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Healthy recipes 3 delicious salads

Lettuce is a light food, easily digested in the stomach, containing nutrients and vitamins.

By Elena Sunshine MagazinePublished 3 years ago 4 min read
Photo by the author

Salads are best eaten before lunch, to warm up the appetite, it will be useful to use them at dinner.

Heavy food containing protein, carbohydrates, and fats is well broken down, so the nutrients are better absorbed. As for healthy salads, it is primarily vegetable, where there are fresh vegetables: carrots, cabbage, beets, cucumbers, tomatoes, green cabbage, radishes, dill, parsley, etc.the Main property of a healthy salad is to use without sauces, for example, without mayonnaise, ketchup, mustard. You can use sunflower or olive oil.

Vitamin and healthy salad of vegetables is a simple delicious dish, without which no meal should begin. Vegetables, fruits, nuts, and greens contain valuable biologically active substances. They have a beneficial effect on the health and well-being of a person.

The benefits of vitamins and trace elements in our diet are indisputable and proven by modern science. Vegetables are healthy for their low calorie content, biological value, and their positive effect on the entire digestive system. They contain vitamins C, K, B group, carotene, calcium, iron, phosphorus, magnesium and other trace elements. Raw vegetables are much healthier and are better absorbed by the body.

Flavoring and aromatic substances affect the arousal of the appetite and diversify our table.

What you need to know about healthy salads

It is possible to list useful salads, their properties and recipes for a long time and will take more than one article, but it is important that they are United by the use of vegetables, fruits, berries, herbs and other vegetation containing vitamins, minerals, amino acids. There are a huge number of salads with the use of cooking and frying, but, as a rule, herbs, plants, vegetables or fruits are used in the preparation, which contributes well to the breakdown of fats and carbohydrates. The most useful salads are considered without the use of sauces, food additives, spices, salt, sugar, as well as prepared from fresh products, of course, without boiling, boiling and roasting.

The right vitamin salad

Salads are prepared from raw vegetables and fruits: cucumbers, tomatoes, carrots, celery, white cabbage, apples and microgreens. Beetroot salad has its own characteristics: it is often prepared from boiled root vegetables. All year round, there should be a vitamin salad on the table, the recipe of which can consist of just one vegetable or several "gifts of nature". It can be served as an independent dish or as a side dish to meat, fish, poultry. It should be remembered that prepare salads before serving, and fill them immediately before eating.

Orange salad with tangerines and persimmons

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Persimmons and tangerines are the main ingredients of this healthy salad. Its piquant fruit flavor combined with lettuce leaves, feta cheese and nuts, as well as aroma and brightness, allow orange salad to decorate any table on weekdays and holidays. Prepare a salad with tangerines and persimmons, surprise your family and friends.


For 2 servings

Tangerines 2 PCs.

Persimmon 2 PCs.

Feta cheese 7.05 oz

Walnuts, minced 2 tablespoons

Iceberg lettuce 3.53 oz

Olive oil 3 tablespoons

Mustard with grains -1 tablespoon

Honey - 1 tablespoon

Lemon (juice) 1/2 PC.


Cooking time 25 minutes

How to make a salad with tangerines and persimmons:

Peel the tangerines, remove the bones and septum-films from the lobes. Cut the persimmon into 8 parts, peel and stone it, and cut it into small pieces. Iceberg lettuce cut into squares.

Prepare the sauce: mix honey, olive oil, mustard and lemon juice. Beat everything well. Put a "pillow" of lettuce leaves on a plate, distribute the persimmons and tangerines on top. Add pieces of feta cheese. Salad with cheese, persimmons and tangerines sprinkle with chopped walnuts. Salad with tangerines and persimmons pour the prepared sauce on top. Always delicious!

Jerusalem artichoke and carrot salad

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Jerusalem artichoke has many useful properties. In appearance, jerusalem artichoke resembles ginger, and tastes like sweet potatoes. Vitamin jerusalem artichoke salad is very easy to prepare.


For 3 servings

Jerusalem artichoke 7.05 oz

Carrot 3.53 oz

Apple 1 PC.

Walnuts 5 PCs

Lemon 1 PC

Odorless vegetable oil 2 tablespoons

Sugar 1 teaspoon

Salt 0.5 teaspoon


Cooking time 15 minutes

We prepare all the ingredients. Peel the carrot, jerusalem artichoke and apple from the skin. Chop the nuts. Squeeze the juice out of half a lemon. Grate the jerusalem artichoke, carrot and apple on a large grater.

Mix all the ingredients of the vegetable salad. Fill the Jerusalem artichoke salad with lemon juice and vegetable oil, if desired, add sugar and salt.

Beetroot salad with nuts and seeds

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Delicious, quick and healthy beetroot salad with sunflower seeds, walnuts and sesame seeds. Especially it will appeal to those who monitor their diet. Garlic gives the salad a piquancy and characteristic flavor, and the egg makes the snack rich and nutritious.

Ingredients for 2 servings

Cooking time 15 minutes

Boiled beets 2 PCs

Boiled egg 1 PC

Sunflower seeds 1 tablespoon

Walnuts 1 tablespoon

Sesame 1 teaspoon

Garlic 1 clove

Sour cream 1 tablespoon

Salt to taste


Prepare all the necessary ingredients for making a healthy beet salad. Pre-cooked and cooled beets clean and grate on a coarse grater.

Even better, use a grater for Korean carrots. Add sunflower seeds, sesame seeds and a large walnut crumb to the grated beetroot (leave some seeds and nuts for decoration).

Seeds, nuts and sesame seeds can be fried in a dry pan or left raw before adding to the salad. Then add the boiled egg grated on a fine grater. Leave a little egg yolk to decorate the salad.

Season the salad with sour cream, add crushed or passed through the press garlic, salt to taste. Stir the salad. Transfer the salad to a salad bowl or plate using a molding ring. Garnish the salad with the remaining yolk, nuts, and seeds. Beetroot salad with nuts and garlic is ready to serve. Bon Appetit!

© 2020 Elena Petrova


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Elena Sunshine Magazine

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