Delicious slimming salads

This
is how it works With a healthy, balanced diet and regular exercise, you can get rid of those annoying pounds – and it’s relatively easy. Make a plan, at least in your mind, for the near future. Prepare one of our salads per day. The amount is enough for 2 people for one lunch and one dinner each. So you only have to chop and cook once – this saves time that you can invest in sports. In the morning you can choose a breakfast according to your taste. You can shorten the time between lunch and dinner with a snack of your choice or one of the suggestions we have made.

Important start: breakfast
At night, our body processes the nutrients it has absorbed during the day. In order to start the new day fit, he needs supplies. A balanced, wholesome breakfast such as fruit muesli or wholemeal bread with a fruit or cheese topping provides this. But scrambled eggs or fruit salad are also a good way to start the day. If you skip breakfast, you fall into the ravenous hunger trap: hunger comes on suddenly and you eat more and uncontrollably. That doesn’t exactly help with weight loss . Better take your time and eat at least a little something.

Enjoy instead of demonize
Don’t forbid yourself anything, treat yourself to chocolate, cake or your favorite dish from time to time. And only look for slimming dishes and recipes that taste good to you. The longer your “I can’t eat that” list, the harder it is to make the transition. Then food isn’t fun anymore and you get frustrated. Reward yourself for persevering instead of punishing yourself for outliers.

Success comes slowly and continuously, in sports and in losing weight . Running too often and too fast or eating very little brings nothing or only very short-term success. Set yourself realistic goals. In terms of weight, that means a maximum of two to three kilos less per month. You keep that later too!

Salads with vegetables and fruits

FENNEL SPINACH SALAD WITH RICE

For 4 people:

200 g fragrant rice
salt
300 g fennel
200 g baby spinach
60 g pine nuts
3 peaches
100 g goat’s cream cheese
50 g yoghurt
2 tbsp white wine vinegar
1 tsp honey
50 ml water freshly ground
pepper

1. Cook rice in salted water for about 12 minutes. To let it cool down. Wash the fennel, remove the stalk. Halve the fennel and cut into thin strips. Chop green fennel. Sort the spinach, wash and shake dry. Roast pine nuts.

2 . Wash the peaches, cut in half, remove the stone and cut into wedges. Arrange the rice, spinach and fennel on plates with the peaches. Scatter pine nuts on top.

3. Mix cream cheese, yoghurt, vinegar, water and honey. Spice up. Drizzle the salad with the dressing. Sprinkle with the fennel greens.

ca. 40 Minutes – Per Person 400 kcal, Fat: 10 g

Tip: Use the whole grain version instead of fragrant rice. It contains more fiber and tastes even nuttier. Small disadvantage for hungry people: wholegrain rice cooks for 40 minutes – so it needs a little patience.

BEETROOT AND SWEET POTATO SALAD WITH SALMON

For 4 people:

400 g beetroot
300 g sweet potatoes
1 red onion
1 Batavia lettuce
1 pot of basil
200 g ripe mango
2 tbsp balsamic vinegar
4 tbsp olive oil
1 tsp honey Salt and pepper
350 g skinless salmon fillet
8 wooden skewers
1 organic lemon
2 cloves of garlic

1. Peel and very thinly slice the beetroot and sweet potatoes. Peel the onion, cut into rings. Divide lettuce, wash, spin dry. Pluck the basil leaves. Mix with vegetables.

2. Peel and stone the mango and dice. Puree with vinegar, 2 tbsp oil and honey. Season and pour over the salad.

3 . Rinse the fish, pat dry, cut into cubes. Put on wooden skewers. Spice up. Rinse the lemon, grate the zest and squeeze out. Peel and dice the garlic. Mix the lemon zest with the oil and garlic. Spread over the fish. Sear the skewers on all sides. Drizzle with the juice.

ca. 40 Minutes – Per Person 450 kcal, Fat: 23 g

WARM VEGETABLE SALAD WITH HALIBUT

For 4 people:

1 ripe avocado
150 ml vegetable stock
1 tsp mustard
1 tsp cane sugar
1 tbsp light balsamic vinegar
Salt and freshly ground pepper
400 g courgettes
2 long peppers (red/yellow)
250 g aubergine
2 shallots
250 g broccoli
3 tbsp olive oil
150 g watercress
500 g Skinless halibut fillet
2 tbsp sesame seeds
2 tbsp wheat flour
1/2 bunch tarragon

1. Halve the avocado, remove the stone and scoop out the flesh. Puree with broth, mustard, sugar and vinegar. Spice up. Wash and trim zucchini, peppers and aubergines. Peel the shallots. Cut vegetables into thin slices.

2. Divide the broccoli into florets. Cook in boiling salted water for about 5 minutes. Heat 1 tbsp oil. Fry the remaining vegetables in it for about 10 minutes. Add the broccoli and sauté briefly. Spice up. Wash watercress, shake dry. Mix with the vegetables and drizzle with the dressing.

3 . Rinse halibut, pat dry, cut into pieces. Spice up. Dredge in flour and sesame. Heat the rest of the oil. Fry the fish for about 3 minutes on each side. Pluck the tarragon. Serve the fish with the salad.

ca. 30 Minutes – Per Person 310 kcal, Fat: 15 g

Filling salads

RADICCHIO PUMPKIN SALAD

For 4 people:

1 radicchio
1 cucumber
750 g Hokkaido pumpkin
300 g chanterelles
40 g pistachios (with skin)
2 shallots
3 tbsp walnut oil
3 tbsp raspberry vinegar
1 tsp mustard
Salt Pepper, freshly ground
1 tbsp olive oil
50 g Parmesan
4 small flatbreads

1. Cut radicchio, wash and spin dry. wash cucumber. Cut lengthwise into thin slices. Wash and deseed the pumpkin and cut into wedges with the skin on. Clean the chanterelles with a mushroom brush. Peel pistachios.

2. Mix together the raspberry vinegar and mustard. Season with salt and pepper. Heat olive oil. Fry the pumpkin all over for about 12 minutes, season. Serve with radicchio and cucumber. Pour dressing over.

3. Heat a non-stick pan. Briefly sauté the mushrooms in it, season. Grate Parmesan. Scatter the mushrooms, cheese and pistachios over the salad. This goes with flatbread.

ca. 50 Minutes – Per Person 420 kcal, Fat: 25 g

VEGETABLE PASTA SALAD WITH CHICKEN

For 4 people:

300 g spelled croissant noodles
salt
2 limes
250 g organic chicken breast
1 tbsp sesame oil freshly ground
pepper
1 bunch of spring onions
300 g red radish
1 tbsp fennel seeds
1 chili pepper
2 tbsp olive oil
200 ml vegetable stock

1. Cook the pasta in salted water for about 8 minutes until al dente. Drain, rinse in cold water. Squeeze limes. Rinse the meat, pat dry, cut into slices. Whisk together the sesame oil and the juice of one lime. Spice up. Marinate the meat in it.

2. Clean and wash the spring onions, cut lengthwise into thin strips. Wash radish, peel and cut into slices.

3 . Roast the fennel seeds briefly in a pan without oil. Wash the chilli, deseed and cut into thin rings. Whisk together the rest of the juice, 1 tablespoon olive oil, fennel seeds, and broth. Mix vegetables with noodles and dressing. taste. Heat the rest of the oil and fry the meat until crispy. Serve with the salad.

ca. 40 Minutes – Per Person 470 kcal, Fat: 17 g

Tomato bulgur salad with feta cheese

For 4 people:

450 ml vegetable stock
200 g bulgur
500 g mixed tomatoes
4 fresh figs
1 bunch of parsley
2 tbsp olive oil
1/2 tsp ground cinnamon
2 tsp tomato paste
3 tbsp balsamic vinegar Freshly ground
salt and pepper
100 g feta cheese
50 g walnuts

1 . Bring 400 ml vegetable stock to the boil, stir in the bulgur. Remove from the stove and let it soak. Wash and slice tomatoes. Wash and chop the figs. Wash the parsley, shake dry, pluck off the leaves and chop.

2. Whisk the oil with some cinnamon, tomato paste, balsamic vinegar and the rest of the broth. Spice up. Mix in the bulgur, parsley, tomatoes and figs. Season the salad again. Crush sheep’s cheese. Halve the walnuts and toast them in a pan. Sprinkle lettuce with cheese and nuts.

ca. 40 Minutes – Per Person 430 kcal, Fat: 22 g

Tip: Bulgur is pre-cooked wheat that is roughly or finely chopped after drying. You can also replace it with the same amount of couscous, if you like.