There are many salads. From the classic mixed salad that millennial mothers put at every meal to the Caesar salad. We have zucchini salads, salads without tomato or lettuce but very light, and salads that can be very satisfying if we know how to combine the ingredients. Like this cucumber salad, which is one of the ones I repeat the most in summer and that nutritionists have also fallen in love with.
What we make is a simple base of thinly sliced cucumber, which you can cut with a mandolin like this one or with a very sharp and very careful knife, and red onion cut into brunoise. To this base that we will put inside a tupperware we are going to prepare a yogurt sauce by adding 160 g of Greek yogurt, a clove of garlic, the juice of half a lemon, a tablespoon of extra virgin olive oil, salt and pepper. To give it extra protein, we are going to add chicken breast that we can have cooked or roasted. We can even take advantage of the leftover roast chicken that we make on the weekends to give them away in a different and very satisfying way.
If the yogurt is Greek, better than natural because it provides up to double the protein and that makes it an even more satisfying recipe. Although nutritionist Coen Sealey does not add olive oil to “save 60 calories,” let him give you some advice: don't do without using a good extra virgin olive oil. In addition to the fact that it will give it a much deeper flavor, if we do without using oil we will lose omega 3, one of the healthy fats it provides us; polyphenols; vitamin E, with antioxidant, anti-inflammatory and antimicrobial effects; and oleocanthal, a very powerful anti-inflammatory compound. Personally, I prefer to add calories and health, rather than subtract them and do without all these benefits.
For Grainne Jordan, a nutritionist who tests viral recipes and improves them, this salad could be even better if we added more fiber. “It's one of those meals that has it all: Quick. Fresh. Balanced. And, thanks to a handful of white beans, it will keep you satisfied,” he says.
@gqjordannutrition High Protein Cucumber Salad Reaction Video 👇🏻…. with a fiber boost This is one of those meals that ticks the boxes: Quick. Fresh. Balanced. And thanks to a handful of butter beans it'll actually keep you feeling supported. Ingredients (serves 1 – bowl size 750ml): – 1 medium cucumber, finely sliced – ½ small red onion, diced – 160g low fat Greek yogurt – 1 clove garlic, minced or crushed – Juice of ½ lemon – 6ml olive oil I used @citizenofsoil – 150g cooked chicken breast – 120g drained butter beans (roughly ½ tin) – swap out for chickpeas or cannelloni beans if you prefer – Salt, pepper Instructions: Add everything to a container. Shake like you're in a rush and have zero interest in washing another spoon. Original creator: @Jesse – check out his page! It's so great ❤️ Nutrition (approx, per bowl): Calories: 425 kcal Protein: 56g Fat: 11g Carbs: 22g Fiber: 8.1 #healthylunch #lunchideas #viralrecipe #nutritionist #hormonehealth #guthealth #cravings #salad #dinnerideas #bbq #quickmeals #easymeals
♬ original sound – GQ Jordan Nutrition
It suggests adding some cooked beans, but we could add any legume such as chickpeas or lentils, to provide extra fiber that makes this salad an even healthier dish. With half a Dutch cucumber, half an onion, 150 g of cooked chicken breast and 120 g of drained white beans, we will have the recipe much more balanced than the original and with an extra that will keep us fuller for longer.
One thing before you go, this version of gildeada cucumber salad (a word I just made up because it literally tastes like gilda), is a fantastic option to get out of the routine when you get bored of the classic one with yogurt.
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