Category: salad

Pickled Cabbage and Vegetable Salad

Ingredients:

Vegetables:

• • Cabbage: 1 kg (shredded)
  • Carrots: 150 g (grated)

• Sweet pepper: 200 g (sliced into thin strips)
• Garlic: 3-4 cloves (sliced or minced)

Marinade:

• • Water: 0.5 liter

• • Salt: 1 tablespoon
  • Sugar: 100 g
  • Vegetable oil: 100 ml

• • Vinegar (9%): 100 ml
  • Black peppercorns: 5-6 pcs
  • Cloves: 3-4 pcs

• Bay leaves: 1-2 pcs

Steps on How to Make It:

Step 1: Prepare the Vegetables

1. 1. Shred the cabbage: Begin by cutting the cabbage into thin strips. You can use a knife or a mandoline for even slices.
   2. Grate the carrots: Peel and grate the carrots on a medium grater to add color and sweetness to the salad.

1. Slice the peppers: Cut the sweet peppers into thin strips, removing the seeds and stems.
2. Chop the garlic: Mince or slice the garlic cloves depending on how much garlic flavor you want in the salad. Thin slices give a mild flavor, while minced garlic delivers a stronger punch.

Step 2: Prepare the Marinade

1. 1. Heat the water: In a medium-sized saucepan, bring 0.5 liters of water to a boil.

1. 1. Add salt and sugar: Once the water is boiling, add 1 tablespoon of salt and 100 grams of sugar, stirring until fully dissolved.
   2. Add oil and spices: Pour in 100 ml of vegetable oil, add the black peppercorns, cloves, and bay leaves, allowing the mixture to simmer for a couple of minutes to release the flavors of the spices.
   3. Add the vinegar: Lastly, add 100 ml of 9% vinegar to the marinade. Let the mixture simmer for another 1-2 minutes, then remove from the heat and set aside to cool slightly.

Step 3: Combine the Vegetables and Marinade

1. 1. Mix the vegetables: In a large mixing bowl, combine the shredded cabbage, grated carrots, sliced sweet pepper, and minced garlic. Toss everything together so the ingredients are evenly distributed.
   2. Pour the marinade: Carefully pour the warm marinade over the mixed vegetables. The heat from the marinade will slightly soften the vegetables, making them more tender while maintaining their crunch.
   3. Mix thoroughly: Use a spoon or your hands (wear gloves) to thoroughly mix the vegetables with the marinade, ensuring that all the vegetables are coated.

Step 4: Let It Marinate

1. Cover and refrigerate: Transfer the marinated vegetable mixture into a large jar or an airtight container. Cover it and refrigerate for at least 4-6 hours, but preferably overnight, to allow the flavors to develop fully.
2. Taste and adjust: Before serving, taste the salad and adjust the seasoning if necessary. If you prefer a tangier flavor, you can add a little more vinegar.

Step 5: Serve and Enjoy

1. 1. Serve chilled: This Pickled Cabbage and Vegetable Salad is best served chilled as a refreshing side dish. It goes well with grilled meats, roasted dishes, or as a topping for sandwiches and burgers.

1. Garnish with fresh herbs: If desired, garnish the salad with some freshly chopped parsley or dill for an added touch of freshness and color.

Nutrition Facts (Per Serving, Approximate):

• • Calories: 150 kcal
  • Protein: 2 g

• • Carbohydrates: 12 g
  • Fat: 10 g
  • Fiber: 4 g

• • Sodium: 300 mg
  • Sugar: 8 g
  • Vitamins: High in Vitamin C and Vitamin A from the cabbage and carrots

• Iron: 1 mg

Vegetable Chicken Casserole with a Fine, Creamy Sauce

Cabbage, Carrot, and Apple Salad

Ingredients:

• 200-400 grams cabbage, finely shredded
• 1 large carrot, peeled and grated
• 1 green apple, cored and thinly sliced
• Spring onion, chopped (to taste)
• Dill or parsley, chopped (optional, to enhance flavor)
• Lemon juice (to taste, for dressing)
• Olive oil (to taste, for dressing)
• Salt (to taste, for seasoning)

Directions:

1. Prepare the Ingredients:

• Wash Vegetables and Apple: Thoroughly wash the cabbage, carrot, apple, and spring onions.
• Shred and Grate: Finely shred the cabbage using a sharp knife or a mandoline. Peel and grate the carrot using a box grater or food processor. Core and thinly slice the green apple into matchstick-sized strips.
• Chop Herbs: If using, roughly chop the dill or parsley to add a burst of fresh flavor.

2. Combine the Salad:

• Mix Ingredients: In a large mixing bowl, combine the shredded cabbage, grated carrot, and thinly sliced apple. Toss in the chopped spring onions and your choice of herbs (dill or parsley), if using.

3. Dress the Salad:

• Add Dressing: Drizzle fresh lemon juice and olive oil over the salad mixture. The lemon juice helps to keep the apple slices from turning brown and adds a bright, tangy flavor.
• Season: Season with salt according to your taste preferences.

4. Mix Thoroughly:

• Toss Salad: Gently toss all ingredients together until well combined and evenly coated with the dressing. Ensure every piece gets a touch of the lemony, olive oil dressing.

5. Chill and Serve:

• Chill Salad: For the best flavor integration, let the salad chill in the refrigerator for about 15 minutes before serving. This resting period allows the flavors to meld together, enhancing the overall taste.
• Serve: Serve the salad chilled as a refreshing side dish or a light meal.

Serving Suggestions:

• Pair with Protein: Pair with grilled chicken or fish for a complete meal.
• Soup Companion: Serve alongside a hearty soup for a balanced lunch or dinner.
• Stand-Alone Snack: Enjoy on its own for a nutritious and satisfying snack.

Cooking Tips:

• Use Fresh Ingredients: Fresh vegetables and herbs will enhance the flavor and texture of the salad, providing a crisp and vibrant dish.
• Adjust Dressing: Feel free to adjust the amount of lemon juice and olive oil to your taste preference, adding more for a tangier or richer flavor.
• Prevent Browning: The lemon juice helps to prevent the apple slices from browning, maintaining the salad’s fresh appearance.

Nutritional Benefits:

• Cabbage: High in fiber and vitamins C and K, promoting digestive health and immune function.
• Carrot: Rich in beta-carotene and antioxidants, supporting vision and skin health.
• Apple: Provides dietary fiber and vitamin C, contributing to heart health and immune support.
• Olive Oil: Contains healthy monounsaturated fats and antioxidants, beneficial for heart health.

Dietary Information:

• Vegetarian: Yes
• Vegan: Yes
• Gluten-Free: Yes
• Dairy-Free: Yes

Storage Tips:

• Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 2 days. The flavors may continue to develop, making the salad even more delicious over time.

SIMPLE GREEN SMOOTHIE

INGREDIENTS:

• 1 cup fresh spinach leaves, washed
• 1 ripe banana
• 1/2 cucumber, peeled and sliced
• 1/2 cup pineapple chunks (fresh or frozen)
• 1/2 lemon, juiced
• 1 cup almond milk (or any milk of your choice)
• Ice cubes (optional)

ENJOY!

Spinach and Feta Egg Bake

Ingredients

• • 500 g spinach, fresh
  • 2 tablespoons olive oil (about 30 ml)

• • 1 red onion, chopped
  • 2 cloves of garlic, minced
  • 3 eggs

• • 120 ml milk
  • 150 g all-purpose flour
  • Salt and pepper to taste

• • Optional: 1 chili pepper, chopped (for a spicy kick)
  • 200 g Greek feta cheese, crumbled
  • 100 g grated mozzarella cheese

• Fresh parsley, chopped for garnish

Directions

1. 1. Preheat the Oven:
      • Preheat your oven to 180°C (356°F). Grease a baking dish with a little olive oil.

1. 1. Prepare the Spinach:
      • In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the chopped red onion and sauté until translucent, about 3-4 minutes. Add the minced garlic and sauté for an additional minute until fragrant.
   2. Add the Spinach:
      • • Add the fresh spinach to the pan and cook until wilted, about 3-5 minutes. If using, add the chopped chili pepper at this stage. Season with salt and pepper to taste.

       

   3. Mix the Batter:
      • In a mixing bowl, whisk together the eggs, milk, and flour until smooth. Season with salt and pepper.

1. 1. Combine Ingredients:
      • Fold the sautéed spinach mixture into the egg batter. Add the crumbled feta cheese and grated mozzarella, mixing until well combined.
   2. Bake:
      • • Pour the mixture into the prepared baking dish. Bake in the preheated oven for 20 minutes or until the top is golden and set.

       

   3. Garnish and Serve:
      • Once baked, remove from the oven and let it cool for a few minutes. Garnish with fresh parsley before slicing and serving.

Serving Suggestions

• Serve warm or at room temperature, paired with a side salad or crusty bread for a complete meal.

Cooking Tips

• • For a lighter version, you can use low-fat milk or a dairy-free alternative.
  • Feel free to add other vegetables like bell peppers or mushrooms for extra flavor and nutrition.

Nutritional Benefits

• • Spinach is rich in vitamins A, C, and K, as well as iron and calcium.
  • Feta cheese provides protein and healthy fats, adding creaminess to the dish.
  • Eggs are an excellent source of protein and essential nutrients.

Dietary Information

• Dietary Restrictions: This dish is vegetarian and can be made gluten-free by substituting flour with a gluten-free flour blend.

Nutritional Facts (per serving, based on 6 servings)

• • Calories: 190
  • Protein: 10g

• • Carbohydrates: 15g
  • Fat: 10g
  • Fiber: 2g

• Sugar: 2g

Storage

• Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.

Why You’ll Love This Recipe

• • Quick and easy to prepare with minimal clean-up.

• Nutritious and satisfying, perfect for any meal.
• Versatile recipe that can be customized with your favorite ingredients.

1. Grilled Steak

Ingredients:

• Steak (flank, ribeye, or sirloin)
• Olive oil
• Salt and pepper
• Garlic powder or fresh garlic
• Optional: a squeeze of lemon juice or balsamic vinegar for extra flavor

Why It Works: The steak is the centerpiece of this salad, providing a rich and flavorful protein source. Seasoned simply with olive oil, salt, pepper, and garlic, the steak is grilled to perfection, achieving a juicy, tender texture with a caramelized crust. Steak is an excellent source of high-quality protein, which helps build and repair tissues, and it’s rich in iron, an essential mineral that supports healthy blood cells and oxygen transport.

The grilling method gives the steak a smoky flavor, while the simplicity of the seasoning allows the natural taste of the meat to shine. Slicing the steak thinly ensures that each bite is tender and easy to eat, perfectly complementing the crunchy vegetables beneath it.

Pro Tip: Let the steak rest for about 5 minutes after grilling to ensure the juices redistribute, making the meat more tender and flavorful. For added depth, marinate the steak for an hour in olive oil, garlic, and a splash of balsamic vinegar before grilling.

2. Fresh Avocado Slices

Ingredients:

• Ripe avocado
• Salt and pepper for seasoning
• Lemon or lime juice (optional)

Why It Works: Avocado adds a creamy, buttery element to the salad, providing healthy fats that help you stay full longer and support heart health. Avocados are rich in monounsaturated fats, which are known to improve cholesterol levels, and they’re also packed with fiber, potassium, and vitamins C, E, and K. Their mild, creamy texture balances the bold flavors of the steak, making every bite rich and satisfying.

Pro Tip: Sprinkle the avocado slices with a bit of lemon or lime juice to enhance their flavor and prevent them from browning. Season lightly with salt and pepper for extra taste.

3. Crisp Leafy Greens

Ingredients:

• Lettuce (green leaf or romaine)
• Optional: mixed greens, spinach, or arugula

Why It Works: The foundation of the salad is made up of fresh, crisp lettuce, providing a light and crunchy texture. Lettuce is low in calories and high in water content, making it a hydrating and refreshing base. It also offers a dose of fiber, which helps with digestion and keeps you feeling satisfied without adding excess calories.

Green leafy vegetables are a powerhouse of nutrients, including vitamins A and K, and antioxidants that help protect your body from inflammation and oxidative stress. The subtle flavor of the lettuce allows the other components of

Ingredients:

• Cherry tomatoes (halved)
• Salt and pepper

Why It Works: Cherry tomatoes bring a burst of sweetness and acidity to the salad, balancing the richness of the steak and avocado. These small, juicy tomatoes are packed with vitamins C and K, as well as lycopene, a powerful antioxidant that supports heart health and may help reduce the risk of certain cancers.

The pop of color from the tomatoes adds visual appeal to the plate, making it not only nutritious but also beautiful to serve. The acidity of the tomatoes complements the savory steak and creamy avocado, adding a refreshing contrast in each bite.

Pro Tip: Lightly season the tomatoes with salt and pepper to enhance their natural sweetness and flavor.

5. Onion Rings

Ingredients:

• White or red onion, thinly sliced

Why It Works: Onions add a crisp, sharp bite to the salad, which contrasts well with the other more tender components. Whether using white or red onions, their slightly sweet and pungent flavor complements the richness of the steak and avocado. Onions also provide a dose of vitamin C and antioxidants, making them a great addition to this nutrient-dense meal.

Pro Tip: If you prefer a milder onion flavor, soak the sliced onions in cold water for about 10 minutes before adding them to the salad. This will reduce their pungency while keeping their crisp texture.

Nutritional Benefits of the Steak Salad

This steak salad offers a perfect balance of nutrients, making it both satisfying and healthy:

• Protein: The steak provides a high-quality protein source, essential for muscle repair and overall health.
• Healthy Fats: The avocado adds heart-healthy fats, which help with satiety and the absorption of fat-soluble vitamins.
• Vitamins and Antioxidants: The fresh vegetables (lettuce, tomatoes, and onions) provide an array of vitamins, antioxidants, and fiber, supporting immune function and digestive health.
• Low in Carbohydrates: This salad is low in refined carbohydrates, making it a great option for those on low-carb or ketogenic diets while still providing essential nutrients from vegetables.

How to Make the Perfect Steak Salad at Home

1. Grill the Steak: Season your choice of steak (ribeye, flank, or sirloin) with olive oil, salt, pepper, and garlic powder. Grill over medium-high heat until cooked to your desired doneness (about 4-5 minutes per side for medium-rare). Let it rest for 5 minutes before slicing thinly.
2. Prepare the Vegetables: While the steak is grilling, slice the avocado, halve the cherry tomatoes, and thinly slice the onions. Wash and dry the lettuce or mixed greens.
3. Assemble the Salad: In a large bowl or plate, arrange the lettuce, cherry tomatoes, avocado slices, and onion rings. Top with the grilled steak slices.
4. Dress the Salad: Lightly drizzle olive oil and a splash of lemon juice or balsamic vinegar over the salad. Season with salt and pepper to taste.

   This steak salad is not only visually stunning but also packed with nutrients that make it a well-balanced meal. The combination of juicy, flavorful steak, creamy  avocado, fresh vegetables, and a light dressing creates a dish that is satisfying, filling, and nutrient-dense. Whether you’re looking for a protein-packed lunch or a light yet hearty dinner, this salad hits all the right notes. Plus, it’s easy to customize by adding your favorite greens or topping it with extras like feta cheese or a boiled egg.

   Give this steak salad a try and enjoy a healthy, delicious meal that leaves you feeling full and energized!

If you’re looking for a natural and effective way to lose weight and melt belly fat without diet or exercise, this carrot and lemon drink could be your secret weapon! Both carrots and lemons are loaded with fat-burning properties, antioxidants, and essential nutrients that support weight loss and detoxify the body. This refreshing drink can help you shed up to 20kg in a month if used consistently.

Why Carrot and Lemon for Weight Loss?

Carrots are low in calories but high in fiber, which helps keep you full longer and prevents overeating. They are also rich in vitamin A, which supports the body’s fat-burning process.

Lemons are a natural detoxifier, packed with vitamin C and antioxidants that boost metabolism, improve digestion, and help flush out toxins. The combination of these two ingredients creates a powerful, fat-burning drink.

Ingredients:

• 2 medium carrots (peeled and chopped)
• 1 large lemon (juiced)
• 1/2 inch of ginger (optional, for extra metabolism boost)
• 1 cup of water
• A pinch of cayenne pepper (optional, for added fat-burning properties)

Instructions:

Step 1: Prepare the Ingredients

• Peel and chop the carrots into small pieces. If using ginger, peel and grate it as well.
• Squeeze the juice of one lemon and set it aside.

Step 2: Blend the Carrots

• Add the chopped carrots to a blender along with 1 cup of water. Blend until smooth to create a carrot juice base.

Step 3: Add Lemon Juice and Other Ingredients

• Pour the fresh lemon juice into the carrot mixture and stir well.
• If you want to boost the fat-burning potential, add a pinch of cayenne pepper or the grated ginger. These ingredients help speed up metabolism and promote faster fat loss.

Step 4: Strain and Serve

• If you prefer a smoother texture, strain the mixture through a fine sieve. However, keeping the fiber from the carrots will make the drink even more effective for weight loss.

Step 5: Drink It Fresh

• Drink this carrot and lemon weight-loss juice first thing in the morning on an empty stomach for best results. You can also have it before meals to promote fat burning throughout the day.

How This Drink Helps with Weight Loss:

1. Boosts Metabolism: The vitamin C in lemons helps boost metabolism and promotes fat breakdown in the body.
2. Promotes Fat Burning: Carrots contain nutrients that help the body break down fat cells more effectively, while the fiber helps curb appetite and reduce calorie intake.
3. Detoxifies the Body: Lemons help flush out toxins and support liver health, which is crucial for efficient fat burning.
4. Reduces Belly Fat: This drink is particularly effective in targeting belly fat, thanks to the fat-burning properties of lemon and the fiber in carrots, which keeps you full longer and reduces cravings.
5. Suppresses Appetite: Drinking this juice regularly can help reduce hunger pangs, making it easier to control portions and avoid unhealthy snacks.

Tips for Best Results:

• Drink Daily: To achieve maximum results, drink this carrot and lemon juice every day, preferably in the morning.
• Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support the detox process.
• Be Consistent: While this drink can help you lose weight without diet or exercise, consistency is key! Incorporating this drink into your daily routine will enhance fat-burning results.

Conclusion: A Natural, Simple Way to Lose Weight

This carrot and lemon weight-loss drink is a fast and easy way to melt fat, especially around the belly, without dieting or exercising. By adding this drink to your daily routine, you can lose up to 20kg in a month and improve your overall health naturally. Give it a try, and you’ll be amazed at how quickly the pounds start to melt away!

Here are a couple of tasty recipes for broccoli and cauliflower salads that are perfect as sides or light meals!

### Broccoli Salad

#### Ingredients
– 4 cups fresh broccoli florets
– 1/2 cup red onion, diced
– 1/2 cup shredded cheddar cheese
– 1/2 cup cooked bacon, crumbled
– 1/4 cup sunflower seeds
– 1/2 cup raisins or dried cranberries

**For the Dressing:**
– 1/2 cup mayonnaise
– 2 tablespoons apple cider vinegar
– 1 tablespoon sugar (or honey)
– Salt and pepper to taste

#### Instructions
1. **Prepare the Salad:**
– In a large bowl, combine the broccoli, red onion, cheddar cheese, bacon, sunflower seeds, and raisins.

2. **Make the Dressing:**
– In a separate bowl, whisk together the mayonnaise, apple cider vinegar, sugar, salt, and pepper.

3. **Combine:**
– Pour the dressing over the salad and toss until everything is well coated.

4. **Chill:**
– Refrigerate for at least 30 minutes before serving to allow flavors to meld.

—

### Cauliflower Salad

#### Ingredients
– 1 head of cauliflower, cut into florets
– 1/2 cup cherry tomatoes, halved
– 1/4 cup red onion, diced
– 1/4 cup feta cheese, crumbled
– 1/4 cup olives (black or green), sliced
– 2 tablespoons fresh parsley, chopped

**For the Dressing:**
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– 1 teaspoon Dijon mustard
– Salt and pepper to taste

#### Instructions
1. **Blanch the Cauliflower:**
– Bring a pot of salted water to a boil. Add cauliflower florets and blanch for about 3-4 minutes until tender but still crisp. Drain and rinse under cold water to stop cooking.

2. **Prepare the Salad:**
– In a large bowl, combine the blanched cauliflower, cherry tomatoes, red onion, feta cheese, olives, and parsley.

3. **Make the Dressing:**
– In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.

4. **Combine:**
– Drizzle the dressing over the salad and toss gently to combine.

5. **Chill:**
– Let it sit for at least 15 minutes before serving to enhance the flavors.

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Enjoy these fresh and vibrant salads! They’re perfect for gatherings or as healthy meal options.