In summer, whether you are at home by strong heat, or in a family out of the family, the salad option composed is often the most practical for the meal. But how to compose various, nourishing plates, in a few minutes for everyone? Alexandra Murcier Dietitian nutritionist, opts for preserves, economic and practicals that ensure a balanced meal. Here are the ones on which she particularly has.
Macquers and sardines: the Omega 3 asset
Often overshadowed by tuna, mackerel and boxes in the box, however, deserve their place in our summer plates according to her. “These are excellent sources of protein and omega 3, essential for cardiovascular health”, underlines Alexandra Murcier. Another advantage: these small fish are much less contaminated by heavy metals than tuna. Mixing with warm potatoes, arugula and a few capers for a salad full of pep.
Lentils, chickpeas, red beans: the force of legumes
Canned legumes are perfect bases for a full salad. Lentils, with low glycemic index, are rich in iron and vegetable protein. The chickpeas, also at IG low, offer a beautiful nutritional density. What about red beans? “They are very rich in fiber, which promotes satiety and proper digestive functioning”specifies the nutritionist. On the other hand, it advises to rinse the legumes at the exit of the canned to reduce the salt. To marry cucumber, fresh herbs, or a lemon fillet for a guaranteed refreshing effect.
Artichoke cores: lightness and fibers
Little calorie, but rich in vitamin B9 and fiber, artichoke hearts brighten up a salad while bringing crunch. Perfect with a little olive oil, lemon and Parmesan shavings for a Mediterranean version.
Crab in crumbs: iodine and freshness
Often forgotten, canned crab is an excellent source of protein, but also iodine and zinc. Ideal for a marine salad with citrus notes, lawyer and coriander.
Crushed tomatoes: the antioxidant trick
Even in summer, canned tomatoes have their place. “They are rich in lycopene, a powerful antioxidant, and their format allows you to enjoy it all year round”recalls Alexandra Murcier. Used cold in minute sauce or slightly warmed with spices, they subtly fall under cereal salads like bulgur or quinoa.
A well thought out cupboard for healthy meals without headache
These canned preserves, easy to store, allow you to prepare balanced salads, rich in protein, fiber and good fat in a few minutes. Or take them to your vacation place for their simple and economical side. To complete with a few fresh vegetables, aromatic herbs and a good olive oil to rhyme practical with vitality. Something to feast on all summer!