RECIPES – Give way to salads! With the arrival of summer temperatures throughout this week and starting this Sunday, May 8, dishes to be heated in the microwave no longer seem appropriate. Michel Cymès offers you a bit of freshness in its titled recipe book Whole saladsideal for your lunch breaks.
“Give me an easy-to-prepare, tasty and balanced recipe that can be adapted as you like, and that also suits all appetites, big and small… Of course, it’s a complete salad!”, he writes.
A panel of ingenious recipes is offered, which can be achieved with whatever comes to hand. From classic salads to the most exotic, with unique sweet and savory combinations. It’s enough to make your colleagues freeze during their lunch break… Bon appetit!
Recipe Buda bowl of red beans, tortillas and summer vegetables
Photo: Valery Guedes
For 4 people
Preparation: 25 min
Cooking: 7 to 10 min
Ingredients:
Preparation:
Cook the pasta for 7 to 10 minutes in a pot of boiling salted water according to package directions, then drain.
Wash and drain the beans. Cut the melon in half, remove the seeds and make balls with a melon baller. Wash the tomatoes and cucumber, then cut them into slices. Peel the avocado and cut it into cubes. Peel the ginger and garlic, then chop them.
Also chop the cilantro and mint after rinsing.
Mix in a bowl 1 tablespoon of oil, the juice of half a lemon, salt, pepper, half of the herbs, ginger and minced garlic.
Distribute the pasta, beans, tomatoes, avocado, cucumber and melon without mixing them in 4 flamed bowls. Place 1 teaspoon of sesame paste in the center of each bowl. Cover all with sauce and enjoy immediately.
The nutritional advantage:
Thanks to the combination of pasta, red beans and sesame puree, this vegetarian salad provides all the essential amino acids. Feel free to sprinkle it with crushed pistachios, sunflower or pumpkin seeds to increase the intake even more.
Quinoa tabbouleh with chickpeas
Valery Guedes
For 4 people
Preparation: 15 min
Cooking: 15 min
Ingredients:
Preparation:
Cook the quinoa for 15 minutes in a pot of boiling salted water, then drain.
Rinse and drain the chickpeas. Wash the mint and chop finely. Cut the pomegranate in half and slice.
Wash the courgette and cut it into brunoise. Wash the onions and cut them very thin.
In a salad bowl, toss the quinoa, diced courgette and chickpeas with the mint, then add the onions and pomegranate seeds. Drizzle all over with a squeeze of lemon juice and 2 tablespoons oil, then season.
The health ingredient
Anti-aging, anti-inflammatory, even anti-cancer… the list of virtues attributed to the pomegranate is (almost) endless. Rich in antioxidants thanks to a set of polyphenols, including anthocyanins and tannins that fight cellular aging and inflammation, it also contains abundant punicalagin (from its Latin name, Punica granatum), an anti-influenza compound specific to the pomegranate. Finally, it contains anti-cancer ellagic acid, which is also found in other fruits, but in smaller quantities. It is this synergy of compounds that makes it such an interesting fruit for health.
Buddha Chicken Bowls
Valery Guedes
For 2 people
Preparation: 15 min
Cooking: 12 to 15 min
Ingredients:
For the sauce:
Preparation:
Cook the rice for 12 to 15 minutes in a pot of boiling salted water.
Peel and mince the clove of garlic and cover the chicken strips with it, then season them. Return them to the pan for 10 minutes.
Wash and cut the cucumber, radishes, onion and their stems into slices. Peel the avocado and also cut it into slices. Peel the kiwi and cut it into slices. Wash the raspberries. Wash the cherry tomatoes and cut them in half.
Wash the lemons, remove some zest and squeeze the fruit. Prepare the sauce by mixing the ingredients in a bowl and seasoning it.
Place the rice in the bottom of a large bowl, then arrange the chicken strips, vegetables and fruit harmoniously on top. Cover the salad with dressing, sprinkle with chopped chives and sprinkle with lemon zest.
The idea to change:
Do you know yellow kiwis? Very rich in vitamin C (161 mg per 100 g), sweeter than vegetables, they also bring an unexpected touch of color to recipes!
Red rice salad, prawns with pineapple
Valery Guedes
For 4 people
Preparation: 20 min
Cooking: 20 min
Ingredients:
Preparation:
Cook the rice for 20 minutes in a pan of boiling salted water, then drain.
Peel the pineapple, remove the eyes, remove the core, then dice it. Wash the celery, peel the onion and cut it very thin. Peel the avocado and cut it into thin slices. Wash and dry the prawns.
Arrange the cooled rice in a bowl, add the rocket, celery, pineapple and avocado.
Add 2 tablespoons of white balsamic vinegar, 2 tablespoons of oil, then season and mix.
Place the shrimp on top of the vegetables and sprinkle with the onion before serving.
The health ingredient:
Pineapple has long been credited with fat-burning virtues… But let’s not go too fast. It does indeed contain bromelain, an enzyme involved in the degradation of proteins (and not really lipids!). Therefore, a little pineapple during a meal that contains meat or fish helps digestion, and that’s not so bad anymore. Note: Only fresh pineapple contains bromelain, canned pineapple does not!
Trout salad with salmon and crunchy vegetables
Virginia Robichon
For 4 people
Preparation: 10 min
Cooking: 15 min
Ingredients:
For the dress:
Preparation:
Dice the pepper and steam them for 15 minutes.
Prepare the vinaigrette by mixing all the ingredients in a bowl and dressing.
Rinse and drain the chickpeas.
Wash and cut the cabbage. Wash the cucumber and cut it in half and then into thin slices. Rinse and chop the parsley. Cut the tortilla into thin strips.
Place the chickpeas, cabbage, parsley, pepper and cucumber in a salad bowl, then pour over the vinaigrette and toss gently.
Divide the preparation between 4 plates and add the tortilla strips on top.
The idea to change:
Need to whip up a meal in two steps, three moves? Replace the trout with canned sardines, plain or in olive oil (avoid sardines in sunflower oil: the latter is rich in omega 6, present in quantity in food and pro-inflammatory when consumed in excess). Rich in protein and anti-inflammatory omega 3, these are staples you should always have in your cupboard.
Valery Guedes
See also a The HuffPost: How to make cheese naan in under 10 minutes? We found the recipe