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How to prepare vitamin. Vitamin salads

People who closely monitor their health know that in order to get the right dose of vitamins, it is not at all necessary to run to the pharmacy. Carrots, cabbage, cucumbers, beets, onions and other vegetables that can be found in any kitchen can easily replenish the supply of essential nutrients. To raw vegetables it was not boring to eat, you can make salads.

How to make vitamin salad

With the onset of cold weather, our body especially needs micro- and macroelements, it carefully signals to its owner about this: the skin grows dull, hair and nails break, mood worsens, and viral diseases are increasingly attacking. Simple vitamin salads will help to cope with such a bunch of problems. They do not have to be made only from fruits; fresh vegetables are also perfect: carrots, tomatoes, cabbage, garlic, and also seafood, eggs, meat.

Each ingredient in such a snack has its own task, for example:

  • vitamin salads from cabbage will increase the protective functions of the body;
  • carrots, pumpkin, fish or herbs will improve vision, strengthen hair, nails, preserve the integrity of tooth enamel;
  • radish, potatoes, nuts are able to maintain the elasticity of the skin for a long time.

It is worth knowing that the preparation of a vitamin salad cannot do without sauce or dressing. For these purposes, any vegetable, fruit or nut oils are perfect. Their use will have a positive effect on the condition of the heart and blood vessels, oils will improve the work of the digestive tract, and will help other vitamins to be better absorbed. By combining the ingredients with each other, observing the technology and the sequence of recipes from the photo, you can easily, simply and quickly make up for the lack of all useful substances.

Vitamin salad recipe

This snack in winter will help the immune system to consolidate its position, and will also cheer you up. There is no need to even decorate the salad: the bright, juicy colors of vegetables on the plate will already become a wonderful decor. You can reduce the calorie content by seasoning the appetizer with homemade yogurt, not butter. Vitamin salad - recipe with photo and step by step description will help to master the technological subtleties - it will work out wonderfully.

Ingredients:

  • tomato - 1 pc.;
  • Red, Green pepper- 2 pcs.;
  • radish - 4 pcs.;
  • onion - 1 pc.;
  • lemon - ½ pc.;
  • cranberries - 1 handful.

Cooking method:

  1. First, wash the vegetables and then dry them with paper towels.
  2. Cut tomatoes and fresh radish into slices into a large bowl.
  3. Chop the pepper into thin strips, and the onion in transparent half rings.
  4. Chop the dill, chop the parsley, sprigs of green onions.
  5. Sprinkle all the ingredients of the snack lemon juice with butter and add your favorite spices to taste.
  6. Decorate the finished dish with cranberries and onion feathers.

Cabbage with beets

Over the years, cabbage and beetroot salad has already become a traditional Russian dish, and this is because the ingredients are available to housewives at any time, and the calorie content is low. With this simple dish you can improve intestinal motility, improve digestion, strengthen the nervous system. In addition, bright red beets will have a beneficial effect on the complexion, so that even in slushy autumn, a perky blush will flaunt on your cheeks.

Ingredients:

  • white cabbage- ½ fork;
  • beets - 1 pc.;
  • garlic - 3 cloves;
  • mayonnaise - 3 tbsp. l.

Cooking method:

  1. Shred cabbage into strips, season it with salt, set it aside and let the excess juice drain.
  2. For now, chop the beets into small pieces.
  3. Mix vegetables in a deep bowl, pass garlic through a press, add mayonnaise.
  4. Mix the dish thoroughly, let the vegetables brew for half an hour, and then serve it for dinner.

Cabbage and carrots

This dish has perhaps the lowest calorie content of all the recipes described above. His the energy value is only 94 calories. If you don't just stick to the basics healthy eating, but still want to say goodbye to extra centimeters at the waist, be sure to make this cabbage salad with carrots. It will turn out very tasty, healthy, fast.

Ingredients:

  • white cabbage - 300 g;
  • carrots - 3 pcs.;
  • vinegar - 1 tbsp. l .;
  • sugar - 3 tbsp. l.

Cooking method:

  1. Chop and then season with coarse salt and knead the cabbage with your hands.
  2. Remove the peel from the carrots, grind them on a grater. Add this root vegetable to the cabbage.
  3. Pour sugar into the vegetables and carefully mix all the ingredients.
  4. We are waiting for the sugar to dissolve into vegetable juice, and then add vinegar.
  5. Serve to the table should be in half an hour.

Cabbage

Many people know how to make vitamin salads from cabbage, but unfortunately, not everyone knows how to make a dish nutritious. The secret is simple - you need to add to the ingredients boiled eggs, in addition, the yolk is necessary for the full assimilation of potassium, phosphorus and calcium. To prevent the appetizer from turning out fresh, you can rub sour apples of the White filling variety into the dish.

Ingredients:

Cooking method:

  1. Cool the hard-boiled eggs and then cut them into small neat cubes.
  2. First, mix all types of cabbage in a separate bowl. Add the grated carrot and apple to the same place.
  3. Cut the leek into half rings, mix it and eggs with vegetables.
  4. We fill the dish with low-fat sour cream.

With vinegar

The recipe for vitamin cabbage salad with carrots enjoys the greatest recognition among the population. This is justified not only by the benefits of vegetables, but also by the availability of ingredients. The taste of this familiar dish cannot be confused, although every housewife will cook it in a special way. In this you can find a huge plus: there is no need to adhere to a specific recipe with a photo. You can combine the components of the salad as your soul desires.

Ingredients:

  • red cabbage - ½ fork;
  • granulated sugar - 2 tbsp. l .;
  • carrots - 1 pc.;
  • vinegar - 4 tbsp. l.

Cooking method:

  1. So that the cabbage has time to let the juice start, we will first start preparing it: finely chop it, salt it, knead it with our hands.
  2. Grate the carrots on a Korean grater or simply cut medium-sized strips. Mix the vegetable with cabbage, lightly rub it with your hands.
  3. Then pour a little vinegar into a bowl, add granulated sugar.
  4. After a while, about 10 minutes, season the vegetables with oil.
  5. The salad will look great in transparent bowls.

With cucumber

Nowadays, ordinary salad of cucumbers and cabbage cannot please anyone, but if you add a little lemon juice, a clove of garlic, a sour apple to it, and season with yogurt, the result will surpass all expectations. Still don't believe it? Then try to create this vitamin beauty yourself. Do not be surprised if this dish becomes the main guest on your daily or gala table.

Ingredients:

  • cabbage - ¼ part of a head of cabbage;
  • cucumber - 1 pc.;
  • carrots - 1 pc.;
  • lime - 1 pc.;
  • apple - 1 pc.;
  • onion - 1 half;
  • garlic - 1 slice;
  • yogurt - 1 tbsp.;
  • greens.

Cooking method:

  1. We cut the vegetables into the narrowest possible cubes, transfer them to a deep container.
  2. Put the garlic slices on the sprigs of fresh herbs, season with salt, and then finely chop.
  3. Cut the apples into thin strips or cubes, season with lime juice.
  4. Mix the apples with the rest of the vegetables, add finely chopped greens.
  5. Add Vitamin to the salad homemade yogurt.
  6. Serve salad on platters.

Here is another recipe for vitamin vegetable salad.

With apple

This absolutely amazing salad can not only be made for dinner, but also can be corked in jars for the winter. If you want to add a special extraordinary aroma to the dish, then instead of cold vegetable oil, it is better to add a slightly warmed dressing with the addition of various spices, herbs or fresh herbs. It will turn out to be very tasty, nutritious and not boring.

Ingredients:

  • carrots - 1 kg;
  • sweet pepper - ½ kg;
  • white cabbage - 1 kg;
  • apples - 1 kg;
  • greens or dried herbs.

Cooking method:

  1. First, wash the vegetables well, dry them with a napkin.
  2. Then finely chop the cabbage, cut the pepper and apples into neat cubes.
  3. Mix vegetables with fruits, season with spices, fill with sunflower oil.
  4. Light salad served with a side dish of potatoes or meat.

Raw beets and carrots

Even in the highest quality products, vitamins can disappear due to improper cooking. At heat treatment food vegetables lose 25 to 100% of nutrients. Why not prepare for the preservation of all the macronutrients necessary for the body delicious appetizer from raw vegetables? Plus, this spring vitamin beet salad contains just 170 calories.

Ingredients:

  • carrots - 2 pcs.;
  • beets - 1 pc.;
  • cabbage - 200 g;
  • coarse salt - 1 pinch;
  • lemon juice - 2 tbsp. l.

Cooking method:

  1. All vegetables must be rinsed under the tap, dried and finely chopped.
  2. Then add to the bowl a little sea ​​salt, knead the mixture well with your hands and wait for the juice to stand out.
  3. In conclusion, add a few tablespoons of lemon juice and oil to the Vitamin salad.

From boiled beets

If you do not want to eat raw vegetables, then it is better to cook them in a double boiler, bake them in the oven or take advantage of the opportunities microwave oven... With such processing, it is not even necessary to remove the peel: it will easily separate from the pulp after the heat treatment of the root crop. Try making a salad of boiled beets and carrots with cabbage in a new way unusual recipe.

Ingredients:

  • boiled beets - 1 pc .;
  • Chinese cabbage - 1 pc.;
  • carrots - 2 pcs.;
  • prunes - 100 g.

Cooking method:

  1. In a mug of water, dissolve a few tablespoons of lemon juice. Soak dried prunes in this liquid for half an hour.
  2. Remove the skin from the cooked vegetables, cut into neat cubes, season with spices.
  3. We squeeze the steamed prunes out of excess moisture, finely cover them, add to the other ingredients of the dish.
  4. As a sauce for Vitamin salad, take sunflower oil or lime juice.
  5. Let's decorate the dish cabbage leaves and serve it immediately to the guests.

With beets and garlic

All housewives know how to make a vitamin salad from fresh cabbage, but how to diversify this already ready-made recipe dishes? Let's try to pickle vegetables a little, let them brew, and then serve. In addition, this option can be an excellent twist for the winter. Just do not forget that conservation and spicy foods are categorically contraindicated for people with gastrointestinal problems.

Ingredients:

  • white cabbage - 2 kg;
  • beets - 1 pc.;
  • vinegar - ½ tbsp.;
  • garlic - ½ head;
  • granulated sugar - 3 tbsp. l .;
  • peppercorns - 10 pcs.;
  • bay leaf - 1-2 pcs.

Cooking method:

  1. Cut the cabbage into large triangles, and finely grate the beets or chop them into cubes.
  2. Into the deep enamel pot pour 3 liters of water, add salt and sugar, put bay leaf, peppercorns.
  3. We put the container on a hot plate with a high heat and cook for 10 minutes.
  4. Then carefully remove the pepper, bay leaf with a slotted spoon, pouring vinegar into the broth instead.
  5. We remove the marinade from the stove, let it cool down a little, while laying out the vegetables in the jars.
  6. Fill in vegetable mix marinade, close the lids and cool the jars completely.
  7. We remove the containers with salad in the pantry.
  8. Lightly salted cabbage with beets and garlic will be ready in 24 hours.

Jerusalem artichoke Vitamin Bomb

Many scientific articles have been written about the benefits of Jerusalem artichoke. Nutritionists around the world advise people with diabetes or patients with gastrointestinal problems to eat this root vegetable. This root vegetable also has few calories: in a whole glass of grated vegetable, you can hardly count 110 kcal. How to cook Vitamin salad from an earthen pear correctly, the following recipe will tell.

Ingredients:

  • earthen pear - 600 g;
  • carrots - 300 g;
  • eggs - 3 pcs.;
  • Crimean onion - 1 pc.;
  • spicy herbs to taste.

Cooking method:

  1. Wash and peel the Jerusalem artichoke thoroughly, remove the peel from eggs, carrots, and onions.
  2. Coarsely grate the hard vegetables, and cut the eggs and onions into medium cubes.
  3. Add to the vitamin and vegetable mixture aromatic herbs, a few tablespoons of your favorite oil and mix.
  4. You can serve Jerusalem artichoke salad with a side dish of young potatoes.

Delicious vitamin salad - the secret of cooking

Do it quickly, eat it quickly - this principle should be taken as a basis when you prepare a healthy vitamin salad. This is because the vegetables left in the salad will lose half of their valuable supply in just a few hours, and after a day of life there will be no trace of vitamins in the refrigerator. Remember that the copper basins in which the grandmothers made jam are not suitable for making salad - when in contact with metals, folic acid, vitamins C and E are immediately lost. Better buy some plastic or glass bowls.

Video

Detailed description: Vitamin salad recipe from a gourmet chef and housewives from various sources.

Vitamin salads are prepared from available seasonal vegetables and herbs. Such dishes are ideal for nutrition during the period of vitamin deficiency, dietary ration and vegetarian menus. The most popular is the vitamin salad made from cabbage and carrots - it is prepared from the minimum amount of ingredients, and it turns out to be bright, aromatic, tasty and crunchy.

"Vitamin" salad from cabbage and carrots - a simple recipe

The secret to making this salad is mixing the ingredients with your hands. Thanks to this technique, the cabbage will release juice, and the dish will not turn out dry.

Eating two servings of lettuce a day provides the body with essential vitamins and helps prevent many diseases.

Compound:

  • half a cabbage head;
  • 3 medium carrots;
  • 3 g salt;
  • 80 ml of vegetable oil.

Cooking progress.

  1. The head of cabbage is freed from the upper leaves and cut into thin slices (it is more convenient to use a special wide knife for shredding cabbage).
  2. Chop the carrots on a coarse grater.
  3. The vegetables are mixed in a salad bowl, salted and kneaded with your hands for 5 minutes, squeezing slightly (it is better to do this with gloves so that the skin of your hands does not stain).
  4. The salad is poured with vegetable oil, mixed again and served on the table.

Cooking step by step with the addition of apples

You can diversify the taste of the classic "Vitamin" salad by adding a sweet and sour apple.

Required:

  • 2 apples Antonovka or Grushovka;
  • 500 g of white cabbage;
  • 4 small carrots;
  • 3 g salt;
  • 80 g of light mayonnaise.

Cooking process.

  1. Cabbage is cleaned of thick leaves and chopped smaller.
  2. Peeled apples and carrots are rubbed on a coarse grater.
  3. The components are salted, mixed by hand and seasoned with mayonnaise.
  4. Vitamin salad with apple is infused for 30 minutes before serving, so that it becomes juicier and more aromatic.

Red cabbage and carrots

Red cabbage is distinguished not only by its bright color, but also by its great benefits for the human body. For example, a coloring pigment, which is not found in white cabbage, strengthens the walls of blood vessels and improves the activity of the heart.

To prepare the salad you will need:

  • 500 g red cabbage;
  • 1 large carrot;
  • 50 g walnuts;
  • 2 g salt;
  • 20 g parsley;
  • 100 ml of olive oil.

Step by step recipe.

  1. Cut the cabbage as small as possible, then salt and crumple with your hands for 5 minutes.
  2. Peel carrots, rub coarsely.
  3. A handful of nuts are crushed as follows: covered with a sheet of parchment and rolled out with a rolling pin.
  4. Chop greens finely.
  5. All components are combined in a bowl and seasoned with oil.

With radishes, carrots and cabbage

This spicy salad gives vigor to the body and does not affect the figure at all.

You will need:

  • 350 g of cabbage;
  • 1 carrot;
  • 2 radishes;
  • 10 g sugar;
  • 3 g salt;
  • 50 ml of olive oil.

Cooking method.

  1. Cabbage is chopped, salted and kneaded by hands.
  2. Grated carrots and sugar are added.
  3. The radish is cut into thin ribbons, combined with cabbage and carrots.
  4. Pour oil over the salad and stir.

With corn

The salad is juicy, crispy and slightly sweet. All products are perfectly combined in it.

Required components:

  • 300 g of red and white cabbage;
  • 400 g canned corn;
  • 2 carrots;
  • 100 g plain yogurt;
  • 20 g mustard;
  • 20 ml apple cider vinegar;
  • 15 g granulated sugar;
  • 3 g salt;
  • 2 g ground black pepper;
  • 20 g parsley leaves.

Cooking steps.

  1. Cabbage of both varieties is cut into thin strips and crumpled by hand until juice is extracted.
  2. Grate the carrots on a medium grater.
  3. Parsley is finely chopped with a knife.
  4. Combine the ingredients, add corn without liquid.
  5. For dressing, combine mustard, vinegar, sugar, pepper, salt and yogurt.
  6. The dish is seasoned and insisted in the refrigerator for at least 1.5 hours before serving.

With cauliflower and carrots

Beautiful summer salad attracts with its freshness and light taste.

Grocery list:

  • 1 cauliflower;
  • 2 carrots;
  • half a lemon;
  • 60 ml of vegetable oil;
  • 15 g parsley;
  • 2 g of salt and black ground pepper.

Cooking steps.

  1. Cauliflower inflorescences are boiled in salted water for 3 minutes and then cooled.
  2. Rub the carrots smaller.
  3. Parsley is finely chopped, combined with carrots, seasoned with oil and juice of half a lemon.
  4. Boiled cabbage inflorescences and pepper are added.
  5. Before serving, the salad is insisted under the lid for at least 20 minutes.

Cabbage, carrot and pepper salad

Thanks to the bright multi-colored components, the salad looks very impressive on the festive table.

One serving of this dish contains daily rate vitamins necessary for a person.

Required:

  • 1 forks of cabbage;
  • 1 red bell pepper;
  • 1 yellow pepper;
  • 2 carrots;
  • 1 onion head;
  • 15 g parsley;
  • 20 g mustard;
  • 5 g of honey;
  • 60 ml of vegetable oil;
  • 3 g of salt.

Recipe step by step.

  1. Peppers of both colors, carrots and cabbage are chopped into strips.
  2. Finely chop greens and onions.
  3. The ingredients are mixed, salted and poured with a dressing of butter, honey and mustard.
  4. Before serving, the dish is allowed to brew in the refrigerator for 1 hour.

Vinegar recipe

This salad goes well with meat dishes and is also suitable for a quick snack due to its ability to satisfy hunger well. The recipe allows you to prepare an appetizer just like in a dining room.

Required Ingredients:

  • 0.5 kg of white cabbage;
  • 1 medium carrot;
  • 20 g sugar;
  • 40 ml of table vinegar;
  • 10 g of dill and parsley;
  • 4 g of salt.

Vegetable salads - simple recipes

Best step by step recipe Sweet and sour Vitamin salad with cabbage, carrots, cucumber and apples will surprise you. We cook quickly, tasty and most importantly - healthy!

20 minutes

75 kcal

5/5 (2)

I, like many who like to eat, but do not like to cook for a long time, are very greedy for simple recipes... But she is also very skeptical, because it often happens that some dish is praised, and it doesn't take much time to make it, but in the end it turns out to be bland and uninteresting. Therefore, when my aunt made the Vitamin salad for the first time for me, he did not really impress me with her appearance and a set of ingredients.

At first I didn't even want to try. But how wrong I was in my judgments! After eating a couple of spoons, I immediately fell in love with him. Simultaneously and sweet, and salty, and sour salad struck me with his taste on the spot, so now my family and I often do it both at feasts and on everyday days. Plus, if there are vegetarians or vegans among your friends, they will also like it.

Later I saw this "Vitamin" salad in my student canteen, only with apples, I liked it even more, as apples added more sweetness. I have adopted this feature for myself.

I suggest not to waste a minute in vain and prepare a salad "Vitamin", as in my university cafeteria. It is healthy and very refreshing in the springtime.

Kitchen appliances: grater.

Ingredients

Since this recipe for spring salad is for 1 serving, then we choose carrots, cucumbers, onions and apples small size.

Vegetable oil it can be anything: sunflower, olive, corn, sesame or linseed - now there are a lot of them on the shelves, so rely on your taste. I used the old-fashioned proven sunflower unrefined oil, it gives a special flavor to the dish.

Onion, of course, you can take any, but I advise the red Crimean one, it is much tastier. Quantity dill I took it by eye, perhaps you like to add it more to your salads, you are welcome, he will not spoil the salad. Optionally, you can add parsley, in some versions of this dish it is present, but I do not really like it.

If you don't have 6% apple cider vinegar, either will do. Just remember, if its percentage is higher than 9, then be sure to dilute it with water, otherwise the salad will come out very sour and it will be impossible to eat it. On the Internet you can find measuring tables for calculating a high percentage vinegar solution.

The sequence of cooking Vitamin salad


Salad video recipe

I suggest for your consideration the video recipes of this salad in slightly different variations with the addition bell pepper, which will dilute your dish with red paints.


Among other things, cumin, coriander, cilantro, sesame and other spices or seeds can be added to the salad dressing. This will only make it healthier, and the taste more interesting.

In general, any addition of vegetables and greens a priori cannot make any salad worse, in the springtime it is even better, since our body suffers from vitamin deficiency and has longed for useful substances over the winter. Although, of course, it will be a different salad.

Salads at a feast

Vitamin salad is perfect for any side dish, and it is not necessary to decorate it with anything else, as it itself is replete with colors: green, white and orange. And if you are going to make this salad for some holiday, but want to cook more similar fresh salads, then here is a list of recipes for other salads on our website that will definitely come in handy in this matter.

Natural vitamins are not only healthy, but also delicious. Especially if you are not too lazy, show a little imagination, and cook a vegetable, or fruit salad... For men, the good news is that the salad can be complete. hearty dish, and together with vitamins we can get a complete complex of vitamins. Indeed, many salads include nuts, seafood, chicken, and they are often seasoned olive oil, cream or sour cream, and on such a salad it is quite possible to chop wood for half a day.

But since the topic of our today's article is not firewood, but delicious and healthy food from the category of salads, then on the details, features and wonderful flavor combinations, we will stop such a miracle of cooking as vitamin salad. Why a miracle? Such an incredible number of recipes fall into this category, and they have an even greater variety of components that it seems that someone has already necessarily combined everything, with everything. But no, in fact, everyone has a chance to create their own masterpiece, the main thing is not to forget the recipe later.

Why do you need vitamin dishes

A sign that the body lacks vitamins can be fatigue, drowsiness, irritability, dull hair and skin, brittle nails, and a tendency to catch cold from every draft. If this is at least to some extent true, then it's time to saturate the body with vitamins. When choosing ingredients, you should take into account the seasonality of the products. The richest will be those vegetables and fruits that grow in season. In spring, for example, it is better to give preference to green onions, radishes, sorrel and wild garlic than citrus fruits that have been in the warehouse for several months.

Advice: “The spring-summer period until late autumn should be the period when we stock up on vitamins and minerals for the cold season. Then no infections will be scary. And together with vitamins, it is worth stocking up for the whole year with solar optimism and the energy of all elements, which fresh fruits, berries and vegetables have absorbed. "

What vitamins can be obtained from salads

Let's make a reservation right away that a well-composed salad is always preferable to individual products. For example, carrots are rich in vitamin A, which is fat-soluble, and therefore much better absorbed if consumed with vegetable oil. There are a great many small tricks that mutually reinforce the benefits and taste. In addition to traditional herbs like parsley, cilantro, dill, spinach, arugula, etc. interesting spicy taste Red beet tops (they have a sour spicy flavor) or radish greens can give your dish. In such a simple way, you can give a new, often unrecognizable taste to an already familiar recipe.

With the help of salads, you can saturate the body not only with vitamins, but also with fatty acids, fiber, trace elements such as iodine, iron and many others. To maintain the amount of nutrients necessary for health, eat meals with fresh vegetables all year round as regularly as possible. The line-up will change only depending on the season. In summer, it is more fruits, cucumbers, tomatoes, fresh herbs... Autumn comes the time for cabbage and root vegetables. Each season is rich in its own way. And thanks to the fact that today you can buy any fruits and vegetables, you can prepare yourself a summer tropical salad at any time.

So, let's proceed to the analysis of popular and interesting recipes vitamin salads Let's start with the most versatile category - vegetable salads.

Vegetable salads

The presented recipes are not a dogma, but rather a sample, you can experiment, change, add or remove something to your liking:

Aquarelle salad

Recipe "Watercolors" - this salad is called so because the color scheme of the products resembles the artist's palette:

  • tomatoes;
  • cucumbers;
  • red cabbage;
  • one sweet pepper;
  • onions - feather or onions;
  • greens dill, parsley;
  • vegetable oil
  • salt.

Cut all components: radish and onion head into half rings. Cut cabbage, peppers and cucumbers into strips. Cut the tomatoes into medium cubes. Combine, mix, add oil. Serve on the table.

The second salad recipe refreshes well in the heat, at the same time satisfying, due to fresh cabbage, rich in fiber, which takes a long time to digest.

  • white cabbage, half a medium head;
  • cucumber;
  • carrot;
  • medium onion;
  • butter, or mayonnaise;
  • lemon juice, or vinegar;
  • salt, red pepper.

Sprinkle the chopped cabbage with salt, and rub in your hands to make it softer. The rest is easy to cut, mix thoroughly. Sprinkle with lemon juice or vinegar diluted in water, add salt, pepper, season with oil. Serve.

Salad "Health"

"Health" - this recipe is so named because of the optimal combination of freshness, health and nutritional value.

  • two medium carrots;
  • two cucumbers;
  • two medium apples;
  • a couple of tomatoes;
  • a bunch of lettuce;
  • a quarter of a lemon;
  • sour cream;
  • greens to taste, salt, sugar.

Cut the components into slices and strips, (tear lettuce by hand) mix. Sprinkle with lemon juice, season with sour cream. Serve to the table.

Fruit (dessert) salads

The first will be the transitional salad, which once again proves that anything is possible.

Recipe for carrot and apple salad.

  • two medium apples;
  • carrot;
  • bell pepper rug;
  • olive oil, salt (without salt).

Cut apples and peppers into strips, grate carrots. Fill with oil. Serve to the table.

Apple-nut salad. The recipe, although fruity, is quite nutritious.

  • two large apples;
  • leaf salad;
  • walnuts, chop 4-5 pcs .;
  • celery in the stem;
  • ground nutmeg;
  • honey, mustard,
  • olive oil, lemon juice.

Mix honey and mustard, add lemon juice, oil - mix intensively with a fork. Cut apples and celery into slices, stir, sprinkle with nutmeg to taste, season. Serve to the table.

Energy recipe. Also light and nutritious at the same time.

  • apples - a couple of medium;
  • one orange;
  • a pair of kiwi;
  • medium banana;
  • dried apricots - a handful to taste;
  • raisins - also about a handful;
  • chopped walnuts;
  • cream.

Pour raisins and dried apricots with hot water, if the dried apricots are completely hard, let them stand for a while. Chop dried apricots. Apples through a coarse grater, the rest of the fruit cut into small slices. Stir, add nuts, season. You can add honey to cream. Serve.

Recipe "Tangerine Joy". Sunny and in color and content of the salad. Very bright and tasty

  • three medium tangerines;
  • a couple of apples;
  • bell pepper (sweet);
  • one boiled carrot;
  • a jar of canned corn;
  • vegetable oil, lemon juice and a couple of tablespoons of sugar.

Remove the peel from the apples, cut into small slices, just cut the pepper. Peel and film the tangerines, cut the carrots into cubes. Combine the components, add corn there. Make a dressing sauce, for which sugar dissolve in lemon juice, mix with vegetable oil. Season the salad. Sprinkle with finely chopped dill before serving.

Hearty salads

Let's move on to the "male" part of our article. Here we will consider recipes that are both vitamin and nutritious.

The first will be the recipe festive salad"Abundance". Let's make a reservation right away, this is not the easiest salad to digest, but this is not an everyday dish either.

  • a couple of smoked legs;
  • 3-4 eggs;
  • hard cheese 50-80 grams;
  • Apple;
  • bulb;
  • a handful of chopped walnuts;
  • prunes;
  • mayonnaise.

Chop all the ingredients, grate the apples, boiled eggs pass through an egg cutter. The salad should consist of successive layers separated by a thin layer of mayonnaise. The first layer is chicken, then onions, eggs, apples, grated cheese, prunes.

Advice: "The salad needs to be given a little time to soak, for which we leave it in the refrigerator for half an hour."

More easy recipe, with a marine tint. Suitable for both men and women.

  • a pound of shrimp;
  • tomatoes 4-5 pieces;
  • cucumbers;
  • bell pepper;
  • soft salty cheese, for example "Feta", up to 100 g;
  • leaf salad;
  • olives;
  • juice of half a lemon;
  • olive oil, salt to taste.

Scald and peel the shrimps, cut the tomatoes into large cubes, cut the cucumbers and peppers into slices. Cut the olives into rings. Grind (by hand) lettuce leaves. Combine vegetables and shrimps, add diced cheese on top, Sprinkle with finely chopped herbs, season with oil and lemon juice. Bright and delicious salad ready.

An unusual salad recipe with a bright taste and "charged" composition.

  • celery;
  • a bunch of parsley;
  • a can of canned pineapples;
  • half a head of purple cabbage;
  • about two hundred grams of hard cheese;
  • juice of half a lemon;
  • vegetable oil, salt, pepper to taste.

We chop the cabbage, salt it, wrinkle it with our hands to make it softer. Add chopped herbs (parsley). Then add pineapple slices. Grate celery and cheese on a coarse grater. Combine, mix, season, taste for salt and pepper. Serve on the table.

Advice: “It would not be superfluous to remind you that seasonal vegetables, such as the first cucumbers and radishes, should be eaten with caution, since they can be with a high content of nitrates, but it is better to wait for the flow of normal ground cucumbers. And it is not for nothing that all the recipes strongly indicate that lettuce should be torn with your hands, since the steel of the knife reacts with the salad itself, which is not particularly useful for humans. "

Be full and healthy, feel free to try and fantasize, remember, best recipe the concept is relative, the main thing is that you and your loved ones like the salad.

The beginning of spring is the time when the lack of vitamins in the body makes itself felt especially clearly. Of course, you can buy vitamins at the pharmacy, but it is still better to include in your diet as many vitamin-rich foods as possible. Fresh fruits and vegetables will allow you to assimilate all the useful vitamins and minerals as best as possible, and I, with the help of recipes from the League of Cooks, will tell you how to make this process the most delicious and enjoyable!

Vitamin A

This type of vitamins is responsible for maintaining the condition of hair and skin, as well as vision and maximum productive functioning of the immune system. Also, with a lack of vitamin A, problems with the functioning of the lungs, heart, and also the thyroid gland may occur. One of the most vitamin A-rich foods is carrots. Try it following recipes carrot dishes with photo:

Apple and carrot smoothie

Delicious and healthy drink for adults and children!

Carrot soup with honey

Unusual carrot soup: sweet, spicy and aromatic. Probably not everyone will like it, but for those who carrot soup like it, will become one of your favorites! Recipe from the book "50 Recipes for American Cuisine"

Korean salad with cucumbers, carrots and meat

I like my family very much korean salads... So this salad turned out to be delicious. Try it!

Vitamin D

Type D vitamins are responsible for the absorption of calcium by the body, and also take part in metabolic processes and are responsible for cell reproduction. This product hard enough to get out of the usual food products, since the daily intake of vitamin D is contained, for example, in 900 grams of cod, a spoonful of its liver or 150 grams of salmon. Therefore, if you want to saturate your body with this vitamin, you need not only to adjust your nutritional system, but also to be in the sun more, which in spring becomes more every day. As for recipes with vitamin D, I can advise you:

Cod liver salad

Very delicate and delicious puff salad from canned liver cod.

Salmon tartare - recipe with photo

I bring to your attention salmon tartare, the recipe from the photo of which I have tried more than once. This is classic dish French cuisine prepared from the freshest raw fish or meat. This option is loved the most in our family. And from the point of view of dieteticity, this salmon is the least high-calorie)

Pancakes with cod liver

Vitamin E

By getting enough vitamin E, your body will strengthen the walls of blood vessels, and will also be provided with all the sufficient resources to slow down the aging of cells and improve their nutrition. A large amount of vitamin E is found in vegetable oils pumpkins, olives and corn, which are worth seasoning healthy spring salads (when frying useful material are partially lost), as well as in nuts, liver, milk, cereals and avocados. Try the following vitamin E-rich step-by-step recipes:

Bean salad with liver

Salad simple in execution and in the presence of ingredients.

Avocado and chicken salad

First, an avocado appeared in the refrigerator, and the products for the salad came up by themselves. It turned out delicious!

Granola - recipe with photo

I bring to your attention a step-by-step recipe for granola with a photo. Granola (granola) has won universal recognition, first in the United States, and then around the world. Baked oat flakes with the addition of nuts, seeds and dried fruits - it is balanced and very tasty dish... And how many variations for every taste! If you are allergic to honey, replace it with maple syrup (although it is expensive with us), this is an equal and common substitute. In Russia this dish is traditionally called "muesli", although in the homeland "muesli" is granola bars.

Vitamin K

This vitamin is necessary for the proper functioning of the kidneys, the absorption of calcium in full, as well as strengthening the walls of blood vessels. Spinach, lettuce, and White cabbage help you get enough of this vitamin. You can cook great amount recipes with these ingredients, however, I recommend the following recipes for vitamin K-rich foods:

Tomato and apple salad

Cabbage salad with kiwi

Salad "Brush"

Salad "Brushka" is a wonderful salad for fasting days, and for those who watch their weight. I took this recipe from Elena Malysheva's program, and I really liked it. Salad "Shchetka" includes foods rich in minerals and vitamins, they will get rid of harmful toxins accumulated in the body. The salad is consumed all day, divided into several meals without salt and oil, and it is advisable to drink water, at least 2 liters in small sips.