5 fiber-rich salads to start the week

Learn how to prepare simple and delicious recipes to boost your body’s health

Fibers, both soluble and insoluble, are present in plant foods and belong to the carbohydrate group. They play an important role in the health of the body and, therefore, are one of the main foods in diets, especially those that contain salads.

“The fibers present in foods help maintain the balance of the body. They absorb excess and help eliminate toxins. They prevent constipation and intestine-related diseases, help lose weight and prevent cardiovascular diseases,” he explains the nutritionist Fernanda Sobral.

With this in mind, we have selected 5 fiber-rich salad recipes to include in your daily life. I wait!

Spinach and strawberry salad and feta cheese

ingredients

• 2 cups of tea spinach leaves
• 1 cup sliced ​​strawberries
• 1 cup chopped walnuts
• 1 tablespoon pine nuts
• 1 tablespoon chia seeds
• 1 cup shredded feta cheese
• Salt, olive oil, honey and ground black pepper to taste

Preparation method

Place the spinach leaves, strawberries, walnuts, pine nuts, chia and cheese in a container and mix well. Reserve. In another container, add olive oil, honey, salt and black pepper and mix well. Then pour the dressing over the salad, mix well and serve immediately.

Broccoli salad with mango and avocado

ingredients

• Florets from 1 bunch of cooked broccoli
• 1 red cabbage chopped
• 1 carrot peeled and grated
• 1 bunch of lettuce
• Pulp of 1 avocado sting
• Salt, olive oil and apple cider vinegar to taste

Preparation method

Place all the ingredients in a container and mix well. Season with salt, oil and vinegar and stir to combine. Serve immediately.

Green salad of corn and tomatoes

ingredients

• 1 ear of corn-green
• 1 tomato seeded and cut into pieces
• 1 onion peeled and chopped
• 1 lemon juice
• Salt, olive oil and chopped green chilli to taste
• Waterfall

Preparation method

Place the green cobs in a pan, cover with water, salt and cook over medium heat until soft. Turn off the heat, drain the water and, with the help of a knife, remove the kernels from the cob. Transfer to a container, add the tomato and onion and mix well. Season with salt, lemon juice, olive oil and green perfume and toss to combine. Place in the fridge to cool and serve immediately.

Kale salad with orange and pomegranate seeds

ingredients

• 1 pack of cabbage washed and chopped kale
• 5 tablespoons of pomegranate seeds
• Wedges of 2 oranges
• 5 tablespoons balsamic vinegar
• Salt to taste

Preparation method

Place the cabbage, orange segments and pomegranate seeds in a container and mix well. Add the balsamic vinegar and stir to combine. Season with salt and serve immediately.

Asparagus salad with lettuce, spinach and quinoa

ingredients

• 5 cooked and chopped asparagus
• 1 branch of lettuce
• 1 cup spinach leaves
• 10 cherry tomatoes cut in half
• 4 tablespoons cooked quinoa
• 2 eggs, boiled and chopped
• Salt and vinegar to taste

Preparation method

In a container, arrange the lettuce and spinach leaves in layers. Then arrange the cherry tomatoes and asparagus on the leaves and sprinkle with the quinoa. Add the eggs, season with salt and vinegar and serve immediately.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.