Playing with the colors of fruits or using aromatic plants to enhance a dressing, these five proposals will be surprising and appetizing. They are ideal to take within a healthy diet to lose weight!
A review of 1,240 clinical studies, conducted by researchers from the University of London and the University of Southampton, published in the British Medical Journal, concludes that plant-based diets improve emotional and physical well-being, quality of life, general health, weight, cholesterol, triglyceride and glycosylated hemoglobin levels. a biomarker of glucose metabolism. Therefore, including salads on menus is a great idea to lose weight while taking care of health.
These 5 proposals of healthy salad recipes are especially appetizing, so you can enjoy eating well.
FRESH FIG SALAD WITH RICOTTA
INGREDIENTS (FOR 4 PEOPLE):
- 200 g fresh ricotta cheese
- 8 fresh figs of the black variety
- 1 bouquet of endive
- 1 oak leaf lettuce
- 80 g toasted pine nuts
- 1 bunch fresh chives
- 1 white peppercorn
- 1 tablespoon poppy seeds
- olive oil
- salt
For the dressing:
- 45 ml olive oil
- 15 ml apple cider vinegar
PREPARATION (20′):
- Wash the figs, dry them and cut them into very thin slices. Salt and pepper to taste. Dice the cheese, spread in oil and coat with the poppy seeds.
- Place the endive and lettuce on the plates, washed, drained and chopped with your hands so that they do not rust. Add the fig slices arranged decoratively and spread the pine nuts, cheese and chives on top.
- For the dressing mix the ingredients and pour over the salad just before serving.
NUTRITIONAL INFORMATION:
- Calories: 390
- Carbohydrates: 14 g
- Protein: 11 g
- Fat: 32 g
- Cholesterol: 26 mg
SWEET AND SOUR SALAD WITH SAGE OIL
INGREDIENTS (FOR 4 PEOPLE):
- 3 medium white eggplants
- 20 cherry tomatoes
- 2 onions
- 1 roasted red pepper
- 150 g cooked beans
- salt
For sage oil:
- 100 ml olive oil
- 4 branches of fresh sage
- 1 lime and honey
PREPARATION (20′ + 8-10′ COOKING):
- Heat the sage in the oil for 20 minutes over very low heat and let cool. Blanch, cool and peel the tomatoes and season them with salt and a little of this sage oil. Cut the onion into strips and leave in cold water for ten minutes. Peel the pepper and cut it into strips. Wash the eggplants, chop and boil in the water of the tomatoes for eight minutes. Drain off, cool and place in a bowl with tomatoes, drained onion, pepper and beans.
- Grate the skin of the lime, squeeze its juice and mix with the honey, add half of the sage oil and save the rest for another occasion. Pour the dressing over the recipe, stir and cool in the fridge before serving.
NUTRITIONAL INFORMATION:
- Calories: 266
- Carbohydrates: 25 g
- Protein: 7 g
- Fat: 16 g
- Cholesterol: 0 mg
PUMPKIN SALAD WITH RASPBERRY AND POLENTA CROUTONS
INGREDIENTS (FOR 4 PEOPLE):
- 75 g polenta
- 225 ml water or milk mixture
- 2 finely chopped mushrooms
- 200 g orange pumpkin
- 200 g raspberries
- 1 tablespoon truffle oil or a different one
For raspberry pesto:
- arugula leaves
- 30 g grated Parmesan vegetable cheese
- 75 g raspberries
- 6 tablespoons extra virgin olive oil
- 1 tablespoon Modena vinegar and salt
PREPARATION (25′ + 15′ COOKING):
- Sauté the mushrooms with half a tablespoon of oil and salt. Boil the water and add the polenta in the form of rain, mushrooms and salt. Simmer until peeled off and form a dough. Let cool, crumble and sauté with half a tablespoon of oil, until crispy. Cut the pumpkin with the potato peeler into thin slices.
- For pesto crush all ingredients. Distribute the pumpkin on the plates, the raspberries and the polenta on top, and season with the pesto.
NUTRITIONAL INFORMATION:
- Calories: 192
- Carbohydrates: 14 g
- Protein: 4 g
- Fat: 13 g
- Cholesterol: 5 mg
MULTICOLORED SALAD OF TIRABEQUES WITH ORANGE VINAIGRETTE
INGREDIENTS (FOR 4 PEOPLE):
- 125 g very tender slingshots
- 1 yellow pepper
- 150 g soybean sprouts
- 150 g Chinese cabbage
- 100 g raw beetroot
- 1 leek
- 20 pitted black olives
For vinaigrette·
- 100 ml olive oil
- 75 ml freshly squeezed orange juice
- 1 teaspoon apple cider vinegar
- a pinch of cinnamon
- salt
PREPARATION (12′):
- Steam the steamers for five minutes until tender, cool in cold water and drain. Cut the pepper into strips, cabbage and leek into julienne, and peel and grate the beets. Pour all these vegetables into a bowl and carefully mix them with the olives and soy sprouts.
- Place all the ingredients of the vinaigrette in a jar with a lid, shake well and season the salad with it at the time of serving.
NUTRITIONAL INFORMATION:
- Calories: 322
- Carbohydrates: 12 g
- Protein: 6 g
- Fat: 27 g
- Cholesterol: 0 mg
PEAR SALAD WITH FETA CHEESE AND WILDFLOWERS
INGREDIENTS (FOR 4 PEOPLE):
- 75 g strawberries
- 3 yellow pears type Williams or Anjou
- 100 g arugula leaves
- 100 g baby spinach
- 2 tarragon’s sprigs
- 150 g fresh feta cheese
- a handful of violet flowers (or other miscellaneous flowers)
To spice up:
- 40 ml virgin olive oil
- 15 ml Modena vinegar
- salt
PREPARATION (12′):
1. The three pears are washed well and, without peeling, cut into eighths. The seeds are removed, mixed with the chopped tarragon and distributed on the plates, along with the arugula leaves and spinach already washed and drained. 2. The strawberries are washed well and incorporated into the salad: also add the feta cheese, well shredded, and finally decorate the whole with a few wild flowers. To flavor it, drizzle it with olive oil, salt and balsamic vinegar just before serving. RATION
NUTRITIONAL INFORMATION:
- Calories: 257
- Carbohydrates: 15 g
- Protein: 7 g
- Fat: 19 g
- Cholesterol: 33 mg
