Dishes for every day: TOP-5 recipes for lean salads

In fasting, a person, more than ever, needs vitamins and varied food. You can, of course, "sit down" on potatoes with cabbage for a month. But the body will not thank you, and within a week it will "rebel" with general lethargy and loss of strength. Therefore, nutritionists strongly recommend diversifying the lean menu. For example, salads made from seasonal vegetables and herbs. We have selected simple and affordable recipes that will take you a little time. These salads will become a complete diet for those who are fasting. And the rest of the family will like their original and unbroken taste.

Exotic "fur coat" with avocado

A traditional New Year's salad can be turned into the perfect lean meal. It is enough to remove mayonnaise and eggs from it, replacing them with the original dressing from avocado. At the same time, the taste is rich, and the dish is less high in calories. Take note of the recipe: such a "fur coat" can be prepared not only in fasting. After all, avocado is a unique fruit that contains 50% of the daily value of vitamins B, K, E, C. With it, a far from healthy "mayonnaise" salad will turn into a vitamin bomb.

For a lean coat, use an avocado dressing instead of mayonnaise / istockphoto.com

Composition:

• herring fillet - 400 g
• beets - 2 pcs.
• carrots - 3 pcs.
• potatoes - 4 pcs.
• onions - 1 pc
• avocado - 1 pc.
• apple - 1 pc.
• lemon - 1/2 pc.
• mustard - 2 tsp
• vegetable oil - 1 tbsp. l
• salt pepper

Cooking method: Rinse the beets, carrots and potatoes well and cook in one saucepan, without peeling, until tender. Remove the vegetables from the pan one at a time. First, potatoes are cooked, then carrots and then beets. Chill vegetables and grate them on a coarse grater. Grate the apple, sprinkle with lemon juice. Wash the herring, remove the skin, remove the bones and cut into cubes. Combine fish with chopped onions. Prepare a dressing: peel the skin of the avocado, remove the pit. Beat the pulp in a blender, add lemon juice, mustard and vegetable oil. Mix thoroughly. Lay the ingredients in a salad bowl in layers in the following order: potatoes, herring with onions, carrots, apples, beets. Coat each new layer with avocado dressing. Refrigerate the salad for a few hours.

Vitamin salad with wild garlic

Wild garlic or wild garlic will appear on the markets very soon. This delicious seasonal greens contains many vitamins, and also has powerful antibacterial and antiseptic properties. The classic combination of wild garlic with egg and mayonnaise in fasting is not suitable for everyone. Therefore, we found a recipe for an equally tasty and much more healthy salad with wild garlic.

In wild garlic season, treat yourself to a salad of these vitamin greens / istockphoto.com

Composition:

• wild garlic - 1 bunch
• potatoes - 1-2 pcs.
• cucumber - 1 pc. (optional)
• onions - 1/2 pc.
• green peas (frozen) - 100 g
• lemon juice - 1 tbsp. l.
• vegetable oil - 2 tbsp. l.
• salt pepper

Cooking method: Boil the potatoes in their skins until tender. Refrigerate, peel and cut into cubes. Also cut the cucumber into cubes and the onion into half rings. Pour frozen green peas with hot water and leave for 5 minutes, then drain. Rinse the ramson, dry and finely chop the leaves. Combine all ingredients in one bowl. For dressing, combine lemon juice, oil, salt and pepper to taste. Put pepper as you wish: do not forget that wild garlic is a rather spicy green in itself. Season the salad and let it brew for 10-15 minutes.

Nutritious Bean Salad

Beans, which we often forget about at normal times, very often become one of the main components of the diet during fasting. Among plant foods, beans are the champion in the content of easily digestible protein. For example, the red beans that we will use in this salad contain up to 25% protein, which is not inferior in nutritional value to meat protein.

In red bean salad, nuts can be replaced with pumpkin seeds / istockphoto.com

Composition:

• red beans - 150 g
• onion - 1 pc.
• carrots (medium) - 1 pc.
• walnuts - 5-6 pcs.
• garlic - 1-2 cloves
• vegetable oil - 3 tbsp. l.
• parsley
• salt pepper

Cooking method: Soak the beans in cold water overnight. Drain, rinse the beans, fill with fresh water and boil until tender (about 1 hour). Drain the boiled beans and set aside to cool. Peel the onions and carrots. Cut the onion into thin half rings, grate the carrots on a coarse grater or grater for Korean carrots. Saute the onions and carrots until lightly golden. Chop the nuts and chop the kernels. Chop the garlic, chop the parsley. Combine all the ingredients in a deep bowl: beans, roast, nuts, garlic and parsley. Stir the salad, season with salt and pepper to taste. Refrigerate for 15 minutes and serve.

Cold lentil salad

Lentils, like beans, are legumes. It is very rich in microelements and makes you feel full for a long time. It tastes softer than beans, so in salads it can be taken as a basis, and all other ingredients can be added for taste. This lentil salad can be eaten both cold and hot. Therefore, for those who are fasting, it may well serve as an independent dish. And if not everyone in the family is fasting, it will be an excellent side dish for fish or meat.

Lentil salad can be served hot or cold / istockphoto.com

Composition:

• red lentils - 150 g
• carrots - 1 pc
• onions - 1 pc
• garlic - 3 cloves
• canned corn - 3 tbsp. l.
• green onions - 50 g
• mustard - 1 tsp l.
• bay leaf - 1 pc.
• allspice - 2-3 peas
• vegetable oil - 4 tbsp. l
• vinegar (apple, wine, balsamic) - 1 tbsp. l.
• salt pepper

Cooking method: Rinse the lentils, boil with allspice and bay leaf until tender (10-15 minutes). Cut onion and garlic into cubes, carrots into strips and fry in vegetable oil. Refrigerate roast and add to lentils. Add dry corn and chopped green onions. Stir. For dressing, combine vinegar, mustard, oil, salt and pepper to taste. Season the salad.

Hearty salad with mushrooms

Another indispensable product during fasting is mushrooms. Like beans, they contain easily digestible protein (it has been proven that protein from mushrooms is absorbed by the body by 70%), and in addition, they are rich in various vitamins. For example, the mushrooms from which this salad will be prepared contain vitamins A, C, PP and a whole group of B vitamins.

Composition:

• potatoes - 3-4 pcs.
• champignons - 600 g
• pickled cucumbers - 3-4 pcs.
• green onions - 1 bunch
• garlic - 1-2 cloves
• vegetable oil - 5 tbsp. l
• mustard - 1 tbsp l
• lemon juice - 1 tbsp. l
• salt, pepper, sweet paprika

Cooking method: Boil the potatoes in their skins. You can do this the day before and hide it in the refrigerator. This saves time when preparing salad and also makes chilled potatoes easier to cut into neat cubes. Peel the champignons, cut into medium pieces. Fry the mushrooms in garlic oil (you need to preheat the oil in a pan and put a clove of garlic there until it starts to fry) over high heat for 5-7 minutes. Season with salt and pepper. Cut the cucumbers into thin slices. Finely chop the green onion. Combine warm mushrooms and green onions, then add potatoes and cucumbers. For dressing, mix mustard with lemon juice, salt and pepper, season with paprika and add oil. Mix the lean salad with the dressing, let it brew for 10 minutes.

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