3 salad recipes, especially suitable for winter: healthy, tasty and healthy

Vaida Budriene, communication manager of the Iki retail chain, says that different types of vegetables remain popular throughout the year. And in the cold season, pickled vegetables are more interesting.

“The demand for vegetables does not decrease in winter. Traditional vegetables remain the most popular among buyers in the cold season: potatoes, carrots, tomatoes, cucumbers and cabbage. In the cold season – from November to the second half of February – there is a demand not only for fresh vegetables, but also for pickled vegetables. The most popular among them is sauerkraut. In addition, online buyers are also looking for pickled vegetable juices that have special health benefits,” says V. Boudrinier.

Food for eliminating waste

Vilma Dzuodkazien, a food expert at the Iki retail chain, says that with the arrival of winter, eating habits also naturally change – we choose more filling, warm, energy-intensive food. However, fruits and vegetables should also be an important part of the daily menu. We should use their beneficial properties throughout the year.

According to the World Health Organization, you should eat vegetables and fruits at least five times a day – and eat at least 400 grams.

In the cold season, if you want to eat more, you can season the salad with fried or boiled vegetables – pumpkin, beetroot, sweet potato, broccoli or cauliflower, various cereals, seeds, nuts, beans – nutritious peas or chickpeas.

When preparing a winter salad, you should not forget about a variety of proteins: fish, meat, eggs, and for those who follow the rules of a vegetarian or vegan diet, fried cottage cheese or halloumi cheese, tofu cheese made from soy vegetable drink, falafel or various vegetables or grains are also excellent.

According to V. Juodkazienie, another advantage of making salad is that it is easy to use leftovers. For example, you can add boiled buckwheat or other cereals, eggs, meat or fish to the salad from lunch or dinner, leftover bread.

“If you add fried bacon to a salad, always do it at the end to keep it crispy. Nuts or seeds can be briefly roasted in a dry pan without oil to release their aroma and taste.

If you have leftover bread at home, you can easily season the salad with it, and to make the bread cubes crispy, you can fry them in the oven at 180 degrees for 5-10 minutes. In addition, it is better not to eat such a salad right away, because it will be delicious after it stands for a while, when the taste and aroma of all the ingredients are combined,” says the food specialist.

Don’t forget the sauces

Another ingredient that cannot be separated from the salad is the sauce. It can also be made with olive oil. And if you want the salad to have Asian spices, sesame oil.

Fresh herbs: basil, rosemary, thyme, lemon or orange juice, various types of vinegar: various spices from apple to rice are ideal for seasoning vegetables. If you want to be full, the expert recommends dressing the salad with fat-free or homemade mayonnaise or sour cream, and Greek yogurt is ideal for those who count calories.

“You can combine Greek yogurt or sour cream with basil, garlic powder, lemon or honey, mustard, lemon juice, and salt and pepper. Sauces can also be made on the basis of vegetables – for example, from mashed avocado, lemon juice, oil, honey and your favorite spices.

You can also make a classic Caesar salad at home, which requires mayonnaise, mustard, grated cheese, garlic, anchovies, olive oil and spices – this dressing is especially suitable for salads with meat or fish, says the expert and even shares three winter salad recipes .

American salad

You will need:

  • 100 g of hot smoked bacon
  • 1 year sunflower oil
  • 2 eggs
  • a pinch of salt
  • 200 g of lettuce
  • 200 g of celery stalks
  • 1 avocado
  • 1 pear
  • 100 g of feta
  • 50 g of pomegranate
  • 300 g of fried chicken breast

For the sauce:

  • 1st century mustard
  • 4th century lemon juice
  • 1/2 century BC. salt
  • 1/2 century BC. freshly ground black pepper
  • 50 ml of olive oil

How to produce

Heat sunflower oil in a pan and fry thinly sliced ​​bacon. When the bacon pieces are browned, transfer them to a paper towel to absorb the excess fat. When the bacon has cooled, cut it into even smaller pieces – you can even crumble it with your fingers.

Boil the eggs in salted water for about 10 minutes. When cool, peel the eggs and cut them into quarters.

Tear the lettuce leaves, thinly slice the celery, pear and avocado, and dice the feta. Peel the pomegranate and remove the seeds. Cut the chicken into desired size pieces. Mix everything together or layer it on a salad. Put all the ingredients for the sauce in a jar, close it and shake it well. Pour the prepared dressing over the salad, sprinkle with bacon pieces and serve.

Oriental salad – Tabbouleh

You will need:

  • 200 g of bulgur cereal
  • 100 g of fresh parsley
  • 4 fresh mints
  • 50 g of onion
  • 1st century salt
  • 50 g of pomegranate seeds
  • a handful of walnuts

For the sauce:

  • 50 ml of apple cider vinegar
  • 2nd century Honey
  • 1st century mustard
  • 1/2 century BC. cinnamon

How to produce

Cook the bulgur according to package directions and let cool. Wash and finely chop the mint and parsley, dice the onion, finely chop the walnuts and remove the pomegranate seeds.

Mix all the salad ingredients with the cooled bulgur grains. Mix all the ingredients for the sauce separately. Sprinkle the salad with dressing and mix everything well again.

Tuscan salad – “Pancanella”

You will need:

  • 200 g sandwich bread
  • 300 g of cauliflower
  • 1/2 century BC. salt
  • 100 g of radish
  • 50 g of raisins
  • 2 c. sh. capers
  • 5-6 pieces. anchovies
  • 2 c. sh. chopped fresh parsley
  • 100 g of fresh horseradish
  • 4 years olive oil
  • 3 years wine vinegar
  • 1-2 centuries BC. sugar

How to produce

Wash the cauliflower, cut it into small florets and boil it in salted water for about 7 minutes. Pour cold water over the softened vegetables.

Add the diced bread, cooled cauliflower, chopped radishes, anchovies, capers, raisins, onion and parsley to the salad bowl and toss well.

In a small bowl, combine the wine vinegar, olive oil, and sugar. Drizzle the dressing over the salad and serve. Tasty!

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