In October you can choose between a super-light salad or a rich one that you can use as a main course, so find out what the Salads of October are.

October is often a time that holds surprises for us in terms of temperatures because we can enjoy days that are still like summer or we can be plunged into the first cold days of winter: so choose the most suitable salad for autumn days.

The Fruit and vegetable salad is prepared with some of the most iconic fruits of winter, namely orange, apple and pear. The same applies to vegetables, where the purple cabbage is king. The addition of milk flakes is consistent with the lightness of this salad, but you might be tempted to replace them with grilled Tomino cheese without thinking too much about the calorie intake.

The legume and salmon salad, on the other hand, will be a great way to fill up on both animal and vegetable proteins with the strong touch of mustard sauce to bind all the flavours together.

Don’t miss out on more ideas for your salads and also discover the raw and cooked salads of April.

Fruit and vegetable salad

13.16g carbohydrates for the whole serving

Ingredients for 1 serving

• 50g milk flakes*
• 40g purple cabbage
• 40g fennel
• 30g Pink Lady apple
• 30g pink grapefruit
• 30g pear
• 30g orange
• 1 lemon
• a few parsley leaves
• extra virgin olive oil
• salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten free” (or, in Italy, present on  Prontuario AIC)

Preparation

1. Peel the orange and grapefruit. Slice the apple and pear leaving the peel, sprinkle with lemon juice, salt and pepper.
2. Slice the fennel with a mandoline so that it is very thin and do the same with the purple cabbage.
3. Prepare a vinaigrette by mixing a few tablespoons of oil, lemon juice, salt, pepper and chopped parsley.
4. Arrange the fruit and vegetables on a plate, dress with the vinaigrette and top with a few teaspoons of cheese flakes.

Lentil and salmon salad

7.5g carbohydrates per 100g

Ingredients for 4 servings

• 300g cooked lentils
• 200g smoked wild salmon
• 100g Pink Lady or Granny Smith apple
• iceberg lettuce
• lemon juice

Ingredients for the sauce

• 60g soy milk*
• 50g extra virgin olive oil
• 30g Dijon mustard*
• 6 anchovy fillets
• 20g lemon juice
• dill
• salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten free” (or, in Italy, present on  Prontuario AIC)

Preparation

1. Pour all the ingredients for the sauce into a tall glass and blend them with an immersion blender to obtain a smooth and creamy sauce.
2. Slice the apple thinly with the peel and spray it lightly with lemon juice so that it does not darken.
3. Take four plates, cover the bottom of each plate with iceberg lettuce cut into pieces, lay a quarter of the cooked lentils, the apple slices, the wild salmon and season with mustard sauce on top of the salad. Complete with some dill leaves.