SALAD BAR

Slowly but surely I am get involved in the world of nutrition and healthy eating, therefore I am showing some info I read in the new Jamie Oliver book called Everyday Super Food. Mr Oliver says this: our plate should consist of following ingredients like this: 1/3 vegetable and fruit, 1/3 starchy carbohydrates (bread, rice, potato, pasta => integral versions are better), 1/6 proteins, 1/6 dairy products. I was a bit surprised because for quite sometime I’ve been living under the impression that proteins should be 1/3 of our plate, not carbohydrates.

I really doubt that most of us really eat vegetable that much, mostly the plates are filled with meat and siders like potatoes (which are not considered as vegetable, they are the carbohydrates, except sweet potatoes), and you eat vegetables in a salad. I am trying to serve vegetables as siders and salads at the same time. You can’t change your old habits easily so for everyone whose daily intake of vegetables is only through salads, here are some new salads to keep you inspired and to shake your weekly menu a bit.

LIGHT CUCUMBER/RADISH SALAD

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Ingredients:

  •  1 cucumber
  • 2-3 radishes (depending on their size)
  • lemon
  • soy sauce
  • ginger
  • coriander leaves
  • sweet red pepper

Preparation:

  • In a bowl mix a piece (thumb size) of ginger, juice of half a lemon and 2 tablespoons of soy sauce
  • Pour 3/4 of the dressing on the bottom of the plate and then shave (lengthwise) cucumber on top of it (shave it until you get to the watery, seedy part in the middle)
  • Then do the same on radishes (just in circles) and add 1/2 of sweet red pepper chopped to pieces
  • Pour (form a height) the rest of the dressing on the salad and garnish with chopped coriander leaves

LAMB’S LETTUCE, POMEGRANATE, SHAVED CARROTS SALAD

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Ingredients:

  • 100 g of lamb’s lettuce
  • 2 carrots
  • 1 pomegranate
  • olive oil
  • lemon
  • salt

Preparation:

  • Wash the lamb’s lettuce and cut the bottom part (small root) if it’s too rooty
  • Cut the pomegranate in half and take one half in your hand (cut side facing down) and take a spoon and start banging roughly on it. Let the seeds fall through your fingers on a plate and repeat it with the other half. Remove the eventual bits of zest that fell in.
  • Put the lamb’s lettuce on top of the seeds and shave the carrots on it. Season with a pinch of salt, juice of half a lemon and 2-3 spoons of olive oil. Mix it up and serve.

GREEN LETTUCE, PAPRIKA AND TOMATO SALAD

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Ingredients:

  • lettuce
  • 2 tomatoes
  • 2 sweet peppers
  • 2 cloves of garlic
  • lemon
  • salt
  • olive oil
  • handful of pumpkin seeds
  • apple cider vinegar

Preparation:

  • Wash and tear up the lettuce to a bite sized pieces. Chop up the tomatoes and sweet peppers and mix it up. Add the handful of pumpkin seeds and squished cloves of garlic and mix thoroughly.
  • Season with a pinch of salt, 2 tablespoons of olive oil, juice of a half a lemon and 1 tablespoons of apple cider vinegar and mix it.

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Except with salads, you can increase your daily intake of veg and fruit (mostly veg) with green smoothies/juices. The base of your smoothie should always be vegetable, especially green vegetable because fruit contains high amounts of sugar. Simple example:

GREEN JUICE

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Ingredients:

  • apple
  • carrot
  • lemon
  • parsley
  • spinach
  • mint
  • water

Preparation:

  • Blend 1 apple, 1 carrot, juice of 1 lemon, handful of parsley, handful of spinach, 10 leaves of mint and water (the same amount of water as veggies).
  • After that drain the mixture through a sieve (bit by bit, mashing it up in circles with a ladle to squeeze every last bit of juice one). Throw away the pulp if you want the juice, if you want the smoothie don’t drain anything.

Hopefully I managed to inspire you enough to change your salads a bit.

T 🙂

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