F&B Access

Recipes – 10 Minutes Salads

I think it is everyone’s resolution this year to try to eat healthy! So, today as a first post of recipes I want to share, 3 of my favorite salads. For those that can’t seem to find the time during weekday mornings or nights to prep, chop, and dice, I have good news! They are so easy to prep, and it only takes 10 minutes or less to do them (I will also give you some tips to have everything ready).

Now, back to the recipes. Salads are a healthy option for lunch or dinner. They are satisfying meals on their own or perfect accompaniments to main dishes. Take your pick of these 3 healthy and delicious salad recipes—or make them all!

For all of them you will need these 3 ingredients:

  • Arugula
  • Cherry Tomato
  • Olive oil based dressing or Modena Balsamic Vinegar (Glaze)

No. 1: Twisted Caprese

Ingredients:

  1. Fresh Mozarella
  2. Cherry tomato
  3. Arugula
  4. Modena Balsamic Vinegar (Glaze)
  5. Chia Chips – Sprinkle

Mix all ingredients from 1 to 3, add the modena balsamic vinegar glaze, and finish with a sprinkle of the chips.

The protein of this salad is provided by the mozarella cheese, who has 28 grams of protein / 100 grams of cheese.

 

No. 2: Green Salad with Avocado

Ingredients:

  1. Avocado
  2. Spinach
  3. Arugula
  4. Cherry tomato
  5. Red Onions. Soak them in cold water first for 5min. This is a trick restaurants use. This reduces the strong flavor and affects your breath less…
  6. Feta cheese (Sprinkle)
  7. Olive oil based dressing (Mine is very simple: 3 parts oil to 1 part vinegar or citrus juicee + salt – pepper)
  8. Chia Chips – Sprinkle
  9. Sunflower seeds

Mix ingredients 2 to 5 with a bit of the dressing. I particulary don’t like to mix the avocado so it doesn’t get doughy, so I put it on the side. Add a little bit more of the dressing, and sprinkle with 8 and 9.

No.3: Chicken Cheesy Salad

 Ingredients:

  1. Spinach
  2. Arugula
  3. Grilled breast chicken (You can also try with salmon, tuna steak or red meat like churrasco)
  4. Cherry tomato
  5. Shredded parmesan cheese
  6. Feta cheese
  7. Sunflower seeds
  8. Chia chips
  9. Olive oil based dressing

Check below how I prepare chicken during the weekend to cook it faster. To grill the chicken I pour some olive or coconut oil in a grill pan. I cook them and I keep them until I finish the salad. Chicken breasts have the facility to cook very fast.

Mix 1,2,4,6 and 7 with dressing. Add the chia chips, then the chicken, the shredded parmesan cheese, and enjoy.

Tips: 

Chicken: I always buy boneless chicken breast. I buy packages of 3 or 4 pieces. I season and divide them into small portions and freeze them in ziplocs. In the morning that I’m going to use it I’ll transfer it from the freezer to the fridge, so it’s thawed at lunchtime.

How to preserve your greens: I keep them washed and dried in ziplocks too. BUT before sealing it up, blow a little puff of air into the bag. The carbon dioxide from breath will keep the greens green all week.

With everything pre prepared you will just have to mix everything and eat.

 

Hope you like these recipes! Which one your gonna try? What type of easy recipes you want to see in the future?

Enjoy! Joa

Leave a Reply

Your email address will not be published. Required fields are marked *