Multi-functional and practical, salads are an excellent choice for those who want to maintain a healthy diet. With a variety of countless possibilities, salads can be slight or substantial, hot or cold, bitter or sweet, depending on personal taste of each individual.
Some tips and benefits of salad:
– Choose fresh leaves and vegetables, they have a higher concentration of nutrients.
– Consume salad daily.
– Possesses high water content and therefore hydrates the body.
– Wash the leaves and soak in chlorine solution for 15 minutes.
– Prefer natural seasonings such as salt, herbs and lemon (they’re less caloric).
– It is a fast dish, nutritious and easily digestible.
Below you will find my 3 favorite lunch salad recipes.
- 200g new potato; thickly sliced
- 2 medium eggs
- 100g Green beans; trimmed
- 1 romaine lettuce heart
- 8 cherry tomatoes; halved
- 6 anchovies in olive oil; drained well
- 200g tuna steak in spring water; drained
- 1 tbsp reduced-fat mayonnaise
Bring a large pan of water to the boil. Add the potatoes and the eggs, and cook for 7 mins. Scoop the eggs out of the pan, tip in the green beans and cook for a further 4 mins. Drain the potatoes, beans and eggs in a colander under cold water until cool. Leave to dry.
Peel the eggs and cut into quarters. Arrange the lettuce leaves in 2 shallow bowls. Scatter on top the beans, potatoes, tomatoes and egg quarters. Pat the anchovies with kitchen paper to absorb the excess oil and place on top.
Flake the tuna into chunks and spread over the salad. Mix the mayonnaise and 1 tbsp of cold water in a bowl until it’s smooth. Drizzle over the salad and serve.
WARM QUINOA, SPINACH AND SHIITAKE SALAD
- 1/2 cup red wine vinegar
- 1/3 cup olive oil
- Coarse salt and ground pepper to taste
- 1 kg of fresh shiitake mushrooms; cut into strips
- 1 1/2 cup quinoa
- 500g mini spinach
- 250g of feta cheese into cubes
Turn on the broiler or a toaster oven or grill. In a bowl mix together the oil, vinegar, salt and pepper. Place the mushrooms on a baking sheet and cover with half of that vinegar sauce. Mix well and put in the oven for about 20 minutes, until the mushrooms roast and are well dried.
Meanwhile make the quinoa. Rinse the beans well, drain and place in a saucepan with 3 cups water and salt to taste. Bring to a boil, lower the heat, cover and simmer until all the water is absorbed.
Place the spinach in a salad bowl. Add the roasted mushrooms, quinoa and place the rest of the vinegar sauce. Mix and place the feta cheese. Serve immediately.
SALMON AND AVOCADO SALAD
- 1 pound salmon fillets or steaks, poached, grilled or broiled; cooled
- 1 ripe avocado; peeled and cubed
- 1/2 red onion; thinly sliced
- 2 tablespoons capers
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons extra virgin olive oil
- 2 tablespoons chopped fresh herbs, such as dill, basil, parsley, tarragon and/or chives
- Sea salt and ground black pepper
- Lemon wedges for garnish
Break the cooked salmon into chunks into a bowl. Gently toss with the remaining ingredients. Refrigerate at least 30 minutes to allow flavors to blend. Serve with lemon wedges.