In summer, the salads they represent an alternative - much appreciated by athletes and sportsmen - to traditional dishes. If you combine the right ingredients, they become a "single dish" light, nutritious ed energetic. We at CrossMag suggest you some new recipes, tasty and well balanced on the nutritional front. Follow us in reading!
Index
Chickpea, cheese and avocado salad
We start our advice with a recipe with a fresh and varied flavor.
We use chickpeas as a base legume with a high protein content and with spiccate property energy. They also contain good doses of vitamins (A, B, C, E, K) e mineral salts (calcium, magnesium, potassium and zinc). According to some studies these legumes seem to have a positive impact on the levels of cholesterol e glycemia in the blood. They also have a better digestibility. We recommend using dried chickpeas, left to soak for 24 hours (the water must be changed every 12 hours) and then cooked in a pressure cooker with garlic and rosemary. Once they are ready and cooled, they must be placed in a container to which we will add some salad (cucumber slices and strips of lettuce). We complete the dish with avocado and cheese (feta or primo sale) cut into cubes. The salad can be dressed with EVO oil, a pinch of salt and a squeeze of lemon.
Spelled, pesto, cherry tomatoes and provola salad
Another salad particularly tasty ed balanced from a nutritional point of view.
As a basis we choose the farro, which has a greater content of protein compared to other types of wheat. It is also packed with slow release carbohydrates e fibers which help intestinal transit, improving the elimination of waste. Good contents of Vitamins (especially of group B) and of mineral salts, including potassium and magnesium. Once cooked (according to the instructions on the package) the spelled should be put under a jet of cold water and transferred to a salad bowl. We then proceed by mixing the cereal with Genoese pesto. On the market there are now many ready-made products based on pesto, of good quality. To complete, add some cherry tomatoes (rich in lycopene) cut into quarters and diced provola. Mix well and refrigerate for a few hours before serving.
Turkey salad with carrots and peppers
To complete our review of unusual and tasty salads, we offer a turkey based salad.
The meat of this bird is much appreciated by crossfitter (and by sportsmen in general), for his high protein content, the excellent digestibility and delicate flavor which combines easily with other ingredients.
The turkey is cooked on the grill and, once cooled, cut into strips. To it we add the carrots, lettuce and red peppers cut into thin strips. Carrots and peppers are rich in carotenoids with antioxidant action. Mix everything with a mayonnaise-based sauce, balsamic vinegar cream, extra virgin olive oil and a little mustard. Those who do not like mayonnaise can opt for white yogurt. The salad should be left to rest in the fridge for about two hours.
Buon appetito!