4 nutritious salads to help satisfy hunger

Salads are usually one of the first dishes people think of when we talk about healthy eating. Rich in vitamins, nutrients and essential fibers for the body, they are traditionally composed of a mix of leaves. However, vegetables, oilseeds and fruits can also help to compose a delicious salad, just use your creativity. So, check out 4 recipes to include on the menu below!

Persimmon salad with arugula and walnuts

Ingredients

• 1 pack of arugula washed and drained
• 2 persimmons, peeled and sliced
• 1 cup of walnut tea
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 100 g shredded white cheese
• salt to taste

Method of preparation

In a container, place the arugula leaves, the persimmon pieces, the cheese and mix well. Reserve. Place the walnuts in a baking dish, season with salt and bake in a preheated oven at medium temperature for 15 minutes. Carefully shake the pan from time to time to toast evenly. Turn off the oven, wait to cool down and add the nuts to the salad. Season with salt and oil and stir to incorporate with the other ingredients. Serve immediately.

Tangerine Salad with Endives

Ingredients

• 5 endives, cut into thin strips
• 1 cup of tea nuts bites
• 1 tablespoon of chia seeds
• 1 peeled tangerine
• 100 g shredded white cheese
• Salt, olive oil and ground black pepper to taste

Method of preparation

In a container, place the endive leaves, the nuts, the tangerine, the cheese and mix well. Add the chia seeds and stir to incorporate with the other ingredients. Season with salt, black pepper and olive oil and serve immediately.

Spinach Salad with Avocado

Ingredients

• 1 avocado peeled and cut into half moons
• 1 cup of washed and drained spinach leaves
• 3 cherry tomatoes cut in half
• 1 cup unsalted peanuts
• 3 garlic cloves, peeled and crushed
• 1/2 lemon juice
• Salt and oil to taste

Method of preparation

In a container, put the garlic and olive oil and let it rest. In another container, place the avocado and water with the lemon juice. Reserve. Then, in a salad bowl, place the tomatoes, the spinach leaves, the reserved garlic and mix well. Add the avocado and peanuts and stir to incorporate with the other ingredients. Season with salt and serve immediately.

sweet potato salad

Ingredients

• 1 sweet potato peeled and chopped
• 1 peeled and chopped onion
• 1 tomato
• 1 cup black olives, pitted and sliced
• 2 tablespoons of olive oil
• 1 teacup of lemon juice
• salt to taste
• Water

Method of preparation

In a pan, place the sweet potato, cover with water, add salt and cook over medium heat until soft. Afterwards, drain the water and let it cool. Add the tomatoes, olives, onion and mix well. Season with salt, olive oil and lemon juice and serve immediately.