6 nutritious and light salads to include in your diet

Consuming light and nutritious foods is the best alternative for a healthy and balanced diet. In this sense, salads are excellent allies, because they are easy to prepare. They can be prepared with greens, fruits and vegetables rich in vitamins and minerals.

“Salads are important in the daily menu not only of those who want to lose weight, as they provide light, nutritious and healthy nutrition. Leaves and vegetables are foods rich in fibre, which contribute to the proper functioning of the intestine”, explains nutritionist Solange Ventura.

With this in mind, we have selected 6 colorful and nutritious salad recipes for you to prepare and consume in your daily life. I wait!

Quinoa salad with broccoli

ingredients

• 1 1/2 cups quinoa tea
• 1 cup of tea broccoli florets
• 1 orange sweet potato, peeled and cut into cubes
• 10 cherry tomatoes
• 1 tablespoon olive oil
• Juice of 1 lemon
• Salt and ground white pepper to taste
• Water for cooking

Preparation method

Place the quinoa in a pan and cover it with 2 cups of water. Place over medium heat and cook for 10 minutes. Turn off the heat and set aside. In separate pots, place broccoli, sweet potato and cover with water. Place over medium heat and cook until soft. Turn off the heat, drain the water and wait for the vegetables to cool. Cut half of the cherry tomatoes in half and leave the others whole. Place the quinoa, broccoli, sweet potato and cherry tomatoes in a container. Season the salad with lemon juice, olive oil, salt and black pepper. Serve immediately.

Beetroot salad

ingredients

• 2 beets
• 1/2 onion peeled and sliced
• 2 tablespoons white vinegar
• 1 lemon juice
• 1 tablespoon chopped parsley
• Salt to taste
• Water for cooking

Preparation method

Wash the beets under running water, remove the peel and cut it into cubes. Then place the beets in a pan, cover with water, salt and cook over medium heat until soft. Turn off the heat, drain the water and wait for it to cool. We then transfer the beets into a container, add the onion, vinegar, lemon juice, parsley, salt and mix gently. Serve immediately.

Coleslaw with nuts

ingredients

• 1 red cabbage chopped
• 1 green cabbage, grated
• 100g chopped walnuts
• 200 ml of natural yogurt
• 1/5 cup water
• Salt to taste

Preparation method

Place the yogurt, salt and water in a blender and blend until you obtain a smooth mixture. Place the cabbage in a container, the walnuts, yogurt and mix gently. Serve immediately.

Salad rocket with kiwi and almonds

ingredients

• 1 kiwi peeled and cut into slices
• 100 g of rocket
• 8 g of almonds
• 1 tablespoon sunflower seeds
• 2 tablespoons of olive oil
• 1 lemon juice
• Salt and ground black pepper to taste

Preparation method

Wash the rocket under running water, cut it into small pieces and place it in a container. Add the kiwi, sunflower seeds, olive oil, almonds, lemon juice and mix well. Season with salt and pepper. Serve immediately.

Spinach salad with apple

ingredients

• 1 apple, seeded and cut into slices
• 1 cup spinach leaves
• 1/2 cup dried cranberry tea
• 1/2 tablespoon poppy seeds
• 1/2 cup walnut tea
• 1 tablespoon olive oil
• Juice of 1/2 lemon
• Salt and ground black pepper to taste

Preparation method

Arrange the nuts in a mold and place them in the preheated oven at medium temperature for 7 minutes. Turn off the heat, wait for it to cool and set it aside. Place the apple in a container, spinaches, cranberry and mix well. Season with olive oil, lemon juice, salt and black pepper. Mix well, add the walnuts and poppy seeds and serve immediately.

Avocado salad with shrimp

ingredients

• 200 g of cleaned prawns
• 1 avocado ripe cut into cubes
• 1/2 mango cut into cubes
• 1/4 cup chopped cilantro
• 1 lemon juice
• 2 tablespoons of olive oil
• Salt and ground white pepper to taste
• Waterfall

Preparation method

Fill a pan with water and bring to a boil over medium heat. Then add a spoonful of salt and the prawns. Cook for 3 minutes or until pink and firm. Drain and leave to cool. Then, in a container, mix the shrimp with the avocado, mango and cilantro. Add the lemon juice and olive oil, stirring gently to combine all the ingredients without breaking the avocado. Then season the salad with salt and black pepper. Serve immediately.