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Hello, guys! How are you doing?
Begins a new year and many people have projects for health care, nutrition or weight loss, and even all together. And with that comes the salad, which is not always the favorite dish of many people.
It is the main ally when we want to lose weight, after all, there are nutritious choices and quench the hunger. In addition, studies show that people who eat fruits and vegetables tend to consume less meat, saturated fats and refined carbohydrates. Great choice, right?
But, what is the secret to a perfect salad? "Combining pleasure and health in the same meal.
To increase consumption on a daily basis, another tip is to diversify the method of preparation. "Vary the taste, appearance and texture help increase acceptance by salads. It is also important to use sauces that give a special touch to the leaves and vegetables.
But keep calm, salad need not be synonymous with boring food! You can prepare a tasty dishes with vegetables and maintaining a healthy diet! But beware: give the preference to the lightest options.
Tuna salad with coconut milk
Ingredients:
500g of tuna
8 lemons juice
1/2 teaspoon of salt
1 Tomato
1 chopped green pepper
1 peeled and sliced cucumber
1 carrot peeled and grated
1 diced onion
1 cup coconut milk
2 cloves garlic
1 pinch of ginger
salt and pepper
How to prepare:
Place the tuna in a bowl and add the lemon juice, sprinkle the salt and mix well. Cover the bowl and place in refrigerator for about 10-12 minutes. During this time, in another bowl, combine the tomatoes, pepper, cucumber, carrot, onion, garlic and ginger. Add the tuna and coconut milk. Mix well and it is ready to serve.
Quinoa salad
Ingredients:
1 cup of quinoa
2 cups of water
1/4 teaspoon of salt
1 cup of shredded cabbage
1 cup of peeled and boiled green soybeans
1 chopped red bell pepper
1/2 cup of grated carrots
1 cup of chopped cucumber
For the sauce:
1/4 cup of soy sauce
1 tablespoon of sesame oil
1 tablespoon of rice vinegar
2 tablespoons of chopped chives
1/4 cup of chopped cilantro
1 tablespoon of sesame seeds
1/4 teaspoon of grated ginger
1/8 teaspoon of red pepper
Salt and pepper to taste
How to prepare:
Pour water into a saucepan and add the quinoa, salt, and heat until boiling. Simmer for five minutes then reduces heat and cook until the water evaporates. Place the quinoa in a bowl and add the cabbage, soybeans, red pepper, carrot and cucumber.
In a small bowl mix the sauce ingredients and drizzle over the salad. Mix everything and is ready to serve!
Watermelon salad with, chicken and balsamic vinegar
Ingredients:
1 cup of balsamic vinegar
450g of skinless chicken breast
1 tablespoon of olive oil
4 cups of leaves to taste (parsley, lettuce, basil, etc.)
2 cups of watermelon cubes
1/2 cup of cheese
1/4 cup of ground almonds
How to prepare:
Pour the balsamic vinegar into a small saucepan and heat through. Reduce heat and hold it for 15-20 minutes, until the amount of vinegar is significantly reduced and becomes thicker.
Heat another pan. Add chicken and stir it so that seasoning on the both sides and add olive oil. Fry until the meat reaches the desired point. Then just add the chicken to cheese, watermelon, and almonds. Sprinkle with balsamic vinegar.
Purple salad
Ingredients
1 cup of pumpkin seeds
1 purple cabbage (about 1 kg)
Carrot 500g
1 cup of chopped parsley and mint
For the sauce:
3 tablespoons of olive oil
3 tablespoons of lemon zest
1 tablespoon of honey or maple syrup
1 crushed garlic clove
1 teaspoon of ground cinnamon
2 teaspoons of cumin
1 1/2 teaspoons of salt
Way to prepare:
Mix all sauce ingredients and set aside. Cut the cabbage into small pieces and throw them in a large bowl. Cut the carrot, mint, and parsley.
Heat a frying pan and lightly fry some pumpkin seeds. In a bowl, mix the vegetables, the seed, and the sauce and mix well.
Pumpkin salad
Ingredients:
3 cups of shredded cabbage
1 cup of pumpkin sliced and fried
1/4 cup of cheese
For the sauce:
2 tablespoons of olive oil
1 1/2 tablespoons of apple cider vinegar
2 liters of red wine vinegar
1 cup of mustard
1 cup of honey
How to prepare:
Pour into a bowl all the sauce ingredients and mix everything. Then add the pumpkin, cabbage, and cheese.
Tomato, mozzarella, chickpeas and pesto sauce salad
Ingredients:
400g of chickpeas
1/4 cup of pesto sauce
1 cup of cherry tomatoes
1/4 cup of shredded mozzarella cheese
2 tablespoons of chopped fresh basil
salt and pepper
How to prepare:
In a bowl, combine the chickpeas, pesto, tomatoes and mozzarella. Stir gently and season with salt and pepper to taste. Garnish with fresh basil.
Avocado salad
Ingredients:
2 cups of fresh arugula
1/2 chopped avocado
3 slices of fresh mozzarella cheese
Fresh basil leaves
1 tablespoon of olive oil
1 1/2 tablespoons of balsamic vinegar
A pinch of sugar or honey spoon
salt and pepper
How to prepare:
Mix the mozzarella cheese, arugula, and avocado in a bowl. Sprinkle with basil leaves. In a small bowl mix olive oil with balsamic vinegar, adds sugar or honey, salt, and pepper.
Arugula salad with smoked fish
Ingredients:
300g of smoked sardines fillet
1 bunch of arugulas
1 sliced cucumber
1 onion
1 tablespoon of olive oil
1 tablespoon of apple cider vinegar
1 tablespoon of mustard seed
salt
How to prepare:
Mix the olive oil, vinegar, and mustard. Add the rocket leaves, onion and cucumber. Place the salad on a plate and add the tuna.
Pasta salad
Ingredients:
500 g of penne
4 tablespoons of olive oil
1 teaspoon of lemon juice
1 teaspoon of dried basil
1 teaspoon of freshly ground black pepper
2 chopped tomatoes
1 chopped green bell pepper
1 chopped red onion
1 cucumber, cut into bite-sized pieces
1 handful of black olives pitted and cut into small pieces
How to prepare:
In a large pot, cook the pasta in boiling water until al dente. Drain and refresh in cold water. In a small bowl, make a sauce by mixing olive oil, pepper, lemon juice, basil, and pepper. In a bowl, mix the pasta with tomato, pepper, onion, cucumber and black olives. Add the sauce already prepared the pasta and mix well. Refrigerate for 30 minutes.
Radish and egg Salad
Ingredients:
400g radish
1 cucumber
1 bunch of chives
1 egg
100 g of cream
black pepper
salt
How to prepare:
Cook the egg to make the point, let cool and cut it into pieces. Cut the radishes, cucumber, and spring onions and then mix in the egg. Add salt, pepper, and sour cream salad and stir.
Begins a new year and many people have projects for health care, nutrition or weight loss, and even all together. And with that comes the salad, which is not always the favorite dish of many people.
It is the main ally when we want to lose weight, after all, there are nutritious choices and quench the hunger. In addition, studies show that people who eat fruits and vegetables tend to consume less meat, saturated fats and refined carbohydrates. Great choice, right?
But, what is the secret to a perfect salad? "Combining pleasure and health in the same meal.
To increase consumption on a daily basis, another tip is to diversify the method of preparation. "Vary the taste, appearance and texture help increase acceptance by salads. It is also important to use sauces that give a special touch to the leaves and vegetables.
But keep calm, salad need not be synonymous with boring food! You can prepare a tasty dishes with vegetables and maintaining a healthy diet! But beware: give the preference to the lightest options.
Tuna salad with coconut milk
Ingredients:
500g of tuna
8 lemons juice
1/2 teaspoon of salt
1 Tomato
1 chopped green pepper
1 peeled and sliced cucumber
1 carrot peeled and grated
1 diced onion
1 cup coconut milk
2 cloves garlic
1 pinch of ginger
salt and pepper
How to prepare:
Place the tuna in a bowl and add the lemon juice, sprinkle the salt and mix well. Cover the bowl and place in refrigerator for about 10-12 minutes. During this time, in another bowl, combine the tomatoes, pepper, cucumber, carrot, onion, garlic and ginger. Add the tuna and coconut milk. Mix well and it is ready to serve.
Quinoa salad
Ingredients:
1 cup of quinoa
2 cups of water
1/4 teaspoon of salt
1 cup of shredded cabbage
1 cup of peeled and boiled green soybeans
1 chopped red bell pepper
1/2 cup of grated carrots
1 cup of chopped cucumber
For the sauce:
1/4 cup of soy sauce
1 tablespoon of sesame oil
1 tablespoon of rice vinegar
2 tablespoons of chopped chives
1/4 cup of chopped cilantro
1 tablespoon of sesame seeds
1/4 teaspoon of grated ginger
1/8 teaspoon of red pepper
Salt and pepper to taste
How to prepare:
Pour water into a saucepan and add the quinoa, salt, and heat until boiling. Simmer for five minutes then reduces heat and cook until the water evaporates. Place the quinoa in a bowl and add the cabbage, soybeans, red pepper, carrot and cucumber.
In a small bowl mix the sauce ingredients and drizzle over the salad. Mix everything and is ready to serve!
Watermelon salad with, chicken and balsamic vinegar
Ingredients:
1 cup of balsamic vinegar
450g of skinless chicken breast
1 tablespoon of olive oil
4 cups of leaves to taste (parsley, lettuce, basil, etc.)
2 cups of watermelon cubes
1/2 cup of cheese
1/4 cup of ground almonds
How to prepare:
Pour the balsamic vinegar into a small saucepan and heat through. Reduce heat and hold it for 15-20 minutes, until the amount of vinegar is significantly reduced and becomes thicker.
Heat another pan. Add chicken and stir it so that seasoning on the both sides and add olive oil. Fry until the meat reaches the desired point. Then just add the chicken to cheese, watermelon, and almonds. Sprinkle with balsamic vinegar.
Purple salad
Ingredients
1 cup of pumpkin seeds
1 purple cabbage (about 1 kg)
Carrot 500g
1 cup of chopped parsley and mint
For the sauce:
3 tablespoons of olive oil
3 tablespoons of lemon zest
1 tablespoon of honey or maple syrup
1 crushed garlic clove
1 teaspoon of ground cinnamon
2 teaspoons of cumin
1 1/2 teaspoons of salt
Way to prepare:
Mix all sauce ingredients and set aside. Cut the cabbage into small pieces and throw them in a large bowl. Cut the carrot, mint, and parsley.
Heat a frying pan and lightly fry some pumpkin seeds. In a bowl, mix the vegetables, the seed, and the sauce and mix well.
Pumpkin salad
Ingredients:
3 cups of shredded cabbage
1 cup of pumpkin sliced and fried
1/4 cup of cheese
For the sauce:
2 tablespoons of olive oil
1 1/2 tablespoons of apple cider vinegar
2 liters of red wine vinegar
1 cup of mustard
1 cup of honey
How to prepare:
Pour into a bowl all the sauce ingredients and mix everything. Then add the pumpkin, cabbage, and cheese.
Tomato, mozzarella, chickpeas and pesto sauce salad
Ingredients:
400g of chickpeas
1/4 cup of pesto sauce
1 cup of cherry tomatoes
1/4 cup of shredded mozzarella cheese
2 tablespoons of chopped fresh basil
salt and pepper
How to prepare:
In a bowl, combine the chickpeas, pesto, tomatoes and mozzarella. Stir gently and season with salt and pepper to taste. Garnish with fresh basil.
Avocado salad
Ingredients:
2 cups of fresh arugula
1/2 chopped avocado
3 slices of fresh mozzarella cheese
Fresh basil leaves
1 tablespoon of olive oil
1 1/2 tablespoons of balsamic vinegar
A pinch of sugar or honey spoon
salt and pepper
How to prepare:
Mix the mozzarella cheese, arugula, and avocado in a bowl. Sprinkle with basil leaves. In a small bowl mix olive oil with balsamic vinegar, adds sugar or honey, salt, and pepper.
Arugula salad with smoked fish
Ingredients:
300g of smoked sardines fillet
1 bunch of arugulas
1 sliced cucumber
1 onion
1 tablespoon of olive oil
1 tablespoon of apple cider vinegar
1 tablespoon of mustard seed
salt
How to prepare:
Mix the olive oil, vinegar, and mustard. Add the rocket leaves, onion and cucumber. Place the salad on a plate and add the tuna.
Pasta salad
Ingredients:
500 g of penne
4 tablespoons of olive oil
1 teaspoon of lemon juice
1 teaspoon of dried basil
1 teaspoon of freshly ground black pepper
2 chopped tomatoes
1 chopped green bell pepper
1 chopped red onion
1 cucumber, cut into bite-sized pieces
1 handful of black olives pitted and cut into small pieces
How to prepare:
In a large pot, cook the pasta in boiling water until al dente. Drain and refresh in cold water. In a small bowl, make a sauce by mixing olive oil, pepper, lemon juice, basil, and pepper. In a bowl, mix the pasta with tomato, pepper, onion, cucumber and black olives. Add the sauce already prepared the pasta and mix well. Refrigerate for 30 minutes.
Radish and egg Salad
Ingredients:
400g radish
1 cucumber
1 bunch of chives
1 egg
100 g of cream
black pepper
salt
How to prepare:
Cook the egg to make the point, let cool and cut it into pieces. Cut the radishes, cucumber, and spring onions and then mix in the egg. Add salt, pepper, and sour cream salad and stir.
Have a nice day!
XOXO
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