Salads are great options for meal replacement, but it is common to hear complaints that they do not promote the feeling of satiety as in a full meal. This is because, probably, the preparation is restricted to the little variety of items, which limits the nutritional value.
The combination of pulses, vegetables, green leaves and fruits in the preparation of salads is essential as it ensures the necessary nutrients, minerals, vitamins and proteins to the body.
Following is a selection made by nutritionist Bruna Murta, from Mundo Verde, of five healthy salads that will kill your hunger and two options of sauces to accompany. At the end of the article you also learn some tips for salad storage and storage.
Light salads to make at home
1. Quinoa salad with raisins, apricot and almonds
Ingredients
- 5 tbsp chopped unsalted natural almonds
- 1 cup of quinoa beans
- 1 cup of orange juice
- 2/3 cup of water
- 1/3 cup chopped dried apricots
- 1/4 cup raisin tea
- 2 tbsp chives, finely chopped
- 1 tbsp chopped fresh parsley
- 1 tbsp lemon juice
- 3 tbsp extra virgin olive oil
- 1/2 teaspoon of sea salt
Method of preparation: In a nonstick skillet, toast the chopped almonds over medium heat, stirring constantly until lightly toasted (about 2 minutes). Put on a plate and let cool. Put the quinoa in a sieve and wash in cold water. In a medium saucepan, mix quinoa, orange juice and water. Bring to the boil and boil over high heat. Reduce heat, cover and cook for 15 minutes or until liquid is absorbed by the beans. Transfer the quinoa to a large bowl. Add the apricots, raisins, chives, coriander and almonds. Add lemon juice, extra virgin olive oil and salt.
Yield: 5 servings
Calorific value: 316 Kcal
2. Crispy Lettuce and Avocado Salad
Ingredients
- 1 egg
- 1 tablespoon mustard
- 1 lemon juice
- Sea salt and black pepper to taste
- 1 cup sunflower oil
- 1 and 1/2 tbsp red wine vinegar
- 1 and 1/2 tablespoon balsamic vinegar
- 1 clove minced garlic
- 2 feet of romaine lettuce
- 1 ripe avocado, sliced, passed in lemon juice
- 1/3 cup washed shelled sunflower or pumpkin seeds
Method of preparation: In a blender, beat egg, mustard, lemon juice and salt quickly. With the appliance turned on, add the oil, dropping it until it has a creamy consistency mixture. Take to cool until ready to use. In a bowl, mix 4 tablespoons mayonnaise (the remainder can be stored in a refrigerator, tightly capped, for up to three days) with both types of vinegar and garlic. Reserve. In a plate or salad bowl, arrange the lettuce. Season with salt and pepper. Arrange the avocado slices and sprinkle with sunflower or pumpkin seeds. Serve with the sauce.
Yield: 6 servings.
Calorific value: 317 kcal.
3. Legume Salad
Ingredients
- 1 cup boiled kidney beans
- 1 cup cooked lentil
- 1/2 cup cooked edamame grains
- 1 red bell pepper
- 1 yellow pepper
- 1 red onion
- 4 tablespoons olive oil
- 1 tablespoon vinegar
- Salt and black pepper to taste
Method of preparation: In a bowl mix the olive oil, vinegar, salt and black pepper and set aside. Dice the peppers and red onion, mix with the beans, lentils and edamame and add the oil and vinegar mixture. Mix and serve.
Yield: 4 servings
Calorific value: 250 kcal.
4. Soybean Salad
Ingredients
- 2 cups of cooked soy beans
- 3 chopped seedless tomatoes
- 1 chopped green pepper
- 1 chopped red pepper
- 1 medium onion, minced
- 1 small sliced cucumber
- 3 pieces of chopped palm heart
- 1 small grated carrot
- 1 small cooked beet
- Green smell, sea salt, extra virgin olive oil and lemon juice to taste
Method of preparation: Mix all ingredients and refrigerate. Serve cold accompanied by green leaves.
Yield: 4 servings
Calorific value: 390 kcal
5. Broccoli and Chickpea Salad
Ingredients
- 4 cups of steamed broccoli
- 500g cooked chickpeas
- 5 sliced red onions
- 1/2 cup chopped fresh parsley
- 3 tbsp black sesame seeds
- 1 clove garlic
- 2 teaspoons Dijon mustard
- 1 tsp honey
- 1 tbsp lemon zest
- 1/4 cup of lemon juice
- 6 tablespoons extra virgin olive oil
- Sea salt to taste
- Freshly ground black pepper
Method of preparation: Mince the broccoli and mix with the chickpeas, onions, parsley and sesame seeds. In a bowl, combine garlic, mustard, honey, zest and lemon juice. Add olive oil slowly, stirring well and season with salt and pepper. Sprinkle the salad with the dressing and serve.
Yield: 4 servings
Calorific value: 120 Kcal
Other Sauce Options
There are currently a number of salad dressings available on the market. Because they are industrialized, many contain excessive amounts of sodium and preservatives. Therefore, the best option is to prepare the sauce at home or resort to the good old combination of olive oil, lemon and sea salt (in moderation!). If you want to vary, below are two options of healthy and functional sauces suggested by nutritionist Bruna Murta.
1. Healthy Sauce
Ingredients
- 1/3 cup of chopped walnuts, nuts or almonds
- 1/2 cup fresh fruit such as plums, peaches, blackberries or strawberries
- 1/4 cup of pomegranate or orange juice
- 1 tbsp lemon juice or organic apple cider vinegar
Method of preparation: Beat all ingredients in a processor or blender until the mixture is homogeneous. Take the fridge. Use in leaf salads.
Yield: 8 servings
Calorific value: 40 Kcal
2. Functional Sauce
Ingredients
- 1 clove (large) of mashed garlic
- 1 medium onion, finely chopped
- 3 lemons juice
- 2 tbsp organic extra virgin olive oil
- 1 tablespoon cold pressed flaxseed oil
- 1 tsp sea salt
Method of preparation: Mix all ingredients. Allow to macerate for about 30 minutes in a refrigerator. Use for salad dressing.
Yield: 5 servings
Calorific value: 76 Kcal
How to properly wash, store and store salads
The Ministry of Health's recommendation is that vegetables should be sanitized by soaking in chlorine-based solutions. Vinegar is not enough to kill disease-causing microorganisms, so it is best to use special cleaning products for these foods made with sodium hypochlorite, such as Hidrosteril. They are found in supermarkets and pharmacies and are only a few drops per liter of water. Let the fruits and vegetables soak for about 15 minutes in the solution. Then just rinse with filtered water, if you want, to remove the taste and smell of chlorine.
For replacement, bleach may be used. The ratio recommended by the Ministry of Health is one tablespoon of bleach to 1 liter of water. But it is not allowed to use bleach products that are bleach, cleaners, stain removers.
For the best salad preservation and shelf life the ideal is to use a centrifuge or dryer that removes moisture. Storage should be in a glass container with vented lids.
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