Salads have long been considered the epitome of nutrition, despite their reputation for being bland and unappetizing. There are plenty of ways to create a tasty but guilt-free salad, and in this article, we’ll give you tips for making a nutritious and balanced slimming salad, along with five recipes from a dietitian.
How to compose a complete and balanced slimming salad?
Eating a whole salad can be very beneficial. This is a great technique for quickly getting a full meal. There are still a few steps to follow to prepare a truly healthy salad.
150 to 200 g of raw or cooked vegetables;
100 to 150 g of lean vegetable or animal protein;
120 g of whole starches or legumes;
Source of essential fatty acids: vegetable oils, oilseeds, etc. ;
Seasonings, spices, fresh herbs, etc.
Slimming salad with chicken and avocado:
This salad that helps reduce weight, of which chicken and avocado are the main components, is an excellent source of lean proteins and monounsaturated fats. Its high fiber content also makes it a very satiating dish, suitable for any nutritious and balanced diet.
Ingredients for 1 person:
120 g of cooked chicken breast;
1/2 avocado;
1 petit bol de salade;
1 very ripe tomato;
1/2 whole wheat tortilla;
A few coriander leaves;
1 C. tablespoon olive oil;
1/2 tsp. cider vinegar;
The juice of half a lemon;
Salt pepper.
Preparation :
To make this healthy chicken and avocado salad, start by washing the lettuce and tomato thoroughly. Then cut the tomato into small pieces and add it to the salad in a bowl.
Then cut the cilantro into small pieces. In a bowl, coarsely mash the avocado, then stir in the cilantro. Mix them together and season with salt and pepper to taste.
Arrange the cooked chicken cubes on the salad, then the mashed avocado and the two whole wheat tortilla halves.
By combining lemon juice, vinegar and oil, you get a vinaigrette. Sprinkle this dressing over your healthy salad and enjoy it right away.
Thai-style diet salad with prawns:
This shrimp salad is a one-of-a-kind dish! The combination of flavors is really a success. In addition, this dish provides lean proteins, essential fatty acids and vital micronutrients.
Ingredients for 1 person:
120 g of cooked prawns;
100 g bean sprouts;
100 g of cooked rice vermicelli;
3 large lettuce leaves;
10 g of cashew nuts;
5 mint leaves;
1 C. tablespoons sesame oil;
1 C. tablespoons reduced-salt soy sauce;
1/2 tsp. tablespoon rice vinegar;
Salt pepper.
Preparation :
Clean the lettuce and bean sprouts well before making this Thai Shrimp Salad. Cut the lettuce into pieces and place them in the bottom of a deep plate. Then, arrange the bean sprouts on the lettuce.
Then, add the previously cooked rice vermicelli and prawns to the dish. Then take the cashews and crush them before putting them on the salad.
To create the salad dressing, combine rice vinegar and soy sauce. Slowly add the sesame oil. Pour this mixture over the salad, then garnish it with a few fresh mint leaves.
Light vegetarian salad:
It is quite possible to make a gourmet and slimming salad composed only of vegetable proteins. This high-protein recipe is the proof, it is both simple and easy to make.
Ingredients for 1 person:
100g cooked broccoli;
120 g of cooked quinoa;
1 bowl of baby spinach;
80 g plain tofu;
1 C. soy sauce;
0.5?cm of grated ginger;
1 C. rapeseed oil;
50 g of soy yoghurt;
The juice of half a lime;
A small bunch of chives;
Salt pepper.
Preparation :
To start this dish, first clean the spinach leaves.
Next, create the marinade for your tofu. Mix the soy sauce, rapeseed oil and grated ginger. Cut the tofu into cubes about 1 cm thick, immerse it in the marinade and keep it cool for half an hour. After marinating, cook the tofu for 5 minutes. Put aside.
To prepare the vinaigrette, combine the soy yogurt, lime juice and finely chopped chives. Add salt and pepper to desired flavor level.
To assemble the salad, put it in a bowl. Start with spinach and broccoli, cut into small pieces. Place quinoa and diced tofu on top. Finally, add the yogurt and lime sauce.
Express slimming salad:
It takes no more than ten minutes to assemble a healthy, well-balanced salad. This quick salad shows it’s possible! Not only is it convenient, but it also includes a variety of nutrients, such as carbohydrates, proteins, essential fatty acids, and micronutrients.
Ingredients for 1 person:
40 g of raw wheat semolina;
1/4 cucumber;
1/2 green pepper;
A bunch of flat-leaf parsley;
30 g of feta;
1 C. tablespoon olive oil;
The juice of half a lemon;
Salt pepper.
Preparation :
To prepare this express slimming salad, start by putting the semolina in a salad bowl. Coat it with lemon juice and olive oil. Pour 25 ml of cold water into it and let it swell for 5 minutes.
Then rinse the pepper and cucumber thoroughly. After that, cut them into very small cubes. Divide the feta into equal parts and chop the parsley.
Finally, stir the vegetables, feta and parsley into the reconstituted semolina. Season with salt and pepper to taste and serve immediately.
Salad to lose belly fat: the flat stomach recipe
People suffering from intestinal hypersensitivity cannot consume raw vegetables without experiencing a series of unpleasant effects such as distention, abdominal pain and flatulence.
If you want to enjoy all the goodness of a diet salad, but without the hassle of preparing it, this recipe is for you. It consists of easily digestible cooked vegetables.
Ingredients for 1 person:
1/4 d’aubergine ;
1/4 zucchini ;
120 g boiled potato;
1 hard-boiled egg;
5 black olives;
5 basil leaves;
1 tablespoon of olive oil;
Salt pepper.
Preparation :
Start this flat stomach slimming salad by preheating your oven to 210°C (th.7). Carefully wash the aubergine and zucchini, then cut them into cubes. Place the vegetables and olive oil in a baking dish and toss to coat the vegetables with the oil. Sprinkle with salt and pepper and cook the dish for 25-30 minutes. Once cooked, set it aside.
In the meantime, cut the cooked potato into small pieces, divide the egg into quarters, pit the olives and chop the basil.
Once the vegetables are cooked, combine them with the potatoes. Serve in a bowl. Put the olives and egg on top, and sprinkle with chopped basil before eating.
