These plates are bursting with color, texture, and well-fed for both adults and children to enjoy!
By using vegetables on the menu, the family greatly increases the variety in the diet, especially that of the child. “This helps her maintain her body better, preventing food-related chronic diseases,” explains nutritionist Maria Claudia Maieiro, from the Inspira Rede de Educadores group. By rethinking meals, parents help their children to have balance, good habits, improve the quality of life and feed themselves in the most natural way possible, with the vitamins necessary for the body.
A great idea it is mix all food groups into one big salad, vary colors, textures and, always, eat with the little ones! We have selected 6 delicious and complete recipes for family lunch or dinner. Let’s do it?
1. Greek salad
ingredients
- 1 Japanese cucumber
- 1 Italian tomato
- 5 cherry tomatoes
- 1/2 red onion
- 1 tablespoon of black olives
- 1 tablespoon of capers
- 3 mint leaves
- A pinch of oregano
- 1 tablespoon of olive oil
- 1 tablespoon of lemon juice
- 1 slice of feta cheese
- salt to taste
- Black pepper to taste
Method of preparation
Start by chopping the vegetables: cut the cucumber in half and then into slices (to form a crescent); cut the tomatoes into large cubes; cut the onion in half and then into strips; cut the olives in half (without the stone); cut the cherry tomatoes in half. Finally, chop the mint.
Combine the ingredients in a bowl and crumble the feta over it. Season with salt, pepper, oil and lemon. Serve on a plate and complete with Sicilian lemon zest and oregano.
*Recipe provided by chef Lucas Bassoleil, of Avec Gastronomie (@avecgastronomy)
2. Macaroni salad, chicken and citrus mayonnaise
ingredients
For the salad:
- 500 g of wholemeal penne
For the mayonnaise:
- 2 sieved eggs
- 2 sieved yolks
- 2 spoons of Sicilian lemon juice
- 4 tablespoons of yellow mustard
- 6 tablespoons of orange juice
- 6 tablespoons of olive oil
- 200 ml of vegetable oil
- salt to taste
- Chopped fresh parsley to taste
- zest of 1 orange
For the chicken:
- 600 g of chicken breast cut into strips
- Salt and black pepper to taste
- 1 cup mixed sesame seeds
- olive oil for greasing
For assembly:
- 1 cup cashews (coarsely chopped)
- Leaves of 1 bunch of washed and dried rocket
- 1 orange cut into wedges
Method of preparation
Cook the pasta according to package directions. Drain and cool. Meanwhile, prepare the mayonnaise: put the eggs, yolks, lemon juice, mustard, orange juice and oil in the blender. Start whisking and slowly add the oil until you reach a creamy mayonnaise-like consistency. Season with salt, add the chopped parsley and orange zest.
Mix the mayonnaise with the cooked penne. Book covered and refrigerated. Preheat the oven to 200ºC and grease a large pan with oil. Season the chicken with salt and pepper to taste. Coat it in the sesame mixture, squeezing it well from all sides, and place it on the baking sheet. Bake for about 30 minutes, turning halfway through cooking. When serving, add the chestnuts, rocket leaves and orange wedges. Finish with the breaded chicken strips.
*Recipe provided by the Adria brand
3. Nicoise salad
ingredients
For the salad:
- 12 smooth baby lettuce leaves
- 4 slices of potatoes boiled in their skins
- 3 skinless tomatoes
- 9 cooked Dutch beans
- 3 tablespoons of thinly sliced ​​green, red and yellow peppers
- 3 black olives
- 6 red onion rings
- 8 pieces of anchovies
- 2 tablespoons solid tuna
- 2 g of fleur de sel
For the egg muffin:
- 1 egg
- 2 tablespoons of white wine vinegar
- A little bit of salt
- Ice
For the vinaigrette:
- 2 tablespoons of white wine vinegar
- 6 tablespoons of olive oil
- Salt and white pepper (ground) to taste
Method of preparation
For the egg muffin:
Take a small pot and fill it with water. Season with two tablespoons of vinegar and two pinches of salt. When it boils, add the egg and cook for about 6 minutes. Then remove it from the pan and transfer it to a container with water and ice to cool. Peel and reserve.
For the vinaigrette:
Put two tablespoons of vinegar in a bowl and season with salt and pepper. Gradually add the olive oil and mix with the help of a fouet. Blend until emulsified (you’ll know it’s ready when the mixture is smooth). Reserve.
To assemble the salad:
Arrange the smooth lettuce leaves in a deep dish – forming a kind of bed. Arrange the potato and tomato slices in a row, so that they are one on each side of the plate. Add the olives placed next to each piece of tomato. Then chop the tuna with a fork and drizzle with olive oil. Put it on the plate.
Place the mollet egg next to the tuna and place next to it. Arrange the cooked pod and the peppers in the center of the plate. Finally gently lay the onion rings and finish with the fleur de sel. Drizzle with the vinaigrette dressing and serve!
*Recipe provided by chef Alain Poletto (@alainopolletto)from Bistrot de Paris (@bistrot_de_paris)
4. Grape Chicken Salad
ingredients
- 3 cups chicken (cooked)
- 1 cup green grapes (seeded and halved)
- 1 cup mayonnaise (tea)
- 1/2 teaspoon grated lemon zest
- Green leaves to taste
Method of preparation
In a bowl, mix the chicken and grapes. Add mayonnaise and grated lemon zest. Then line a plate with the green leaves. In the center, add the chicken mixture and serve!
*Recipe provided by the brand mimosa grapesof Agrivale
5. Chicken salad with Moroccan couscous
ingredients
- 500 ml of vegetable broth or water
- 2 tablespoons of white raisins
- 2 tablespoons of black raisins
- 4 tablespoons of olive oil
- 500 g of Moroccan couscous
- 200 g cooked and minced chicken breast
- 2 tablespoons of chopped coriander
- 150 g of toasted almonds without skin
- Mix of green leaves (lettuce, watercress, arugula, among others)
- 1 lemon juice
- A pinch of ground cinnamon
- salt to taste
Method of preparation
In a pan, boil the broth (or water) with the raisins, cinnamon and olive oil. Remove from the heat and add the couscous. Stir and cover for 5 minutes. Remove the couscous immediately with a fork (to prevent it from turning into a single block). Add the chicken, lime juice, coriander and salt. Distribute the mixture on a serving plate, sprinkle the toasted almonds and decorate with green leaves around.
*Recipe provided by chef Maddalena Stasi, from Mercearia do Conde (@merceariadoconde)
6. Warm lentil salad
ingredients
- 1 cup (tea) of lentils
- 3 cups of water (tea)
- 1 bay leaf
- 1 carrot
- 250 g of small onions
- salt to taste
- Black pepper to taste
- 2 tablespoons of margarine
- 200 g of fresh ricotta
- 1 bunch of wild rocket
- Juice of 1 Sicilian lemon
Method of preparation
Bring the lentils, water and bay leaf to the boil in a pan for about 30 minutes. Drain with a strainer and set aside. Cut the carrot into diagonal slices, the onions in half and set aside. In a hot frying pan, put a spoonful of margarine and sauté the carrots until golden brown. Season with salt, pepper and book. In the same pan, add another tablespoon of margarine and saute the onions until golden brown. Season with salt, pepper and book. Combine all ingredients in a bowl and serve!
*Recipe provided by the brand Flavor done
Source: Terra
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.
