3 Salad Recipes to stay on shape during your summer holiday

Lots of us think that having salads for lunch or dinner is boring and we mainly do it when we want to lose weight. We also feel that salads don’t fill us up and we end up having desserts or an extra snack to feel satiated. This is possibly due to the lack of protein in some of the salads. What would you say if the salad was super tasty and at the same time filled you up while being really low in calories? Below you will find some of my favorite salad recipes, which I believe they will change your mind of what you think of a salad.

Veggie Salad

Veggie Salad (This one is super easy and quick!)

You need 2 eggs, courgettes, asparagus, beans, aubergines and carrots, a little bit of sweet potato, avocado, virgin olive oil, sunflower and pumpkin seeds, natural lemon juice and pepper.

You just need to steam the vegetables – Try not to overdo it as they will lose a bigger amount of vitamins and minerals. Use poached eggs. Add them on a plate, add the avocado and sprinkle sunflower and pumpkin seeds on the top as well as sprinkle pepper on the top of the eggs. Add 1 tablespoon of virgin olive oil and as much balsamic vinegar as you like. Veggie salad is ready and super tasty.

In case you are not vegetarian, you can also try adding salmon fillet instead of eggs.

Prawn and Calamari salad.

You need prawns, calamari, ½ yogurt pot, green mixed leaf salads, spinach, rocket (or any other green salad that you like), baby tomato, 2 cloves chopped garlic, virgin olive oil and balsamic vinegar, natural tomato juice, oregano and black pepper.

Prawn and Calamari salad

Put oil and garlic in the frying pan and cook for a couple of minutes in a medium heat. Add the prawns and calamari with the natural tomato juice (which you can make with 3 or 4 tomatoes, olive oil, a tiny bit of salt and a bit of lemon juice), add black pepper and cook for about 4 mins over high heat. Mix all the green salads together after you give them a good wash. Mix the yogurt pot with 1 tablespoon of virgin olive oil, oregano and as much balsamic vinegar as you like. Add the prawns, calamari and baby tomatoes to the green salad. Add the yogurt dressing, mix well and enjoy!

Greek salad and alterations.

You need tomatoes, cucumbers, peppers, onion, feta cheese, green mixed leaves, iceberg, wild rocket, any type of rusk bread or 2 – 3 pieces of Ryvita dark rye crispbread, virgin olive oil and oregano.

Mix all the green salads with the vegetables. Add the crispbread / rusk bread, juice one tomato on the top of the crispbreads and cut the rest and mix them up in the salad. Add 50 g of feta cheese on the top of the salad. Add the oregano on the feta cheese and top up with olive oil. Mix well and enjoy!

greek salad

If you want you can use halloumi or cottage cheese instead of feta.

All these salad recipes are high in protein and fibres. They will make you feel full for longer and at the same time will improve your digestion. They also contain omega 3 fatty acids which seem to reduce coronary heart disease risk, improve good cholesterol levels, blood pressure and concentration as well as help with joint pain and stiffness (1). I am sure that after trying these three salad recipes, you will be super excited to share them with you families and friends at home or while you are on a holiday.

References:

  1. Covington, M. B (2004). Omega-3 Fatty Acids. American Family Physician, 70 (1), 133 – 140.

Disclaimer

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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