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5 recipes for wholesome salads
Table of Contents
1. Salads as a full meal
A balanced meal consists of a number of elements which can be used to prepare a balanced, saturated meal in a quick and easy way. These are: vegetables (possibly fruit) a base that is rich in vitamins, mineral ingredients and dietary fiber, complex carbohydrates (grain products)2. A Salad with Salmon
Adding fish to the salad not only adds a unique flavor, but also makes it more nutritious and rich in protein and omega-3 fatty acids. You can substitute salmon with another fish - tuna, trout or mackerel. The recipe is quick and simple, making it a great choice for any occasion. Preparation time: 10 minutes3. Spring salad with barley groats and egg
Barley groats are often an underestimated ingredient that can greatly enrich any salad. They are a source of B vitamins, including folic acid, and iron, which is essential for the proper functioning of the blood system. In addition, barley groats are a rich source of mineral ingredients, such as calcium, magnesium, sodium, potassium, and phosphorus, and do not contain dietary cholesterol. Preparing the salad takes about 30 minutes.4. A pasta salad featuring chicken
Chicken breast is a good source of easily digestible protein. Full-grain pasta is an excellent choice for both a quick snack at work and a balanced, satiating meal. To combine all the flavours, you can make a homemade sauce of garlic that is healthier and less calorific than the ones available on the market. Preparation time: 20 minutes (per serving): a full serving of pasta, iron, zinc, potassium, calcium, and phosphorus.5. A salad with roasted chickpeas and sweet potatoes
One of the most important ingredients in these nutritional models is the proper 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.6. A salad with beets, pears, feta, and nuts
The base for the salad is beetroot, which pairs excellently with feta and arugula. They are often neglected in the diet due to their taste or preparation (cooking takes longer). Fortunately, pre-cooked and vacuum-packed vegetables can be purchased in stores. Beetroots are a source of antioxidants (such as betaine, which is responsible for their color and is also a natural additive). They also contain vitamins from group B, potassium, and magnesium. They have a high iron content, so they are especially recommended for people with iron deficiency.
