that the pulp is visible. Then use a sharp knife to carefully cut out each slice 2. Chop the carrots into thin cubes.

Chop the carrots into thin cubes 3. Mix the carrots and orange.

Mix carrots and orange 4. For dressing, combine olive oil, soy sauce, mustard and balsamic vinegar.

For dressing, combine olive oil, soy sauce, mustard and balsamic vinegar 5. Place the salad on a serving plate, season and sprinkle with chopped pumpkin seeds.

Place the salad on a serving plate, dress and sprinkle with chopped pumpkin seeds. Join us!

Salad with turkey and mushrooms

Turkey meat is considered a delicacy all over the world. Its fillet is very tender and soft. Moreover, those ladies who are losing weight or watching their figure can eat turkey, as it contains few calories. For this salad you need to stock up on the following products:

turkey fillet 300 grams;

champignons 100 grams;

two salad leaves;

two eggs;

one avocado;

cream cheese;

apple cider vinegar or lemon juice;

spices to taste.

Recipe.

First you need to boil hard-boiled chicken eggs.

Then you need to cut the champignons.

Next, you need to cook the turkey fillet without salt.

The avocado must be peeled and pitted and cut into slices.

After the finished turkey meat, cut into medium pieces.

Lettuce leaves should be finely chopped.

Boiled eggs must be grated on a coarse grater.

Then all the ingredients need to be mixed and seasoned with apple cider vinegar or lemon juice. Then you need to add a couple of tablespoons of cream cheese, salt and pepper. The salad should be mixed thoroughly. You can use spinach leaves as a garnish.

This salad goes well with tomatoes. Cream cheese can be replaced with homemade mayonnaise. The main thing is not to add too much of it.

There are many different delicious and healthy recipes, so everyone can choose the salad that suits them.

Healthy salad recipes

By combining and changing ingredients, you can get a new salad with an original taste every time.

In turn, there is an opinion that a “plate” of vegetables, with the right dressing, will not harm your health, but will leave you hungry all day. This position is a fallacy. A hearty recipe - not necessarily Olivier or herring under a fur coat.

This could be a vegetable salad with the addition of:

boiled chicken or turkey breast;
veal;
steamed salmon;
mozzarella or feta;
wild rice;
poached or simply boiled eggs.

You should not use mayonnaise as a dressing. Give your preference to olive, or better yet, flaxseed oil, plus a little lemon juice.

Healthy salad with fresh vegetables, arugula and pesto sauce

Each component adds its own crunchy note to the overall flavor profile of this dish. Nutritional value 177 kcal: proteins ˗ 4g, fats ˗ 12g, carbohydrates ˗ 14g. The amount of ingredients is for two servings.

You will need:

cucumber - pcs.;
cherry tomato – 5 pcs.;
red onion - pcs.;
chard - bunch;
arugula;
olive oil - tbsp;
orange juice - tbsp;
balsamic cream - tsp;
pesto sauce - tbsp;
sesame - a pinch.

Preparation:

Cut the cherry tomatoes into two parts.
Peel the cucumber, cut into cubes, add pesto sauce and pour over orange juice.
Peel the onion, cut into half rings and soak in cold water for 5 minutes to remove the bitterness. Mix all this well.
Wash the arugula and chard, add these greens.
Drizzle balsamic cream, olive oil and sesame seeds on top.

With green beans and asparagus

The main components of this recipe are not only healthy, but also low in calories.

They contain large quantities of folic acid, potassium, iron, vitamins A, C, E.

You will need:

green beans – 300g;
asparagus – 400g;
parsley – 50g;
vinegar – 20ml;
vegetable oil – 50 ml;
salt - to taste.

Preparation:

Wash the asparagus, cut off the edges and blanch. In order for asparagus to cook correctly, you need to tie it into a bunch and put it in salted boiling water.
Boil the beans.
Place the cooked asparagus on a plate and pour vegetable oil over it.
Place green beans on top and sprinkle with vinegar.
A little salt and sprinkle with parsley.

Warm pumpkin and pearl barley salad with broccoli

An excellent option for a vegetarian dish, to which you can also add boiled chicken or turkey breast, or veal. Time required - 25 minutes.

You will need:

pumpkin – 300g;
pearl barley - 150g;
red onion – 1 pc.;
broccoli – 250g;
spinach – 1 bunch;
pitted olives;
balsamic vinegar – 2 tsp;
olive oil – 2 tsp;
salt, ground black pepper - to taste.

Preparation:

Peel and cut the pumpkin. Fry in a frying pan.
Fry the broccoli until done.
Boil pearl barley porridge and let cool.
Cut the red onion into half rings and leave in cool water for 5 minutes to remove the bitterness.
Tear the spinach leaves.
Cut the olives in half.
Combine olive oil, vinegar and black pepper.
Stir in pumpkin, broccoli, pearl barley, onion and olives. Next, add spinach, pour dressing over everything and mix.

With cucumbers and cauliflower

This option is ideal for a low-calorie menu. It can be used as a side dish for fish, meat or poultry. Plus, the recipe is easy and quick to prepare, taking only 15 minutes.

You will need:

fresh cucumber – 3 pcs.;
cauliflower – small size, 400g;
carrots - pcs.;
onions - pcs.;
olive oil – 3 tbsp;
lemon juice - tbsp;
greens - a bunch;
salt - to taste.

Preparation:

Peel the cauliflower and separate into florets. Boil in boiling water until tender. Next, get it. Let the cabbage drain and cool.
Cut the cucumbers into thin slices.
Finely chop the onion.
Mix all the prepared ingredients, add salt and season with a mixture of olive oil and lemon juice.
Decorate with greens.

Making delicious and healthy salads is easy!