Salads in our kitchen occupy a special place, and almost everyone has his or her own favorite recipe. After the winter season, almost every woman wants to lose weigh and look fresh. It is easy to achieve this goal if you include spring salads in your ration. Greens are certainly the main guest in spring salads, but nutritionists advise making salads balanced, that is, adding food with a different set of nutrients.
Such salads help to combat the lack of vitamins and trace elements best. Perhaps, you would not eat certain ingredients (for example, lemon) separately, but in a salad they will add a certain flavor and will make the salad more original. Spring is an occasion to invent new easy recipes from products that are always at hand, and refuse heavy filling. This will solve two problems that may have formed over the winter: get rid of extra pounds and meet the summer fully armed, help the body to improve after the long cold period. Which components for salads do nutritionists consider the most useful in the spring time? You are offered to have a look at the most delicious and healthy recipes of light spring salads.
Contents
- Salad number 1: Spring Potato Salad
- Salad number 2: Salad “Rainbow” with red cabbage
- Salad number 3: Salad “First Greenery”
- Salad number 4: Salad with red fish, avocado and grapefruit
- Salad number 5: Daikon Salad
- Salad number 6: Spring salad with chicken
- Salad number 7: Salad with cheese dressing
- Salad number 8: Salad with celery and cucumbers
- Salad number 9: Salad from cabbage with pepper, carrots and onions
- Salad number 10: Achucuk Salad
- Video
Salad number 1: Spring Potato Salad
Potato is a very useful product. Potatoes contain a lot of potassium (568 mg per 100 g wet weight), phosphorus (50 mg), a significant amount of magnesium calcium and iron. Vitamins C, B, B2, B6, VR, D, K, E, folic acid, carotene and organic acids are found in tubers: apple, oxalic, citric, coffee, chlorogenic and others. Thanks to the large potassium content, potatoes help to remove water and salt from the body, which improves metabolism, so potatoes are considered to be an indispensable product in dietary nutrition.
To prepare this simple spring salad you should take the following ingredients:
- 500 g potatoes,
- half-radish,
- 5-7 cores of walnuts,
- 4 tbsp. of unrefined vegetable oil,
- 3 tbsp. of lemon juice,
- 2-3 green onions,
- 1 tsp. of mustard and honey,
- salt,
- black ground pepper.
Follow the instructions: Peel and boil potatoes. Cut potato into circles while it is hot and pour marinade from a mixture of vegetable oil, lemon juice, mustard and honey. Leave it for an hour. Chop the onion, cut the radishes into slices. Fry nuts in a dry frying pan and grind. Combine all ingredients with potatoes, mix and serve.
Advice: If you follow the diet and want to eat less calories, then you can cook this salad without nuts. In addition to radish (or instead of it), you can add fresh cucumber and celery stems to this salad.
Salad number 2: Salad “Rainbow” with red cabbage
Red cabbage is a juicy vegetable, which for the most part consists of water. It takes about 90% of its mass. It has a lot of fiber, 2 times more than in white cabbage. This cabbage is also rich in vitamins. It has a lot of vitamin C, B6 and PP. Also, it has vitamin A, B1, B2, E and K. Among the trace elements, it has the most potassium, which is involved in metabolic processes and is necessary for the normal functioning of the heart. Red cabbage is also rich in magnesium, potassium and iron salts. It contains a large number of phytoncides and enzymes. And the substance of anthocyanin, which is also contained in it, is very much appreciated by doctors, because it strengthens the blood vessels of the circulatory system, making them more elastic, and protects the body from radiation. As you can see, such salad will make you healthier.
Salad ingredients:
- 1 small head of red cabbage,
- 1 large carrot,
- 1 red sweet and 1 green sour apple,
- 1 lemon,
- 100 g of dried apricots,
- 7-8 kernels of walnuts,
- 1 bunch of parsley,
- a pinch of black ground pepper,
- vegetable oil,
- salt.
Follow the instructions: Cut cabbage, grate carrots on a large grater, cut apples into thin slices and immediately pour half the lemon juice. Dry dried apricots and cut into thin strips, chop nuts.
Advice: Combine all the ingredients in a deep salad bowl, season with ground zest and juice of half a lemon, chopped parsley, oil. Salt to taste and mix all ingredients.
Salad number 3: Salad “First Greenery”
Ingredients:
- 100-150 g of feta,
- 2 cucumbers,
- a handful of any salad leaves,
- 1 small can of green olives,
- 1 lemon,
- 2-3 sprigs of basil and green onion,
- 2 tbsp. of vegetable oil,
- black ground pepper.
Follow the instructions when cooking the salad: Cut salad into large pieces. Cut cheese and cucumbers into cubes. Cut the greens finely. Remove the liquid from the olive oil. Scald lemon and divide into 2 parts. Cut one into small pieces, from the second squeeze out the juice. Cut the greens. Stir the lemon juice, vegetable oil and black pepper thoroughly.
Advice: Mix all the ingredients and season with sauce. To ensure that the products do not fall out of the bowl while stirring and do not lose shape, use special spoons or stir the salad with long forks.
Salad number 4: Salad with red fish, avocado and grapefruit
A whole complex of minerals and vitamins found in avocados is indispensable for normal blood circulation and hematopoiesis. This is, first, copper, preventing anemia (anemia), secondly, iron – an important hematopoietic element and, thirdly, vitamin B2 (riboflavin), involved in the formation of red blood cells. And the combination of copper and iron in one product has a beneficial effect on their assimilation by the body. That’s why this exotic salad should be present in your diet from time to time.
Ingredients:
- 1 avocado,
- 150 g of slightly salted salmon fillet ,
- 1 pink grapefruit,
- 1 orange,
- 200 g of salad mix,
- Balsamic vinegar – a few drops,
- Olive oil – 3 tbsp.,
- Slice of lemon,
- Salt,
- Sugar,
- Ground pepper
Follow the instructions: Leave salad leaves for an hour to soak in cold water, dry and rip. Peel off an avocado, remove the stone and cut the flesh into cubes or thin slices. Clean citrus, divide into slices and peel. From the remnants, squeeze the juice into a separate bowl. For filling, you should mix olive oil, vinegar, 1 tbsp. citrus juice, a little sugar, ground pepper and salt.
Advice: Put salad leaves, pieces of avocado, citrus and thin slices of red fish on a plate.
Pour the dressing and serve.
Salad number 5: Daikon Salad
Daikon has larger, than the radish, root crops – from 2 to 4 kg. They have high taste qualities: they are juicier, tender, without acute taste, they are perfectly preserved throughout the winter. They can be used for food in fresh, boiled and salted forms. It contains a lot of calcium salts, removing excess water from the body, slag. Also, there are salts of magnesium, iron, phosphorus, fiber, pectin substances. In small amounts, it contains all the vitamins of group B and vitamin C, in a large number of beta-carotene, which strengthens the immune system.
Ingredients:
- 300 g of daikon,
- 250 g of fresh carrots,
- 1 sour apple,
- 1 orange,
- ½ lemon,
- 3 tablespoons of vegetable oil,
- 1 tsp honey,
- salt – to taste.
Follow the instructions: Rub the daikon on a coarse grater, add salt and let it stay until the juice comes out. Squeeze the juice. Grind apple and carrots on a coarse grater, mix with the daikon. Wash an orange, divide into slices, peel off and cut into slices. The orange juice, which was released during these manipulations, is poured into a salad.
Advice: Dissolve honey in lemon juice, add salt and vegetable oil. Season the salad.
Salad number 6: Spring salad with chicken
Spring salad with chicken is light and nutritious at the same time. Take the following ingredients to cook this tasty salad.
Ingredients:
- 1 chicken fillet,
- 3-4 cherry tomatoes,
- 1-2 fresh cucumbers,
- 3 stalks of green onions,
- 2 tablespoons of vegetable oil,
- lettuce leaves,
- parsley greens,
- salt, black pepper, spices – to taste.
Follow the instructions: Boil the chicken fillet and cool it. Cut into cubes. Grind greens, tear salad hands, cut cucumbers into semicircles, cut cherry tomatoes into 2-4 slices.
Advice: Combine all the ingredients, season with a mixture of vegetable oil with salt, add pepper and spices to taste.
Salad number 7: Salad with cheese dressing
Ingredients:
- 1 bunch of lettuce,
- 2-3 fresh cucumbers,
- 5-6 pcs. Radish,
- 200 g of cherry tomatoes,
- 5-6 pieces of green onion,
- greens, salt – to taste.
To prepare the salad seasoning you should take the following ingredients:
- 125 g of soft cheese (can be molded),
- 4-5 tablespoons of vegetable oil,
- 1-2 cloves of garlic,
- ½ lemon (juice),
- black ground pepper – to taste.
Follow the instructions when cooking: Don’t cut but tear the salad leaves with hands. Cut radish and cucumber into semicircles, cut the cherry tomatoes into 2 or 4 pieces, cut the greens and onions finely. Mix all the ingredients. Prepare the dressing: mash the cheese with a fork, add the vegetable oil, garlic, let through the press, juice of half a lemon and mix well (you can use a blender).
Advice: Season the salad and gently mix. You can avoid using garlic and pepper but the salad will taste better if you add these ingredients.
Salad number 8: Salad with celery and cucumbers
Celery is known not only as a valuable product but also an amazing remedy. All the medicinal components of this vegetable can hardly be listed. It slows down aging, helps digestion, calms the nervous system, beneficially affects the heart. Roots and leaves of the plant contain valuable amino acids: carotene, asparagine, nicotinic acid, tyrosine, essential oils and trace elements. All parts of celery are healthy and nutritious. The plant is rich in vitamins, such as B vitamins, provitamin A, vitamin K, vitamin E and ascorbic acid. To prepare the salad from celery, you will need the following ingredients:
- ½ celery root,
- 3-4 boiled eggs,
- 1 small onion,
- 1 apple,
- 1-2 fresh cucumbers,
- 100-150 g of cheese,
- ½ lemon (juice),
- greens – to taste,
- salt.
To prepare sauce you need:
- 3 tablespoons vegetable oil,
- 3 tablespoons of mayonnaise,
- 3 tablespoons sour cream,
- a pinch of sugar.
Preparation: Grate celery root and apple on a coarse grater. Immediately sprinkle with lemon juice so that apples do not darken. Boiled eggs and cucumbers cut into cubes. Chop the onion. Cut cheese into cubes. Gently mix all the ingredients. Connect the components for seasoning and pour the salad.
Advice: You can use any cheese to your taste but feta or unsalted cheese will taste best in this recipe.
Salad number 9: Salad from cabbage with pepper, carrots and onions
This salad is very tasty, fresh and spicy. Such a salad can be prepared for future use, since it can be stored in the refrigerator for about a week! The dish is prepared very quickly and with minimum efforts. The result will definitely please you.
Ingredients:
- 1 kg of white cabbage;
- 1 onion;
- 2 carrots;
- 1 large Bulgarian pepper.
For seasoning:
- 100 ml of vegetable oil;
- 50 ml of 9% vinegar;
- 1 tbsp. of salt (not full);
- 3 tbsp. of sugar.
Follow the instructions: Take all ingredients for preparation of cabbage salad with pepper, carrots and onions. Shred cabbage. You can use a food processor. Grate the carrots on a grater or in a food processor. Cut Bulgarian peppers into thin strips. Cut onion into thin semirings. Mix all the ingredients for seasoning. It is recommended to try seasoning to your taste, you may want to reduce or add something.
Mix all the ingredients for the salad, pour the dressing and mix thoroughly. Then you can arrange the salad in clean jars, cover with lids and put into the refrigerator. In this form, the salad is ready for use. A delicious and crispy cabbage salad with pepper, carrots and onions is ready!
Advice: Let salad from cabbage with pepper, carrots and onion infuse for about 2 hours.
Salad number 10: Achucuk Salad
Achuchuk is a traditional salad-snack from the Uzbek cuisine. Achuchuk is necessarily served to pilaf, and it can also be served with shish kebabs or fried meat dishes. This salad is prepared without oil and spices, but it turns out very tasty. The ideal taste is achieved with the proper cutting of vegetables.
To prepare Achuchuk you will need the following ingredients:
- onion (large) – 1 piece;
- fresh tomatoes – 2 pieces .;
- chili pepper (or other hot pepper) – 0.5-1 pc .;
- parsley greens, basil (can be replaced with dried) – to taste;
- salt sea or stone – to taste.
Preparation: To make the salad tasty, vegetables should be cut very, very thinly. Peel onion and cut into 2 halves. Cut into small pieces as thinly as possible with a sharp knife. Pour the onions with ice water and leave for 30 minutes. Fresh tomatoes should also be cut into very thin half-shells. Cut pepper into thin rings. The amount of pepper is used to taste (approximately 1/3 of a piece). All the sliced ingredients should be put in a bowl. Add crushed herbs (you can use the dried basil). Carefully mix everything with your hands (without crushing). Salt the snack-salad immediately before serving!
Advice: Put a delicious Achuchuk on a plate and serve it to the table! Traditionally, this salad is laid out on one dish with pilaf.
Video
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