A week of fresh and colorful salad recipes to take to the office

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RECIPES – Make way for salads! With the arrival of summer temperatures throughout this week and from this Sunday 8 May, the dishes to be heated in the microwave no longer seem suitable. Michel Cymès offers you a little freshness in his recipe book entitled Whole saladsideal for your lunch breaks.

“Give me a recipe that is easy to prepare, tasty and balanced, that adapts to your liking and that also fits all appetites, big and small … Sure, it’s a complete salad!”, He writes.

A panel of ingenious recipes is on offer, achievable with whatever comes at hand. From classic salads to more exotic ones, with unique sweet and savory combinations. Enough to make your colleagues jealous during their lunch break … Enjoy your meal!

Buddha bowl recipe: red beans, tortis and summer vegetables

(Photo: Photo: Valéry Guedes)

(Photo: Photo: Valery Guedes)

(Photo: Photo: Valery Guedes)

For 4 people

Preparation: 25 min

Cooking: 7 to 10 min

Ingrediants:

Preparation:

Cook the pasta for 7-10 minutes in a pot of boiling salted water following the instructions on the package, then drain.

Wash and drain the beans. Cut the melon in half, remove the seeds and make balls with a melon mash. Wash the tomatoes and cucumber, then cut them into slices. Peel the avocado and cut it into cubes. Peel the ginger and garlic, then chop them.

Also chop the coriander and mint after rinsing them.

In a bowl, mix 1 tablespoon of oil, the juice of half a lemon, salt, pepper, half of the herbs, ginger and minced garlic.

Divide the pasta, beans, tomatoes, avocado, cucumber and melon into 4 flared bowls without mixing them. Place 1 teaspoon of sesame paste in the center of each bowl. Cover everything with the sauce and enjoy immediately.

The nutritional advantage:

Thanks to the combination of pasta, red beans and sesame puree, this vegetarian salad provides all the essential amino acids. Do not hesitate to sprinkle it with chopped pistachios, sunflower or pumpkin seeds to further increase its intake.

Quinoa tabbouleh with chickpeas

(Photo: Valéry Guedes)

(Photo: Valery Guedes)

(Photo: Valery Guedes)

For 4 people

Preparation: 15 min

Cooking: 15 min

Ingrediants:

Preparation:

Cook the quinoa for 15 minutes in a pot of boiling salted water, then drain.

Rinse and drain the chickpeas. Wash the mint and chop finely. Cut the pomegranate in half and remove the seeds.

Wash the courgettes and cut them into brunoise. Wash the onions and chop them finely.

In a salad bowl, mix the quinoa, diced zucchini and chickpeas with the mint, then add the onions and pomegranate seeds. Sprinkle everything with a squeeze of lemon juice and 2 tablespoons of oil, then season.

The ingredient for health

Anti-aging, anti-inflammatory, even anticancer … the list of virtues attributed to the pomegranate is (almost) infinite. Rich in antioxidants thanks to a set of polyphenols, including anthocyanins and tannins that fight cellular aging and inflammation, it also contains an abundance of punicalagin (from the Latin name, Punica granatum), a specific anti-flu compound in grenade. Finally, it contains ellagic acid, an antitumor, which is also found in other fruits, but in smaller quantities. It is this synergy of compounds that makes it such an interesting fruit for health.

chicken buddha bowls

a week of salads to take to the office (Photo: Valéry Guedes)

a week of salads to take to the office (Photo: Valéry Guedes)

a week of salads to take to the office (Photo: Valéry Guedes)

For 2 people

Preparation: 15 min

Cooking: 12 to 15 min

Ingrediants:

  • 150 g of brown rice (or quinoa, semolina, bulgur …)

  • 1 clove of garlic

  • 200 g of chicken strips

  • ½ cucumber

  • 5 radishes

  • 2 spring onions with their stems

  • ½ avocado

  • 1 kiwi

  • 60 g of raspberries

  • 10 cherry tomatoes

  • A few sprigs of chives

For the sauce:

Preparation:

Cook the rice for 12-15 minutes in a pot of boiling salted water.

Peel and chop the garlic clove and cover the chicken strips with it, then season them. Roast them in a pan for 10 minutes.

Wash and slice the cucumber, radishes, onions and their stems. Peel the avocado and also cut it into slices. Peel the kiwi and cut it into slices. Wash the raspberries. Wash the cherry tomatoes and cut them in half.

Wash the lemons, remove some zest and squeeze the fruit. Prepare the sauce by mixing the ingredients in a bowl and season it.

Put the rice in the bottom of a large bowl, then arrange the chicken strips, vegetables and fruit harmoniously on top. Cover the salad with the sauce, sprinkle with chopped chives and sprinkle with lemon zest.

The idea of ​​changing:

Do you know yellow kiwis? Very rich in vitamin C (161 mg per 100 g), sweeter than vegetables, they also bring an unexpected touch of color to recipes!

Red rice salad, pineapple shrimp

(Photo: Valéry Guedes)

(Photo: Valery Guedes)

(Photo: Valery Guedes)

For 4 people

Preparation: 20 min

Cooking: 20 min

Ingrediants:

  • 250 g of red rice

  • 400 g fresh or canned pineapple (juice, unsweetened)

  • 1 celery heart

  • 1 purple onion

  • 1 avocado

  • 400 g of peeled cooked prawns

  • 2 handfuls of washed rocket

  • Olive oil

  • White balsamic vinegar

  • Salt and pepper

Preparation:

Cook the rice for 20 minutes in a pot of boiling salted water, then drain it.

Peel the pineapple, remove the eyes, remove the core, then cut into cubes. Wash the celery, peel the onion and chop finely. Peel the avocado and cut it into thin slices. Wash and dry the prawns.

Place the cooled rice in a bowl, add the rocket, celery, pineapple and avocado.

Add 2 tablespoons of white balsamic vinegar, 2 tablespoons of oil, then season and mix.

Arrange the shrimp on the vegetables and sprinkle with onion before serving.

The ingredient for health:

Pineapple has long been credited with fat-burning virtues … But let’s not go too fast. In fact, it contains bromelain, an enzyme that participates in the degradation of proteins (and not really lipids!). A little pineapple during a meat or fish meal therefore aids digestion, and that’s not bad either. Note: Only fresh pineapple contains bromelain, canned pineapple does not!

Salmon trout salad and crunchy vegetables

(Photo: Virginie Robichon)

(Photo: Virginie Robichon)

(Photo: Virginie Robichon)

For 4 people

Preparation: 10 min

Cooking: 15 min

Ingrediants:

  • 1 red pepper, diced

  • 500 g of canned chickpeas

  • ½ red cabbage

  • ¼ of cucumber

  • ½ bunch of parsley

  • 2 salmon trout steaks

For the dressing:

  • 1 tablespoon. spoon of white wine vinegar

  • 1 tablespoon. paprika

  • ½ tsp. lemon juice

  • 2 tbsp. teaspoon of sunflower oil

  • Salt and pepper

Preparation:

Cut the pepper into cubes and steam it for 15 minutes.

Prepare the vinaigrette by mixing all the ingredients in a bowl and tossing it.

Rinse and drain the chickpeas.

Wash and chop the cabbage. Wash the cucumber and cut it in half and then into thin slices. Rinse and chop the parsley. Cut the trout into thin strips.

Place the chickpeas, cabbage, parsley, bell pepper, and cucumber in a salad bowl, then pour the vinaigrette over it and mix gently.

Divide the preparation into 4 plates and place the trout strips on top.

The idea of ​​changing:

Need to whip up a two-step, three-move meal? Replace trout with canned sardines, natural or in oil (avoid sardines in sunflower oil: the latter is rich in omega 6, present in quantities in food and pro-inflammatory if consumed in excess). Rich in protein and omega 3 anti-inflammatories, these are the basic products you should always have in your closet.

“Complete salads”, Solar Editions (Photo: Valéry Guedes)

See also on The HuffPost: how to make cheese naan in less than 10 minutes? We found the recipe

This article originally appeared on The HuffPost and has been updated.

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