A healthy and delicious salad perfect for hot days – NiT

A healthy and delicious salad perfect for hot days

These days call for light and fresh food that is effective vegetables and fruits. This also takes the dough full of food.

A good choice.

The heat is here to stay and with the hot weather we feel like light and fresh foods that do not damage digestion. Quick, tasty and colorful options abound. This is the subject of the recipe by Sandra Nereu, from the website “Panelinha de Sabores”.

It is a good salad for summer and is full of vitamins, minerals and fiber. In fact, it is the favorite item in the list of recipes of many nutritionists, because of the nutritional value, to relax and be ready in less than 10 minutes.

Salads are, as a rule, fresh, tasty and, if you are careful with the food you choose, friendly and healthy lifestyle. The word means a mixture of different foods. And to balance it, it must be a source of vitamins and minerals. It should include raw and cooked vegetables, fresh fruit, sources of protein, sources of healthy fats, nuts, seeds and grains.

It may seem like a lot of ingredients for one salad, but the idea is to have variety. The idea is to follow the maxim: the more color plates, the better.

What do you need?

– 100 grams of whole grain penne pasta
– 500 grams of boiled shrimp
– 2 cans of small natural tuna
– 6 lettuce leaves
– 2 ripe tomatoes
– 1 grated carrot
– 250 grams of raw pineapple or pineapple (or canned in natural juice)

For yogurt sauce
– 100 grams of solid yogurt
– 1 teaspoon of dijon mustard
– juice of 1/2 lemon
– 1 teaspoon dried granulated garlic
– 2 teaspoons of oregano or parsley
– salt qb
– 60ml pineapple juice (or + lime juice)

how to do it

Start by putting the pasta to boil. When it is cooked, put it in a colander and wash it under cold water. While the pasta is cooling, peel the shrimp and discard the tuna. Wash and break the lettuce into small pieces. Do the same with the tomatoes and pineapple, reserving the juice. Add all the ingredients to the bowl, etc.! He is (almost) ready.

For the sauce, start by mixing all the ingredients. Add the pineapple juice (or the amount you would have if you used it fresh). then pour the dressing over the salad.

Click through the gallery to discover some salad recipes to try in the coming months – and stick to the food.

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