See 6 light and relaxing options




Salad for heat: see 6 light and refreshing options

Photo: Shutterstock / Alto Astral

The hottest days of the year are upon us. To make your daily menu simple, there is nothing better than refreshing yourself salads for heat. Excellent to fill the two main meals of the day, they are nutritious and, depending on the preferences, can include all food groups, be it lunch or dinner.

In order not to get sick easily, the tip is to be different in food. “In this way, the salad is more rich and satisfies the taster. The meat, for example, can be used meat, diced or shredded, according to the best use,” said German chef Heiko Grabolle.

Good choices to add to a plate are raw fruit or vegetables, whole cold pasta, chicken, chicken pieces, tuna and white beans. You will love them because, in addition to being useful, they are full of flavor and nutrition. Check out some recipes and choose your favorite!

Salad recipe to beat the heat

Vegetable salad with special dressing

There’s nothing like dressing to make your salad hotter, right? Try it!



Photo: Food Guide / Alto Astral

Ingredients:

  • 3 slices of manioc
  • 1 carrot cut into pieces
  • 2 potatoes cut
  • 1 zucchini, cut in half
  • 1 bunch of broccoli in a bunch
  • salt to taste

Sauce:

  • 1 cup of natural yogurt (170g)
  • 2 tablespoons chopped mint
  • 2 tablespoons of oil
  • Salt and black pepper to taste

Mode of preparation:

For the sauce, mix all the ingredients well and keep it aside. Boil cassava, carrots, potatoes, zucchini and broccoli until al dente. Sprinkle with salt and let cool. Transfer to a serving plate, sprinkle with yogurt sauce and serve immediately.

Chayote salad

Chayote is very interesting and is delicious in salads to reduce heat!



Photo: Food Guide / Alto Astral

Ingredients:

  • 3 chuchus in cubes
  • 1 chopped red onion
  • 2 cups chard (strips)
  • 1/2 cup chopped parsley (green)
  • 100 g of chili pepper
  • Juice of 1 lemon
  • 2 tablespoons of white vinegar
  • salt to taste

Mode of preparation:

Boil the chayote for 5 minutes or until al dente. Drain and let cool. In a bowl, put the cooled chayote, onion, chard, parsley, chili pepper, lemon juice, vinegar, salt and mix. Transfer to a salad bowl and serve immediately.

Kani and cucumber salad

If you love yourself, why not add it to your salad? Try and be surprised!



Photo: Food Guide / Alto Astral

Ingredients:

  • 1/2 bunch of washed iceberg lettuce
  • 1/2 bunch of washed watercress
  • 2 cups of cubed you like
  • 1 whole mango, cubed
  • 1 diced seedless Japanese cucumber

Sauce:

  • 2 cups of natural Greek yogurt (200g)
  • 2 tablespoons of oil
  • Salt and black pepper to taste

Mode of preparation:

Make a bowl with the shredded lettuce with your hands. Prepare the leaves of the juice, on top of them, prepare kani, mango and cucumber. For dressing, mix yogurt, olive oil, salt, pepper and drizzle over the salad. Serve immediately, always leaving a little sauce in a container nearby.

Green salad with curd cheese

Salad for heat and calls for a little cheese, which is not much, right? Prepare this delicious version!



Photo: Food Guide / Alto Astral

Ingredients:

  • 5 curd cheese skewers
  • 1/2 bunch of washed arugula
  • 1/2 bunch of washed watercress
  • 1 cup cherry tomatoes (half)

Sauce:

  • 1 cup (tea) of mayonnaise
  • Juice of 1/2 lemon
  • 2 tablespoons mustard
  • 1 teaspoon thyme
  • Salt and black pepper to taste

Mode of preparation:

Remove the cheese from the wooden sticks and cut into cubes. Heat a non-stick skillet over medium heat and brown the cheese, turning to brown on all sides. Save In a salad bowl, prepare a mixture of arugula and watercress leaves. On the leaves, spread tomatoes and grilled cheese cubes. Mix the dressing until smooth, sprinkle over the salad and serve immediately.

Green salad with radish and yogurt dressing

This salad is very interesting and perfect for hot days. You can’t help but try it!



Photo: Food Guide / Alto Astral

Ingredients:

  • 1/2 bunch of washed lettuce
  • 1/2 bunch washed purple lettuce
  • 1/2 bunch of washed arugula
  • 8 chopped radishes
  • 1 beetroot in a tube
  • 1 onion cut
  • 10 cherry tomatoes in a tube
  • 1 teaspoon of chia seeds
  • salt to taste
  • oil to drip

Sauce:

  • 1 cup fat-free yogurt
  • 1 teaspoon mustard
  • 1 spoon of honey
  • salt to taste

Mode of preparation:

For the sauce, in a glass jar with a lid, put yogurt, mustard, honey and salt. Mix vigorously until uniform and transfer to a soft vessel. In a salad bowl, arrange the lettuce and arugula leaves. Spread the radish, beetroot, onion and cherry tomatoes on top. Sprinkle with chia, season with salt, sprinkle with olive oil and serve with sauce.

Salad with cheese sauce

If you like dressing to top your salad, this recipe will make your mouth water!



Photo: Food Guide / Alto Astral

Ingredients:

  • 1/2 bunch of lettuce, washed and chopped
  • 1/2 bunch of arugula, washed and chopped
  • 1/2 cup cherry tomatoes, halved
  • 1 grated carrot
  • 1/2 cup boiled potato
  • 1/2 cup (tea) of cooked manioc cubes
  • 1/2 cup chopped green beans (boiled)

Sauce:

  • 1/3 cup cold whole milk (cold)
  • 3 tablespoons of apple cider vinegar
  • 1 teaspoon yellow mustard
  • 2 tablespoons of sour cream
  • 2 tablespoons grated Parmesan cheese
  • Salt and black pepper to taste
  • 8 tablespoons of olive oil approx

Mode of preparation:

In a blender, beat milk, vinegar, mustard, curd, parmesan, salt and pepper until smooth. Stir constantly, add olive oil until it thickens. Turn it off and put it in the fridge for 30 minutes. Arrange the lettuce leaves and arugula on a plate and top with tomatoes, potatoes, manioc and peel. Drizzle with sauce and serve immediately.

Now it’s just a matter of preparing the best salads for heat and calm in the hottest days. What are you waiting for to run to the kitchen?

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