We know that it is more than essential to include vegetables and fruits in our diet, for they provide us with essential nutrients.
An excellent, practical and healthy way to achieve this is to prepare salads. The possibility of preparing them is as wide as the great variety of ingredients that exist.
But today, we show you some recipes that include protein (apart from vitamins and minerals), as well as some traditional ones.
Antioxidants are almost always present in salads, and they protect our body from the damage that free radicals produced. Vegetables especially and potentially help to prevent diseases and also cancer.
In the following recipes, we have included good sources of protein, like meat, chicken and squid. Also, some recipes contain algae and cheese.
No matter which diet you follow, you should always have a salad in your meals. They also produce satiety and thus, you will eat less (if losing weight).
A study revealed that the more significant is dish in volume (but not in calories), the better it will be. If you add olive oil to your mixture, it will help your organism to absorb the phytochemicals from certain vegetables.
How to cook different sorts of healthy salads with protein
Salad with feta cheese
Ingredients
- 400 g broccoli
- 250 g bell pepper
- 100 g olives
- 50 g apples
- 250 g feta cheese
- One tbsp. olive oil (For the dressing)
- 1/2 lemon (juice)
- 2 tbsp. soy sauce
- salt, spices (to taste)
Instructions
- Boil the broccoli slightly and divide its inflorescences into small parts.
- Julienne (medium size) both the pepper and apple.
- Cut your cheese into small cubes.
- In the separate bowl mix all sauce ingredients.
- All mentioned above ingredients, apart from cheese, need to be combined and mixed with sauce taken as a dressing. Add cheese as a last resort without gradually stirring the salad.
The tender salad with beef
Ingredients
- 200 g nonfat beef
- Two pcs. chicken egg
- Two pcs. egg whites
- 100 g cucumber
- 50 g mushrooms
- greens (to taste)
- 50 ml kefir 1%
- salt, spices (to taste)
Instructions
- Wash the mushrooms, chop them (medium size) and stew in the small amount of water until they are ready.
- Boil the beef with the bay leaf.
- Boil your eggs, get rid of extra yolks and cut into large cubes.
- Cut both the meat and the cucumber into big pieces, mix all the ingredients, salt, spices and add kefir as a dressing with minced greens. Unbelievably delicious! You can also decorate it with some nuts.
The Cesar salad
Ingredients
- 150 g chicken fillet
- 2 tbsp. olive oil
- 20 g Parmesan cheese
- 150 g lettuce
- 50 g tomatoes
- salt, spices (to taste)
- 50 ml kefir 1% (For the dressing)
- One tsp. mustard
Instructions
- Wash, cut the chicken fillet into small pieces and later fry them using the molten before nonstick pan with adding olive oil until you see the golden crust.
- Slice your tomatoes, grind the cheese (use the large grinder), tear the lettuce with your hands into medium pieces.
- The sauce: mix kefir and mustard and stir thoroughly.
- Put the lettuce, then chicken, tomatoes, cheese, salt, spices in the salad bowl and pour everything above with the sauce.
Salad with squids and yoghurt dressing
Ingredients
- 100 g brown rice
- 200 g squid
- One pc. egg
- 30 g onions
- 100 g yoghurt 1,5%
- parsley (or any other greens) (optional)
- salt, spices (to taste)
Instructions
- Boil the rice until you see it is ready.
- Do the same with squid. Do not forget to take its skin off! Cut into medium cubes.
- Boil the egg. Cut it into cubes.
- Cut the onions the same way as the mentioned above products, pour it with hot water.
- Make the layers with cover each one in yoghurt and adding spices to taste. The order: rice—squid—egg—onion—squid—the yoghurt leftovers.
- Mince the greens and sprinkle it on top of the salad. You can mix everything without adding the layers. Though, do not forget about the aesthetics.
The “ Lazy laziness” salad
Ingredients
- 100 g the algae
- One pc. boiled chicken egg
- One pc. cooked egg white
- 50 g fresh cucumber
- 5 Leaves lettuce
- 1 tbsp. lemon juice
- 1 tbsp. olive oil
- salt and spices (to taste)
Instructions
- Cut all the ingredients the way you like—cubed, julienned. Add the dressing of juice with oil, mix. You can also add the tuna.
Salad with chicken fillet and oranges
Ingredients
- One Package lettuce
- 200 g chicken fillet
- 200 g orange
- 60 g apples
- Two stems celery
- 1 tbsp lemon juice
- 100 ml yoghurt 2%
Instructions
- Boil the chicken.
- Chop everything into the same pieces, the way you like.
- Spray the apple with lemon juice.
- Add the yoghurt dressing and mix thoroughly. You can sprinkle some nuts on top— delicious and beneficial!
The “Vitamin” salad
Ingredients
- 100 g celery
- 100 g apples
- One tsp. lemon juice
- any greens to taste (a tiny bundle)
- 15 g Audigy cheese
- 15 g walnut
Instructions
- Wash the vegetables, grate them.
- Add the lemon juice dressing.
- Mince the greens, add to the salad. Mix thoroughly.
- Cut the cheese into pieces and combine with lightly crushed walnut. Sprinkle this mixture on top of the salad.
Conclusion: The best salads with white egg if you are on a special diet
Red meat (beef) is the best source of protein. It provides our body with the eight essential amino acids that our organism needs to grow and maintain.
It is particularly important to eat meat during muscle and tissue development. Red meat contains more iron than chicken or even fish. But it also contains zinc (an essential mineral). Vitamin B12 is also present, like selenium, niacin, vitamin B6 and phosphorus.
From sheep, feta cheese, high in sodium, is an excellent alternative to regular cheese. Its name comes from the Italian word for slice. Having calcium, it helps to protect our body from different type o cancer. It contains alpha-lactalbumin (a protein) which has antitumor properties.
It is important to say that pasteurised cow’s milk is not necessarily the best source of calcium, and it causes acidosis. Feta cheese instead, is more alkaline.
On the other hand, chicken contains low-fat protein as well as selenium, phosphorus, vitamin B6 and niacin (But the amount of sodium can decrease depending on the cooking method).
Try adding these foods to your dish to improve the nutrient content and making them more delicious.