Ideally, salad is eaten the entrance. Practice starting meals with raw vegetables : Vitamins, minerals and enzymes in vegetables promote good digestion. Whether you eat protein or carbs afterward, your stomach will feel better. For people with intestinal problems, the meal will start with a freshly squeezed vegetable juice.
When the salad is made, it can be a good option for a simple meal (for example, for lunch at work) or can be served as a quick dinner to prepare after a trying day.
Be careful, if you choose a single-dish salad, it must have The three main components of a balanced diet are:
- raw vegetables or steamed vegetables,
- Protein: animal (meat, fish, shrimp, eggs, goat or sheep cheese) or vegetable (Quinoa For example)
- and a starchy : potatoes, pasta, legumes such as lentils, cereal or, if not, breadcrumbs). Starch is very important because it allows fatty and amino acids, which are essential for our health, to enter the cells.
Which vegetables to choose for mixed salad?
What would a good mixed salad be without vegetables? An excellent ingredient for our health, packed with nutrients, vegetables are our best friends in summer salads. Of course, we consider all parties first Seasonal vegetables The ripening time is chosen, both because they are tasty and because it is more ecological:
- in winter : All types of green salad, avocado, celery…;
- in the summer : tomatoes, green beans;
- Those who grow without forgetting almost all year round : Beets, carrots or cabbage.
In any case, variations of joy… and colors too: A color plate Opens appetite and brings various health benefits. The red food Rich in lycopene protects skin and boosts digestion, greens are antioxidants and good for eye health, whites are allies against cholesterol…
Which meat to choose for mixed salad?
While vegetables are essential in a well-mixed salad, meat is also a recurring ingredient. They bring flavor, texture and all protein!
The the chicken The mixed salad is an essential star, and Chicken breast meat Specifically, a meat “disease” Very low calorie intake is especially appreciated, just like that Turkey breast.
The beef With its delicious smell, one will give Food side For your salads: We especially think of marinated beef (below), Asian-style, Italian-style beef salad, salads with potatoes… Pork is very popular in saladsEspecially in sweet and savory salads: Thai Pork Tenderloin Salad, Pork and Peach Salad… We often think less. lambYet very tender (Moroccan lamb salad), or bheel (veal salad with lentils).
But beware, Calories in a salad can add up quickly if the salad is made with red meat, such as beef, pork or lamb. We would still advocate for a lighter recipe especially in summer, Salad with lean meat : Chicken Breast, Turkey Breast…
How many mixed salads per person?
If the amount varies according to appetite,The combination of the salad or the context of the meal (combined with a rich meal, the only dish of the meal, etc.), in general, there are approx 250 gramsSalad per person.
A good vinaigrette is one that combines both Omega 3, 6 and 9Nutrients required for proper functioning of the brain and cardiovascular system:
- Ideal is to mix a few spoonfulsolive oil withWalnut or rapeseed oil. Even for those on a low-calorie diet, two tablespoons of balanced oil a day will be beneficial;
- for Vinegar, try balsamic, cider or rice vinegar. The latter is ideal for a starchy salad, as it facilitates digestion;
- Don’t forget to add something aromatic herbs Fresh, freeze-dried or frozen, walnuts, pine nuts or Gomazio (calcium-rich sesame), salt and pepper.
Make it quantity and Put what you have left in a small half liter bottle. Then put this vinaigrette fresh To prevent it from becoming ranked.
Mixed salad: our health tips for a successful starter
- To add vitality Sprinkle your salad with a few sprouted seeds or edible flowers (violets, zucchini flowers);
- Peel the vegetables Last minute, if you can of course. To wash them, just run them under running water, but don’t let them soak. Vegetables may lose some of their vitamins;
- Use a stainless knife so as not to damage the components;
- If you don’t eat salad right now, store it in an airtight and cool box. And add the dressing just before eating it.
8 recipes for healthy, original and easy summer salads
100% fresh mixed salad
Preparation time: 10 minutes
Ingredients for 4 people:
1 watermelon
2 cucumbers
200 grams of feta
mint
lemon
salt
pepper
Cut the watermelons into cubes and the cucumbers into slices, cutting them into quarters. Place in a salad bowl. Add crushed feta and chopped mint. Salt pepper. Pour lemon juice. Enjoy fresh.
Balanced but hearty mixed salad
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients for 4 people:
250 grams of green lentils
200 grams of feta
20 cherry tomatoes
Sherry vinegar
Parsley
salt
pepper
Cook the lentils as directed on the package. Pour into a salad bowl. Add the crumbled feta and half the cherry tomatoes. Drizzle with sherry vinegar. Add a few parsley leaves. Salt pepper.
Amazing mixed salad
Preparation time: 5 minutes
Ingredients for 4 people:
400 grams of fresh spinach
200 grams of strawberries
2 logs of fresh goat cheese
40 grams of walnuts
sesame seeds
olive oil
balsamic velvet
salt
pepper
Place the salad in a large salad bowl. Add the washed and halved strawberries, crumbled goat cheese, walnuts and sesame seeds. Salt pepper. Mix olive oil and vinegar. Pour over when serving.
Sweet and savory mixed salad
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients for 4 people:
400 grams of fresh spinach
4 elixirs
20 small mozzarella balls
chive
olive oil
1 lemon
Parsley
salt
pepper
4 Swedish buns
Preheat the oven to 180 degrees Celsius. Wash and quarter the nectarines. Place them on a wire rack and bake for 10 minutes. Place the salad in a large salad bowl. Add nectarines and mozzarella balls. Add the chopped chives. Make a vinaigrette with olive oil, lemon juice, parsley, salt and pepper. Pour over when serving. Serve with Swedish rolls.
Salad with marinated beef
Preparation time: 15 minutes
600 grams of sirloin
2 tbsp. By Nuok Mam at s
2 tbsp. Rice vinegar at s
1 c. c. sugar
1 c. c. Chilli powder
200 grams of fresh spinach
200 grams of red oak leaves
1 red onion
20 cherry tomatoes
salt
pepper
Pour the nuoc mam sauce, rice vinegar, sugar and chili powder into a bowl. mix together Cook the meat to your liking. Once cooked, cut into very thin strips. Place the beef pieces in the sauce and allow to marinate.
In a salad bowl, pour lettuce, red onion cut into rings, cherry tomatoes cut in half and meat. Salt pepper.
Salad with rice
preparation time : 10 minutes
1 can tuna (flat)
2 tablespoons olive oil
Vinaigrette (homemade or industrial)
Cook the rice in a pan of boiling water with a pinch of salt. After cooking, wash with cold water. Gently drop the eggs into a boiling pan. Take them out after 8 minutes as soon as they start boiling. Cool them under running water and remove the shells. Cut the eggs into strips and the tomatoes into cubes, add them to the rice. Add olives, corn and tuna flakes. Store in refrigerator and serve cold.
Salad with endive and apple
Preparation time: 5 minutes
Ingredients for 4 people:
3 tbsp. Olive oil in s
1 tbsp. Sherry vinegar
- Place the pre-washed and stripped end leaves in a salad bowl. Chop the apple. Add them to the salad bowl with the nuts. Make the vinaigrette by mixing the oil, lemon juice and vinegar in a bowl. Salt and pepper.
- To mix everything. Books are cool. the taste
A hodgepodge of salads with pear Roquefort, enjoyed in any season
- Clean, chop and pat dry a mixture of lamb’s lettuce, arugula, purslane and baby spinach. Coarsely grate two carrots;
- Make a vinaigrette with two tablespoons of walnut oil, one tablespoon of olive oil, one tablespoon of balsamic vinegar. Add to that a teaspoon of wild garlic, a finely chopped shallot, and one to two teaspoons of kelp (organic soy-based vegetable stock, replacing salt);
- Cut the pears in half, peel them and cut them into slices and garnish with lemon;
- Spread four slices of bread with Roquefort cheese and place under the broiler for a few minutes. Then arrange the pear slices on top;
- Toss salad with dressing. Spread the grated carrots on top and place your crisps on top. Serve immediately.