6  healthy salads

 

Make original salads with a variety of ingredients, for inexpensive meals that will delight the whole table. With sweet potatoes, kale, and seasonal vegetables, there is something for everyone. 

1. Healthy salad of baby spinach garnished with pieces of brie, apples, cranberries, walnuts, and poppy seeds

For 1 portion

Preparation time: 5 minutes

Cost: for all budgets

Ingredients  :

- 50 g of spinach leaves -

20 g of brie

- 1/4 red apple

- 5 walnut kernels

- 1 tsp of dried cranberries

- 1 pinch of poppy seeds


Honey Walnut Oil Dressing:

- 1 tsp of sweet mustard with honey

- 1 tsp of cider vinegar

- 1 tsp of walnut oil

- Salt, pepper


Preparation  :

1. Wash the spinach leaves and drain well.

2. Cut the brie into cubes and the apple into strips.

3. Combine the dressing ingredients.

4. Arrange the salad.


2. Poké Bowl with salmon, vinegar rice, avocado strips, carrots, cucumber, radish, red cabbage, fresh herbs and sesame seeds


For 1 portion

Preparation time: 10 minutes

Cost: for all budgets

Ingredients  :

- 120 g of cooked rice

- 1 Tbsp of rice vinegar

- 100 g of fresh salmon

- Toppings: avocado slices, sliced ​​red cabbage, sliced ​​cucumber, radish, grated carrots ...

- 1 Tbsp of herbs fresh (according to your tastes coriander, chives, chervil etc ...)

- 1 pinch of sesame seeds


To season :

- Soy sauce

- Chili sauce

- Salt, pepper


Preparation  :

1. Combine rice and rice vinegar in a large bowl.

2. Cut the salmon into cubes. Prepare the raw vegetables: avocado slices, minced red cabbage, sliced ​​cucumber, radish, grated carrots ... and arrange harmoniously on the poké bowl. (Adapt the quantities to your hunger).

3. Sprinkle with chopped fresh herbs and sesame seeds.

4. Enjoy. You can season with soy sauce, chilli sauce and salt and pepper to suit your taste.


3. Healthy Bowl: Avocado, quinoa, tomato, cucumber, red cabbage, peas, radish


For 1 portion

Preparation time: 10 minutes

Cost: for all budgets

Ingredients  :

- 60 g of cooked quinoa

- 1/2 avocado

- 1/2 lemon

- Toppings: peas, marinated minced red cabbage, sliced ​​cucumber, sliced ​​black radish, finely sliced ​​red onions, peas, cherry tomatoes. .

- 1 CAC of fresh herbs (according to your tastes coriander, chives, chervil etc ...)

- 1 pinch of black and white sesame seeds


To season :

- Light vinaigrette

- Salt, pepper


Preparation  :

1. Cook the quinoa according to the instructions on the package. Let it cool.

2. During this time: prepare the raw vegetables: cut the cucumber, the black radish into slices, mince the red onion, cut the cherry tomatoes, cut the avocado into strips ... and dress the salad harmoniously. (Adapt the quantities to your hunger).

3. Sprinkle with chopped fresh herbs and black and white sesame seeds.

4. Enjoy your healthy bowl. You can season with light sauce and salt and pepper to suit your taste.


4. Nordic style mesclun with smoked salmon, avocado and grapefruit


For 1 portion

Preparation time: 5 minutes

Cost: for all budgets

Ingredients  :

- 60 g mesclun

- 1/2 grapefruit

- 1/2 avocado

- 80 g shrimp

- 1 small slice of smoked salmon

- 1 pinch of poppy seeds


To season :

- Lemon

vinaigrette - Salt, pepper


Preparation  :

1. Wash the mesclun and drain well.

2. Peel and cut the grapefruit into slices. Cut the avocado and salmon into strips.

3. Dress the salad and sprinkle with poppy seeds.

4. Treat yourself. You can season with lemon vinaigrette and salt and pepper.


5. Autumn bowl with grilled chicken, quinoa, butternut squash, and apple


For 1 portion

Preparation time: 10 minutes

Cooking time: 20 minutes

Cost: for all budgets

Ingredients  :

- 1/4 of butternut

- 1 chicken breast

- 1 drizzle of olive oil

- Salt, pepper

- 1/2 tsp of paprika

- 30 g of cooked quinoa

- 1/4 of pear

- 30 g of cabbage kale

- 5 walnuts


To season :

- Olive oil vinaigrette

- Salt, pepper


Preparation  :

1. Preheat the oven to 230 °. Peel and cut the butternut into pieces. On a baking sheet, lined with parchment paper, place the chicken and the pieces of butternut. Drizzle with olive oil and season. Sprinkle with paprika. Cook for 15 to 18 minutes (if you have a kitchen thermometer, the core cooking must be at 77 ° otherwise continue cooking until the chicken is cooked.) For the chicken to take on a golden color and a crispy texture, put the grill fully for the last 3 to 5 minutes of cooking. Insert the tip of a knife into a piece of butternut, if it sinks easily, the cubes are ready, otherwise continue cooking by lowering the oven to 200 °.

2. Cook the quinoa according to the instructions on the package. Let it cool

3. Cut the pear into strips and prepare your bowl and decorate with walnut kernels.

4. Treat yourself. You can season with olive oil dressing and salt and pepper.


6. Salad of grilled salmon, avocado and mango

For 1 portion

Preparation time: 5 minutes

Cooking time: 15 minutes

Cost: for all budgets

Ingredients  :

- 1 salmon

steak - 1 drizzle of olive oil

- Salt, pepper

- 1/2 avocado

- 1/2 lemon

- 1/4 avocado

- 60 g mango

- 60 g arugula


To season :

- 1 tsp of soy sauce

- 1 tsp of lemon juice

- 1 tsp of sesame oil

- Salt, pepper


Preparation  :

1. Preheat the oven in grill mode. On a baking sheet, covered with parchment paper, place the salmon. Drizzle with olive oil and season. Bake the pavement for 10 to 15 minutes. Check every two or three minutes to make sure it is not burning.

2. Meanwhile, prepare the other ingredients: cut the avocado into strips, sprinkle with a little lemon. Cut the mango roughly soon.

3. Combine the ingredients for the accompanying sauce. Dress the salad.

4. Treat yourself. Season with the sauce, salt and pepper.



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