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5 recipe ideas for winter salads
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1. Which constituents should be employed for winter salads?
When creating a winter salad, it is most important to follow one's own taste preferences. However, it is crucial to understand how to compose a meal properly to ensure it is balanced. There should be no lack of sources of protein, fat, and carbohydrates among the ingredients, which will guarantee the provision of many necessary components: such as dietary fiber, vitamins, or minerals. Additionally, a balanced dish will enhance the feeling of satiety, preventing hunger from arising shortly after consumption. Protein sources can be meat, fish, cheese, yogurt, or seeds. It is recommended to use low-fat products such as cheese made from skimmed milk and white meat. Vegetables should also not be missing from salads, as they constitute an important source of carbohydrates. It is advisable to use seasonal vegetables, as they exhibit a higher nutritional value. As sources of fat, plant-based oils, nuts, or seeds are recommended.2. Five recipe suggestions for winter salads
Preparation time: 30 minutes Ingredients (per 1 serving): Spinach - a handful (20 g), Pumpkin - a quarter (200 g), Dried tomatoes - three pieces (27 g), Feta cheese - two pieces (40 g), Cucumber - a piece (100 g), Olive oil - two tablespoons (10 g), Pumpkin seeds - two tablespoons (10 g), Pepper - a pinch (0,2 g), Salt - a pinch (0,2 g). Preparation method1. Preheat the oven to 180°C. 2. Peel the pumpkin and cut it into medium-sized pieces. Arrange on a baking sheet, drizzle with oil and bake for 15 minutes. 3. In the meantime, wash the spinach, dry it and arrange it evenly on a plate. 4. Cut the dried tomatoes into strips, slice the cucumber and add to the spinach. 5. Remove the cooked vegetable from the oven and let it cool slightly. 6. Add the pumpkin to the salad mixture and mix with crumbled feta cheese. 7. Sprinkle with pumpkin seeds, season to taste. Nutritional value (1 serving): Energy - 242 kcal, Protein - 6.0 g, Fat - 16.7 g, Carbohydrates - 22.7 g.3. A salad with baked carrots and spice dressing
Preparation time: 40 minutes Ingredients (per serving): – carrots – 200 g, – avocado – ½ pieces (70 g), – rucola – a handful (20 g), – cocktail tomatoes – handfuls (100 g), – cucumber – Art (100 g), – sunflower seeds – spoon (5 g), – olive oil – 3 tablespoons (15 g), – cinnamon – spikes (0.2 g), – avocado spice – 0.2 cents (0.2 g), – salt – pinch (0.2 g). Preparation: 1. Preheat the oven to 180°C. 2. Peel and wash the carrot, then cut it into slices. Season with salt and drizzle with a tablespoon of olive oil. Bake for 25 minutes. 3. In the meantime, wash, dry and place the rucola on a plate. 4. Add halved cocktail tomatoes and sliced cucumber. 5. Remove the avocado pit, cube it and add it to the salad mix. 6. Remove the carrot from the oven, cut it into smaller pieces and add it to the plate. 7. Prepare a dressing with the remaining olive oil, cinnamon and avocado spice. 8. Sprinkle the salad with sunflower seeds and drizzle with the dressing. Nutritional value (per serving): – energy: 480 kcal, – protein: 7.6 g, – fats: 28.4 g, – carbohydrates: 54.0 g.4. A vegetable salad with beetroot and pepper
Preparation time: 40 minutes Ingredients (per 1 serving): – preserved pepper – 4 teaspoons (80 g), – spinach – a handful (50 g), – cooked beetroot – piece (140 g), – cucumber – piece (100 g), – sunflower seeds – teaspoon (5 g), – olive oil – 2 tablespoons (10 g), – sweet pepper – ½ teaspoon (2 g), – gingerbread spice – pinch (0.2 g), – salt – pinch (0.2 g).5. A salad composed of turkey and orange
Time required for preparation: 25 minutes Ingredients (per serving): - turkey filet - portion (100 g), - arugula - handful (20 g), - mozzarella cheese - 1⁄2 piece (60 g), - orange - piece (200 g), - cucumber - piece (100 g), - cocktail tomatoes - handful (100 g), - pumpkin seeds - tablespoon (5 g), - olive oil - tablespoon (5 g), - salt - pinch (0.2 g). Preparation method: 1. Clean, wash, and dry the turkey filet. Then cut into small strips, season with salt. 2. Heat a tablespoon of oil in a pan, fry the turkey. 3. Wash, dry, and add the arugula to a bowl. 4. Cut the cocktail tomatoes in half, slice the cucumber. Add to the arugula. 5. Peel the orange, separate into parts. Chop the fruit and mozzarella cheese into smaller pieces, add to the salad. 6. Finally, add the cooked turkey, sprinkle the entire salad with pumpkin seeds. Nutritional value (per serving): - energy: 495 kcal, - protein: 42.0 g, - fat: 23.9 g, - carbohydrates: 32.1 g.6. Chicken salad with cranberry sauce
Preparation time: 25 minutes Ingredients (per 1 serving): chicken breast – 1 serving (100 g), rocket – 1 handful (20 g), camembert cheese – 1⁄2 piece (60 g), cherry tomatoes – 1 handful (100 g), olive oil – 1 tablespoon (5 g), fresh cranberries – 1 handful (40 g), cinnamon – 1 pinch (0,2 g), lemon juice – 2 tablespoons (12 g), water – 2 tablespoons (30 ml), erythritol – 1 teaspoon (5 g), salt – 1 pinch (0,2 g). Instructions: 1. Wash the chicken breast, pat dry, cut into cubes, and season with salt. 2. Heat the olive oil in a pan and fry the chicken breast. 3. Wash the cranberries, place them in a pot and cook them with erythritol, water, cinnamon, and lemon juice for 7-10 minutes. 4. Wash the rocket and place it in a bowl. 5. Cut the cherry tomatoes in half and the camembert cheese into cubes and add them to the rocket. 6. Finally, add the chicken breast and drizzle with cranberry sauce.
