What are the most filling healthy salad recipes?

Salad is one of the dishes we want to eat during the summer, especially during the heat. If you eat it as a dish, it should be made up of “half vegetables, a quarter of proteins and a quarter of starches”, reveals Angèle Ferreux-Maeght, chef and naturopath, “or three quarters of vegetables and then we choose between proteins or starches. I find it more digestible”, he adds.

Achieve a salad “that sticks to the body and delays digestion”, we can put fibers in our salad, such as those found in green vegetables, nuts, whole grains, advises Angèle Ferreux-Maeght. You can also cook salads potatoes or lentils. In his fridge, “if we want to have fun with our salads”, we must always have green salad, lentils, aromatic herbs and seeds (hazelnuts, cashews, almonds).

“In my opinion, that’s where you need to invest in salad seasoning and good oils. It’s really a gift you give to your cells, your brain, your neighbor, your partner”, acknowledges the naturopath”.camelina oilfor example, it has a super omega three to omega six ratio. hemp oil contains vitamin E, the vitamin of the skin. Hazelnut oil, again good for the brain, sesame oil for calcium,” he describes.

Semolina salad with ginger

For this recipe by Angèle Ferreux-Maeght, for 4 people you will need: 300g cooked couscous, 2 grated carrots, 100g spinach or other leafy greens, 2 spring onions, 150g pitted Kalamata olives, 1 bunch parsley, 2 sprigs of mint and 1 pinch of seeds of your choice (sunflowers, pumpkin). …).

Finely chop the olives of Kalamata and chop the spring onion, parsley and leaves
mint In a large salad, pour it all out with cooked couscous, grated carrots and spinach. mix well

Pour in all the ingredients a large pan over medium-high heat, mix well and cook until caramelized, the chickpeas should be toasted. Cook for 10 to 15 minutes, remove from heat and let cool slightly.

For the sauce, mix in a blender or bowl 1 cm of grated ginger, 3 tablespoons of olive oil, 2 tablespoons of tamari (or soy sauce), 3 tablespoons of maple syrup, 1 orange or 1 lemon zest and juice and 2 tablespoons juice. almond puree You have to get a smooth and homogeneous texture.

Then pour in the sauce chickpeass over the rest of the ingredients, finish with some seeds of your choice and serve.

Red berry and black rice salad

For this recipe by Angèle Ferreux-Maeght, you will need for 4 people: 450 g of venere rice cooked, a mixture of 500 g berries of your choice (cranberries, blackberries, cranberries, raspberries), the leaves of a bunch of mint and 3 stalks of spring onion, chopped.

For the sauce, mix 3 tablespoons of soy sauce or tamari, 1 clove of grated garlic, 1 lemon (zest and juice), 4 tablespoons of olive oil. Add all the ingredients, you can preserve some fruit for dressing of your salad and serve cold!

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