5 Recipes for Wholesome Salads

A balanced meal is composed of several elements which can be used to prepare a balanced, satiating meal in a quick and easy manner. These include: vegetables (potentially fruits) forming a foundation rich in vitamins, mineral components, and dietary fibers, complex carbohydrates (grain products) such as whole-grain bread, pasta, rice, and various types of grains, protein products, such as chicken or turkey breast, eggs, fish, legume seeds, or dairy products (e.g., cheese) that provide not only protein but also calcium, and sources of fat such as plant oils (e.g., olive oil, rapeseed oil, flaxseed oil), nuts, seeds, or avocado. Raw vegetables in salads are particularly recommended for individuals who: wish to maintain a healthy gut microbiota, aim to reduce body weight as a high fiber content ensures satiety and regulates intestinal peristalsis, or are malnourished as raw vegetables help replenish vitamin and mineral deficiencies in the body. Patients on a soft food diet should subject vegetables to thermal or mechanical processing, which means boiling, mashing, baking or mixing them.

Adding fish to a salad not only provides exceptional flavor but also makes the meal more nutritious and rich in high-quality protein and omega-3 fatty acids. You can use baked or smoked cod, or substitute it with salmon or tuna. Preparation time: 15 minutes. Ingredients (for 1 serving): smoked or baked cod 100 g, mixed salad greens with lamb's lettuce 50 g, cocktail tomatoes 5 pieces (100 g), pickled or fresh cucumber 1 piece (60 g), olive oil 1 tbsp (10 g), lemon juice 1 tsp (5 g), fresh dill 1 tbsp (4 g), salt and pepper to taste. Preparation: 1. Place washed salad greens on a plate. 2. Halve tomatoes, slice the cucumber, and add to the greens. 3. Flake the cod into bite-sized pieces and arrange on top. 4. In a small bowl, whisk olive oil with lemon juice, chopped dill, salt, and pepper. 5. Drizzle the salad with dressing. Nutritional value (1 serving): energy: 265 kcal, protein: 23 g, fat: 12 g, carbohydrates: 6 g.

Barley is often an underestimated ingredient that can greatly enrich any salad. It is an excellent source of B vitamins, iron, magnesium, and dietary fiber. Preparation time: 25 minutes. Ingredients (for 1 serving): cooked pearl barley 100 g, hard-boiled egg 1 piece (50 g), radishes 4 pieces (60 g), chives 2 tbsp (10 g), cucumber 1 piece (100 g), natural yogurt 2 tbsp (40 g), Dijon mustard 1 tsp (5 g), salt and pepper to taste. Preparation: 1. Cook pearl barley according to package instructions and let cool. 2. Boil egg until hard, peel and cut into quarters. 3. Slice radishes and cucumber, finely chop chives. 4. Combine barley and vegetables in a bowl. 5. Mix yogurt with mustard, salt, and pepper for dressing. 6. Toss salad with dressing and top with egg quarters. Nutritional value (1 serving): energy: 320 kcal, protein: 14 g, fat: 9 g, carbohydrates: 46 g.

Chicken pieces provide a rich source of easily digestible protein, while whole grain pasta supplies sustained energy and dietary fiber. Preparation time: 20 minutes. Ingredients (for 1 serving): whole grain pasta 60 g, chicken breast 100 g, red bell pepper ½ piece (75 g), canned sweetcorn 2 tbsp (40 g), fresh cucumber ½ piece (50 g), olive oil 1 tsp (5 g), natural yogurt 2 tbsp (40 g), garlic 1 clove (5 g), herbs, salt, pepper. Preparation: 1. Cook pasta al dente and let cool. 2. Dice chicken breast, season with herbs, salt, and pepper, then sauté in olive oil. 3. Dice bell pepper and cucumber. 4. Mix yogurt with crushed garlic, salt, and pepper. 5. Combine pasta, chicken, vegetables, corn, and garlic sauce. Nutritional value (1 serving): energy: 430 kcal, protein: 34 g, fat: 10 g, carbohydrates: 51 g.

A key component of these nutritional models is the correct supply of protein. Its primary sources are legumes (soy, chickpeas, lentils, beans) and their processed products. These products are used both as a main ingredient and as a dietary supplement. Legumes contain high amounts of unsaturated fatty acids, dietary fiber, vitamins, and minerals. They have a low glycemic index (30), making them particularly suitable for diabetics. Additionally, the compounds present in legumes reduce total cholesterol levels in the blood. Preparation time: 30 minutesIngredients (for 1 serving): – canned chickpeas – 4 tbsp (80 g), – sweet potato – ½ piece (115 g), – olive oil – 1 tbsp (10 g), – arugula – 2 handfuls (40 g), – avocado – ¼ piece (35 g), – tahini – 1 tbsp (16 g), – lemon juice – 1 tbsp (6 g), – honey – 1 tsp (12 g), – cinnamon – ¼ tsp (0.5 g), – salt – a pinch. Preparation1. Rinse the chickpeas in a sieve under running water and drain them. 2. Peel the sweet potato and cut it into cubes. 3. Mix the chickpeas and sweet potato with olive oil, salt, and cinnamon. 4. Line a baking sheet with parchment paper and preheat the oven to 200°C. 5. Place the chickpeas and sweet potato on the baking sheet. 6. Bake for about 15-20 minutes. 7. Place the arugula on a plate, followed by the sweet potato and chickpeas. 8. Wash, peel, and cut the avocado into cubes. Add it to the plate. 9. Mix the tahini with honey and lemon juice. Drizzle the salad with the prepared dressing. Nutritional value (per serving): – energy: 467 kcal, – protein: 10.4 g, – fat: 25.3 g, – carbohydrates: 54.7 g, – dietary fiber: 12.4 g.

The main ingredient of the salad is beetroot, which pairs delightfully with feta cheese, sweet pear, and walnuts. It is rich in betaine, B vitamins, iron, and potassium. Preparation time: 20 minutes. Ingredients (for 1 serving): cooked or baked beetroot 1 piece (120 g), ripe pear ½ piece (80 g), feta cheese 30 g, walnuts 1 tbsp (15 g), arugula 1 handful (25 g), olive oil 1 tsp (5 g), lemon juice 1 tsp (5 g), black pepper. Preparation: 1. Slice cooked beetroot and pear into thin slices. 2. Lightly toast walnuts in a dry pan. 3. Arrange arugula on a plate and layer beetroot and pear slices. 4. Sprinkle with crumbled feta cheese and toasted walnuts. 5. Drizzle with olive oil and lemon juice, and season with freshly ground pepper. Nutritional value (1 serving): energy: 295 kcal, protein: 8 g, fat: 18 g, carbohydrates: 25 g.