BeautyHack Editor Natalia Kapitsa shares her favorite lean salad recipes and tells how to make delicious and healthy canned bean-based mayonnaise.
Natalia Kapitsa
BeautyHack Editor
“I have been fasting for the eighth time. And if for the first four years I wandered around the store in bewilderment, not understanding what I can eat, except for nuts and apples, today I masterfully assemble a grocery basket. It is important for me that the diet is balanced, especially in early spring. The menu always contains fresh fruits, vegetables, foods rich in iron, unrefined oils. I share simple and healthy recipes for lean salads."
Warm baked vegetable salad
Pumpkin - 30 g
Beetroot - 30 g
Carrots - 30 g
Potatoes - 1 pc.
Lemon - 1 pc.
Lettuce leaves
Pumpkin seeds
Garlic
Basil For dressing:
Linseed oil
Olive oil
Balsamic vinegar
This lean salad is one of your favorites: delicious, satisfying, simple!
Cut the vegetables into large slices (do not peel the potatoes!). Combine with garlic, dried basil and olive oil. Add the lemon cut into rings and bake in the oven at 180 degrees. Place on a pillow of lettuce leaves and season with a mixture of olive oil, linseed oil and balsamic vinegar. Sprinkle with pumpkin seeds and serve.
Advice! In terms of the content of polyunsaturated fatty acids Omega-3 and Omega-6, necessary for maintaining healthy skin, hair, nails, flaxseed oil has left far behind fish oil - there are twice as many of them. I fill salads with it and take it separately - I start the morning with ½ tsp. "Vitamin cocktail". During the fast, dairy products (without which my life is hard) are strictly prohibited. Because of this, my hormonal balance is disrupted. Consequence: a rash on the face. Flaxseed oil contains lignan, a natural phytoestrogen. For me personally, its presence in the diet helps to bring the face back to normal. But if you regularly suffer from hormonal dysfunction, see your doctor. Perhaps flaxseed oil is "taboo" for you, like other products that affect hormones.
Rocket salad with baked tofu
Tofu - 100 g
Arugula - 50 g
Cherry - 30 g
Avocado - 30 g
Sea salt
Provencal herbs
Soy sauce For dressing:
Olive oil
Garlic
Basil
Cut the tofu into cubes and marinate in a mixture of soy sauce, garlic and Provencal herbs. Bake in the oven until golden brown. Cut the avocado into small wedges, the cherry into quarters. Mix all ingredients. Season with olive oil, whipped in a blender, garlic and basil.
Salad with chickpeas and sun-dried tomatoes
Chickpeas - 70 g
Sun-dried tomatoes - 20 g
Spinach - 50 g
Pitted olives - 30 g
Bell peppers - 30 g For dressing:
Balsamic vinegar
Olive oil
Soak the chickpeas in cold water overnight. Place in a casserole dish, add cumin, sea salt and cook in oven for about 3 hours (you can simply boil or use canned). Cut the bell pepper into longitudinal slices and fry in a dry grill pan. Cool it down. Mix all ingredients. Season with a mixture of olive oil and balsamic vinegar.
Advice! In fasting, the main source of vegetable protein is legumes. In "lamb peas" (aka chickpeas) it contains 20 g per 100 g of product. In dried form, chickpeas retain up to 70% of useful ingredients - do not exclude it from the diet after the end of the fast. Moreover, you can cook so many tasty and healthy dishes from it.
Carrot and celery salad with homemade lean mayonnaise
Carrots - 100 g
Celery - 30 g
Green apple - 30 g
Walnuts - 20 g For mayonnaise (300 ml)
Canned white beans - 6 tablespoons
Mustard - 1 tablespoon
Olive oil - 100 ml
Apple cider vinegar - 1 tsp
Sea salt - 1/2 tsp
Sugar - 1/2 tsp
Cut carrots, celery and apples into thin strips. Fry the nuts in a dry frying pan. Put all the ingredients for the mayonnaise in a blender bowl and beat well on high speed. If the mixture is too thick, add some vegetable stock. Season the salad, garnish with fresh herbs. Done!
Warm salad with zucchini and mushrooms
Zucchini - 70 g
Champignons - 50 g
Couscous - 30 g
Bell pepper - 1 pc.
Almond petals
Parsley
Olive oil
Garlic
Cut zucchini and mushrooms into thin slices. Season with salt and bake in the oven. Boil the couscous until tender, after frying it with the addition of olive oil. Bake the pepper in a grill pan. Mix all ingredients. Season with olive oil, whipped with garlic and parsley. Sprinkle with almond petals.
