Complete, Quick And Varied Salads

Having a healthy meal is ideal for the winter season to boost the immunity and body. Hence, playing with multiple salad options can be our ally. They are also quite easy to make and, except for a few particular components, do not require any cooking.

The first indication would be to use the expert plate as a guide (remember: 50% veggies + 25% proteins + 25% carbohydrates) and arrange the components of our salads so that they consist of many foods:

  • VEGETABLES: Broccoli, cauliflower or cauliflower rice, cucumber, pepper, roasted pumpkin, beetroot, celery, tomato or sun-dried tomato, green leaves and broccoli. Fruits including nectarine, mango, strawberries, apple, pear, kiwi, and loquats can also be included.
  • PROTEINS: Proteins can be found in both animal and vegetable sources, such as boiled eggs, fresh cheeses like mozzarella, glass jars of blue fish like tuna or bonito, smoked fish like cod or salmon, turkey or ham tacos and legumes like lentils, bean sprouts, chickpeas, edamame and tofu, to which you can add both cooked and uncooked options like hummus.
  • CARBOHYDRATES: This category includes whole grains like rice and pasta, pseudocereals like quinoa, and tubers like sweet potatoes or boiled potatoes. Carbohydrates are also found in legumes, which we can include in this section.
  • HEALTHY FATS: Avocado, ground flaxseed, walnuts, almonds, peanuts, peanut butter, olives, oily fish such as anchovies and extra virgin olive oil in the dressing itself.
  • DRESSINGS: In addition to using virgin olive oil, we can be creative and utilise healthier sauces like homemade 

Add a piece of fruit for dessert, especially if you have not included it in the salad itself, and water as the main drink of choice. Put into practice, one option would be this:

Complete Bowl


  • Lentils
  • Tomato
  • Avocado
  • Sweet potatoes
  • Radishes
  • Textured soybeans
  • Extra virgin olive oil
  • Lemons Juice

Let's prepare-

  • Let the lentils soak in advance for at least 12 hours and cook in water or take them cooked from a jar.
  • After peeling and cutting the sweet potato into cubes, cook it in a saucepan or steamer.
  • Clean and chop the radishes and tomato.
  • Cut the avocado into cubes after peeling.
  • Combine all the ingredients, add the textured soy, and then dress with lemon juice and extra virgin olive oil.
  • Now, enjoy it.

Note: You can add more seasonal fruit or vegetables too.

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