Salad mix: our original and simple recipes!

Salad mix: our original and simple recipes!

Ideally the salad is eaten entrance. Make it a habit to start your meal with raw vegetables : vitamins, minerals and enzymes of vegetables contribute to good digestion. Whether you eat protein or carbohydrates afterwards, your stomach will be well prepared. For people who have problems with the intestines, it is advisable to start eating with freshly squeezed vegetable juice.

When a salad is made up, it can be a good alternative to a light meal (for lunch at work, for example) or serve as a quick dinner after a hard day.

Be careful if you choose a salad from one dish, it must contain three main components of a balanced diet:

  • raw vegetables or stewed vegetables,
  • proteins: animal (meat, fish, shrimp, egg, goat or sheep cheese) or vegetable (Quinoa for example)
  • and starchy : potatoes, pasta, legumes such as lentils, cereals or, otherwise, a slice of bread). Starch is very important because it allows the fatty and amino acids essential for our health to enter the cells.

What vegetables to choose for mixed salad?

What is a good mixed salad without vegetables? Great ingredients for our health, full of nutrients, vegetables are the best friends of our summer salads. Of course, our first concern is to seasonal vegetables harvested in adulthood, because they are tastier and more environmentally friendly:

  • in winter : green salads of all kinds, avocado, celery…;
  • Summer : tomatoes, green beans;
  • Not forgetting those who grow almost all year round : beets, carrots or cabbage.

In any case, diversify the pleasures … and also the colors: colorful plate stimulates the appetite and provides various health benefits. red foods rich in lycopene, protect the skin and promote digestion, greens are antioxidant and good for eye health, and protein helps fight cholesterol…

What meat to choose for mixed salad?

If vegetables are essential in a good mixed salad, meat is also part of the recurring ingredients. They bring taste, texture and, above all, squirrels!

in hen is an indispensable star of mixed salad, and chicken breast meat in particular “skinny” especially appreciated for its very low calorie intake, as is turkey breast.

in beef, with its delicious taste will give gourmet side to your salads: especially we think of marinated beef salad (below), Asian-style beef salad, Italian-style, with potatoes… Pork is quite popular in salads.especially in sweet and savory salads: Thai salad with pork tenderloin, pork and peach salad… We rarely think about lambbut very tender (Moroccan lamb salad), or veal (veal salad with lentils).

However, be careful the calorie content of a salad can quickly increase if the salad consists of red meatsuch as beef, pork or lamb. We will still complain, especially in summer for an easy recipe, lean meat salads : chicken breast, turkey breast…

How much mixed salad per person?

If the amount varies according to appetite,composition of the salad or food context (integrated into a large meal, the only food in the meal, etc.), in general, approximately 250 gramssalad per person.

A good vinaigrette is one that combines both omega 3, 6 and 9essential nutrients for the proper functioning of the brain and cardiovascular system:

  • Ideally, mix a few spoonfulsolive oil withwalnut or rapeseed oil. Even for those on a low-calorie diet, two tablespoons of a balanced oil per day will be helpful;
  • Behind vinegartry balsamic, apple cider or rice vinegar. The latter is ideal for starchy salad, as it facilitates digestion;
  • Don’t forget to add some aromatic herbs fresh, freeze-dried or frozen, walnuts, pine nuts or Homatio (roasted sesame, rich in calcium), salt and pepper.

Do it in quantity and put what you have left into a small bottle of half a liter. Then keep that vinaigrette fresh so that it does not become rancid.

Mixed Salads: Our Helpful Tips for a Successful Appetizer

  • To add vitality sprinkle the salad with a few sprouted seeds or edible flowers (violets, zucchini flowers);
  • Grate and peel vegetables last minute, if possible. To wash them, simply rinse them under running water, but don’t let them soak. Vegetables can lose some of their vitamins;
  • Use a stainless steel knife so as not to damage the ingredients;
  • If you don’t eat the salad right away, store it in an airtight and cool box. And add the dressing just before eating.

8 recipes for balanced, original and light summer salads

100% fresh mixed salad

Cooking time: 10 minutes

Ingredients for 4 persons:

1 watermelon
2 cucumbers
200 g feta
Mint
Lemon
Salt
Pepper

Cut the watermelon into cubes, and the cucumbers into slices, cut into quarters themselves. Put in a salad bowl. Add crumbled feta and chopped mint. Salt pepper. Pour in the lemon juice. Enjoy freshness.

Balanced yet hearty mixed salad

Cooking time: 15 minutes
Cooking time: 10 minutes

Ingredients for 4 persons:

250 g green lentils
200 g feta
20 cherry tomatoes
sherry vinegar
Parsley
Salt
Pepper

Boil the lentils as directed on the package. Pour into a salad bowl. Add crumbled feta and cherry tomato halves. Drizzle with sherry vinegar. Add a few parsley leaves. Salt pepper.

Amazing mixed salad

Cooking time: 5 minutes

Ingredients for 4 persons:

400 g fresh spinach
200 g strawberries
2 logs of fresh goat cheese
40 g walnuts
sesame seeds
Olive oil
balsamic velvet
Salt
Pepper

Place the salad in a large salad bowl. Add washed and halved strawberries, crumbled goat cheese, walnuts and sesame seeds. Salt pepper. Mix olive oil and vinegar. Water when serving.

Hearty and sweet mixed salad

Cooking time: 10 minutes
Cooking time: 5 minutes

Ingredients for 4 persons:

400 g fresh spinach
4 nectarines
20 small mozzarella balls
green onion
Olive oil
1 lemon
Parsley
Salt
Pepper
4 Swedish rolls

Preheat oven to 180°C. Wash and cut the nectarines into quarters. Place them on the rack and bake for 10 minutes. Place the salad in a large salad bowl. Add nectarines and mozzarella balls. Add chopped green onions. Make a dressing with olive oil, lemon juice, parsley, salt and pepper. Water when serving. Serve with Swedish rolls.

Salad with marinated beef

Cooking time: 15 minutes

600 g fillet
2 tbsp in with. from Nuoc Mam
2 tbsp in with. rice vinegar
1 S. v. sugar
1 S. v. chili powder
200 g fresh spinach
200 g 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. After cooking, cut into very thin strips. Place the beef pieces in the sauce and leave to marinate.

Pour lettuce leaves, red onion sliced ​​into rings, cherry tomatoes cut in half and meat into a salad bowl. Salt pepper.

salad with rice

Preparation time : 10 minutes

1 can of tuna (regular)

2 tablespoons olive oil

Vinaigrette (homemade or industrial)

Boil the rice in a pot of boiling water with a pinch of salt. Rinse with cold water after cooking. Gently lower the eggs into the boiling pot. Take them out after 8 minutes, as soon as they resume boiling. Cool them under running water and remove the shell. Cut the eggs into strips, and the tomatoes into cubes, add to the rice. Add olives, corn and tuna flakes. Store in the refrigerator and serve chilled.

Salad with chicory and apples

Cooking time: 5 minutes

Ingredients for 4 persons:

3 tbsp in with. olive oil

1 tbsp sherry vinegar

  1. Put pre-washed and peeled endive leaves in a salad bowl. Slice the apples. Add them to a salad bowl with nuts. Mix oil, lemon juice and vinegar in a bowl to make a vinaigrette. Salt and pepper.
  2. Mix all. The book is awesome. Taste.

Pear chips with Roquefort on a salad hodgepodge that can be enjoyed at any time of the year

  • Clean, chop and dry a mixture of lamb lettuce, arugula, purslane and baby spinach. Coarsely grate two carrots;
  • Prepare a vinaigrette with two tablespoons of walnut oil, a tablespoon of olive oil, a spoonful of balsamic vinegar. Add to this a teaspoon of wild garlic, finely chopped shallots, and one to two teaspoons of kelpamare (an organic soy-based vegetable broth that replaces salt);
  • Cut pears in half, remove skin and seeds before cutting into strips and garnishing with lemon;
  • Spread four slices of bread with Roquefort cheese and place them under the roaster for a few minutes. Then spread the pear slices on top;
  • Dress salad with dressing. Spread the grated carrots on top and put the chips. Serve immediately.

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