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17 winter salads to lose weight without starving

21 mayo, 2021

“Salad” and “winter” are not words that we usually put together. In this season of the year, hot dishes and we have a smaller variety of vegetables –Although for a while now we can find almost everything–, but not for that reason we should give up taking a type of dish key to healthy eating.

The secret to making a good winter salad is the same as any other time of the year: combine seasonal vegetables with a protein intake, which allows us to design a sufficiently satisfying dish.

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In January we continue to find good lettuces (the endive is in full season), the artichoke, broad beans, spinach and peas appear, and we have cabbages, broccoli and cauliflowers available. It is not the season for green beans, tomatoes or peppers, but we also find them in greengrocers and we can always pull canned goods. And we cannot forget fruits: oranges are our best ally, but we also find pears, apples and the first strawberries.

On these dates, the warm or legume salads and, in general, all those a little more forceful. Although our intention is to lose weight, it is difficult to endure in winter with a salad that is too simple as a single dish, so we bet on salads with which you do not get hungry in ten minutes. These are our recommendations.

Three QUICK and EASY salads with LEGUMES

1. Broccoli and fruit salad with grilled chicken

Broccoli Chicken

Wash the broccoli and cut into bouquets. Steam or microwave for a few minutes, until al dente. Let cool. Heat a grill or griddle with a little olive oil and cook the chicken on both sides. Salt and pepper and season with a little thyme and rosemary. Let cool and cut into strips. Wash the blueberries well and drain the tangerine. Arrange the broccoli on a platter, add the chicken and the fruit. Season and season with lemon juice, olive oil, thyme and rosemary to taste.

Link | Broccoli and fruit salad with grilled chicken

2. Greek salad of spinach, goat cheese, orange and pistachios

Spinach Orange
  • Ingredients for 4 people: 1 bag of spinach sprouts, 1 piece of goat cheese, 1 juicy orange, 20 pistachios, salt, extra virgin olive oil, sherry vinegar.

  • Elaboration: We start by washing the spinach well and removing the stems. Once washed and dried, we place them on a source covering their entire surface. With a scoop we will form small balls of goat cheese that we will compact by pressing a little with our fingers. As we form them, we place them on the spinach so that they are distributed. In the holes we distribute the orange segments peeled live. To continue, we place peeled pistachios in the holes of the salad, to achieve an interesting contrast of flavors and textures in each bite. Before serving the salad, we dress it with a pinch of salt, a good drizzle of extra virgin olive oil and a few drops of Sherry vinegar and let the diners mix the ingredients in their dishes.

Link | Greek salad of spinach, goat cheese, orange and pistachios


3. False cauliflower tabbouleh

  • Ingredients for 4 people: Half a large cauliflower, 1 clove of minced garlic, the juice of one lemon, a quarter cup of extra virgin olive oil, salt, ground black pepper, 1 small cucumber, minced fresh parsley, minced fresh mint, minced fresh coriander, two chives .

  • Elaboration: We start by breaking the cauliflower into pieces, and then we chop it in a food processor until the cauliflower has crumbled into granites the size of quinoa or couscous. In a large bowl, whisk together the lemon juice, garlic, olive oil, pepper and salt. Add the cauliflower, the cucumber cut into small pieces, the herbs and the chives in julienne strips and mix everything so that it is integrated. If we feel like it, we can season it with more lemon and olive oil.

Link | False cauliflower tabbouleh

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4. Orange and strawberry salad

Orange Strawberries
  • Ingredients for 2 people: 1 table orange, 8 strawberries, 75 gr of escarole mix, 4 radishes, feta cheese, peeled sunflower seeds, salt, extra virgin olive oil, apple cider vinegar.

  • Elaboration: In a salad bowl we place slices of peeled and cleaned orange, interspersed with halves of strawberries. In the center we put the salad washed and well drained. On top we spread the radishes in slices. Crumble the feta cheese in the quantity that we like and place it on top of the salad. Finally we season with salt, olive oil, apple cider vinegar and some sunflower seeds. We serve right away.

Link | Orange and strawberry salad

5. Bean salad with watercress, cherry and belly

Cress Cherry Ventresca
  • Ingredients for 2 people: 300 g of beans, 150 g of belly in olive oil, 75 g of cherry tomatoes, 80 g of watercress, 1/2 lime, Maldon salt and extra virgin olive oil.

  • Elaboration: Soak the beans in plenty of water for four to eight hours or, even better, overnight before preparing the salad. Drain, rinse and boil, starting from cold water, with a drizzle of olive oil until tender. The time will depend on the quality of the bean and the previous soaking time. As a reference, allow about 60-90 minutes. Once our beans are tender, we drain them and cool them under a stream of cold water. Be careful with the pressure so that their skins do not break or come off. We let the beans cool and, meanwhile, we proceed with the rest of the ingredients. To do this, we drain the belly and reserve the oil in which it is preserved, since we can use it to dress the salad. We wash and cut the cherry tomatoes in half. In a deep and spacious bowl, we mix them with the watercress (we can also use spinach or young shoots) and the belly. We squeeze the half lime and beat its juice with two tablespoons of extra virgin olive oil (or with that of the belly, if we choose to take advantage of it). We add the beans to the rest of the ingredients and we dress them with this mixture. Season with Maldon salt flakes and stir until the dressing is well distributed.

Link | Bean salad with watercress, cherry and belly

6. Salad of escarole and caramelized pears

Endive Pears
  • Ingredients. 1 endive, 2 conference pears, 2 tablespoons of sugar, a few drops of lemon, 1 tablespoon of water, 1 large slice of goat cheese, 1 glass of sweet wine, oil, vinegar, salt, 1 handful of toasted almonds.
  • Elaboration. We peel, core the pears and cut them into squares. In a pan we put the sugar, the water and the lemon drops and let it cook a little without it taking too much color. Add the pears and when they begin to turn golden, add the sweet wine. When they are caramelized, we remove them from the heat. Peel the goat cheese, crumble it, add it to the pan and stir slightly. We place the clean and drained endive on a tray. We season it and distribute the pears with the cheese on top. Finally, we add the toasted almonds and serve.

Complete recipe | Endive salad and caramelized pears

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7. Sweet and sour chickpea salad

Bittersweet Chickpeas
  • Ingredients for four people: 600 g of net weight of canned chickpeas, 2 carrots, 1 spring onion, 60 g of raisins, the juice of 1 orange, a sprig of parsley, 2 tablespoons of balsamic vinegar, 4 tablespoons of extra virgin olive oil, 1 bay leaf, a pinch of dried oregano, salt and pepper.

  • Elaboration: We start by peeling and chopping the chives and sliced ​​carrots. Then we put a frying pan on the fire with a tablespoon of oil and sauté the vegetables with the raisins for five minutes. Season with salt and pepper and add the oregano and bay leaf, deglazing with the orange juice. Add the washed and drained chickpeas and cook everything for 15 minutes. Add the balsamic vinegar, integrate it into the mixture and let everything cool for twenty minutes. We divide the salad into bowls and serve it with a tablespoon of olive oil on top.

Link | Sweet and sour chickpea salad

8. “Picás” orange salad

Picas Nanranjas Salad
  • Ingredients for two people: 2 oranges, 1 hard-boiled egg, 50g of cod crumbs, 50g of pitted black olives, 1/2 spring onion, salt, olive oil and pepper.

  • Elaboration: If we want to prepare the traditional recipe, we start by desalting the cod 24 hours before, submerging the crumbs in cold water and changing the water every six hours. Then we roast the cod for about 15 minutes in the oven at 180ºC and reserve. If we want to skip this step, we can use desalted or English-style crumbs that allows us to prepare it without advance. On the other hand, we put water to boil in a saucepan and cook the egg. We let it cool down, peel it and chop it. On the other hand we cut the onion into julienne strips and the olives into slices. We peel the oranges and cut them into slices, although the most traditional recipe recommends slicing them, which is where the name comes from. Finally we assemble the salad by mixing the oranges, the egg, the olives, the onion and the cod. We water with plenty of oil, a pinch of salt and a little ground pepper.

Link | Orange salad “picás”

9. Pickled partridge salad with pomegranate and honey vinaigrette

  • Ingredients: 1 pickled partridge, 1 large pomegranate, 1 medium oak leaf lettuce, 100 g of bread from the day before, oil to fry the tostones, 1 tablespoon of old-fashioned mustard, 1 tablespoon of light honey, 1 teaspoon of brown sugar, 70 ml of extra virgin olive oil, 40 ml of white vinegar, salt.

  • preparation: We will start by preparing the vinaigrette. To do this we mix the old-fashioned mustard with honey, salt and brown sugar, stir. We add the olive oil and the vinegar, which we will have previously mixed with a fork. We booked in a sauce boat. We cut the stale bread into squares and put a frying pan on the fire with oil to heat. Fry the bread churruscos until golden brown and reserve on a plate with absorbent paper. We bone our partridge into threads and open the grenade, removing all the …