Tag Archive for: winter salads

December salads between parties and detox

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Which salads can we prepare during the holiday season? December salads couldn’t but be suitable for a period of parties and celebrations.

In fact, these salads complement each other because one is perfect for enriching festive meals and the other for a detox meal before or after the Christmas treats.

Turnip and lamb’s lettuce salad is a way to use two ingredients that we rarely bring to the table at our place. White turnip is very low in calories, contains no cholesterol, has only 6 carbohydrates per 100g, but is very rich in vitamins and minerals, so consuming it means providing a good dose of antioxidants to cope with the cold season.

Coleslaw Salad is a great classic of Anglo-Saxon cuisine, but especially of Newark buffets, to use the cabbage in a mouth-watering way. The name is in fact the transformation into English of the Dutch terms ‘kool’, cabbage, and ‘sla’, a nickname for salad. My version is a light interpretation of the original in that I eliminated sugar in the preparation and diluted the mayonnaise with equal amounts of zero-fat Greek yoghurt.

Happy holidays by bringing December salads to the table, but don’t forget to explore other salad ideas, e.g. October salads.

Turnip and lamb’s lettuce salad

9,56g carbohydrates per 100g

insalata-di-rapa-bianca-e-songino

Ingredients for 4 servings

  • 2 white turnips
  • 100g lamb’s lettuce or other leafy greens
  • 90g pear
  • 20g maple syrup or honey
  • lemon juice
  • a few parsley leaves
  • extra virgin olive oil
  • salt and pepper
  • wood sorrel (optional)

Preparation

  1. Peel the turnips with a peeler, slice them very thinly using a mandoline and macerate them for 10-15 minutes with an emulsion of lemon juice, extra virgin olive oil, salt and parsley.
  2. Slice the pear with the peel.
  3. Prepare a vinaigrette by mixing a few tablespoons of oil, lemon juice, salt, pepper and chopped parsley.
  4. Arrange the lamb’s lettuce on the bottom of each plate, lay the turnip and pear on top, drizzle with the vinaigrette and finish with a grinding of pepper and the sorrel leaves.

Coleslaw

7g carbohydrates per 100g

Insalata-coleslaw

Ingredients for 4 servings

  • 250g white cabbage (approx. 1/2 cabbage)
  • 170g carrots (approx. 2)
  • 1 Granny Smith apple
  • 2 celery stalks
  • 3 spring onions (the white part)
  • 40g raisins
  • 40g shelled walnuts
  • chopped fresh herbs
  • salt and pepper

Ingredients for the sauce

  • 150g mayonnaise*
  • 150g fat-free Greek yoghurt
  • 1 teaspoon of Dijon mustard*
  • 20g lemon juice
  • salt and pepper

**Ingredients specific for celiacs

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

Preparation

  1. Cut the cabbage into very thin strips; grate the carrots into julienne strips and slice the apples with the peel, but without the core.
  2. Chop the celery and spring onion finely, then put all the vegetables in a bowl.
  3. In a bowl, prepare the sauce: mix mayonnaise and yoghurt, season with mustard and lemon, then season with salt and pepper.
  4. Pour the dressing over the vegetables and mix well: the salad should be very well bound, i.e. have just the right amount of dressing to hold the vegetables together.
  5. Top the salad with sultanas and coarsely chopped walnuts, then complete with chopped fresh herbs to taste.
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Salads of october with legumes, fruit and vegetables

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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.

Insalatona-di-frutta-e-verdura

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.

Insalata-di-lenticchie-e-salmone

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