Tolfi Oow

Magazine for wellness, fitness and health

Quick & Delicious Summer Salad Recipes

It goes without saying that meat and fish play the leading roles when barbecuing – but what’s actually to go with it? Our suggestion: crispy salads with lots of vegetables, pasta and couscous – and delicious, light dressings.

Spinach-potato-salad

Ingredients for 8 people:

  • 2 kg small new potatoes
  • Jodsalz
  • 600 g fresh spinach leaves
  • 150 g cress sprouts
  • 50 g walnut halves
  • 3 onions
  • 4 tbsp olive oil
  • 1 bunch of tarragon
  • 1/2 unwaxed lemon
  • 3 tablespoons white wine vinegar
  • 50 ml vegetable stock (instant)
  • pepper from the grinder
Preparation:
  1. Wash potatoes thoroughly. Cook with the shell in salted water for about 20 minutes. Wash spinach and sprouts. Pick and chop the spinach. Chop walnut halves.
  2. Peel and dice onions. Heat 1 tbsp oil in a pan. Sauté the onions in it for about 2 minutes. Wash and chop the tarragon. Squeeze lemon. Mix the juice with the remaining oil, vinegar, broth, tarragon and onions. Spice up. Mix with potatoes, spinach, walnuts and sprouts. Marinate for about 1 hour. Taste again.

Approx. 40 minutes (without marinating time) – per person: approx. 280 kcal – E 8 g, F 10 g, KH 39 g – Cholesterol: 0 mg

Fennel Leek Salad

Ingredients for 6 people:

  • 450 g Basmati Journey
  • Jodsalz
  • 4 tbsp raisins
  • 4 Fenchelknollen
  • 1 bunch of spring onions
  • 1/2 bunch of chives
  • 1 Chili
  • 300 g Naturjogurt
  • 3 tbsp olive oil
  • 1 tbsp honey
  • Zimtpulver
  • pepper from the grinder
Preparation:
  1. Cook the rice with raisins in twice the amount of salted water for about 12 minutes. Wash and trim the fennel and spring onions. Quarter the fennel and cut into strips. Cut onions into rings. Wash and chop the chives.
  2. Wash, deseed and chop the chili. Mix the yoghurt with 2 tbsp olive oil, honey, cinnamon and chili. Season with salt and pepper. Heat the rest of the oil. Sauté the fennel briefly in it. Spice up. Mix rice with vegetables and dressing. Sprinkle with chives.

Approx. 40 minutes – per person: approx. 300 kcal – E 8 g, F 4 g, KH 55 g – Cholesterol: approx. 4 mg

Appetizers-Couscous-Salat

Ingredients for 6 people:

  • 400 grams of eggplant
  • 450 g bell pepper
  • 300 grams of tomatoes
  • 2 cloves of garlic
  • 1/2 unwaxed lemon
  • 500 ml vegetable stock (instant)
  • 4 tbsp olive oil
  • 1 EL Senf
  • Jodsalz
  • pepper from the grinder
  • 300 g Couscous (Instant)
  • 1/2 bunch mint
  • 1/2 bunch basil
  • 3 EL Cashewkerne
Preparation:
  1. Preheat the oven to 180 degrees (convection: 160 / gas: level 3). Wash and clean vegetables . Slice the aubergines. Quarter the peppers. Cut tomatoes into wide slices. Peel garlic. Place vegetables on baking sheets and bake in the oven for about 20 minutes. Turn in between.
  2. Squeeze lemon. Mix the juice with 50 ml stock, olive oil and mustard. Season with salt and pepper.
  3. Mix the still warm vegetables with a quarter of the dressing and marinate for about 15 minutes. Boil the rest of the broth. Pour over the couscous and leave to swell.
  4. Wash the mint and basil, cut into small pieces. Roast the cashew nuts in a pan without fat for about 2 minutes. Mix in the couscous, herbs and the rest of the dressing. Season with salt and pepper. Serve the vegetables with the couscous.

Approx. 50 minutes – per person: approx. 320 kcal – E 9 g, F 12 g, KH 47 g – Cholesterol: 0 mg

chicken skewers

Ingredients for 12 skewers:

  • 700g chicken breast
  • sea-salt
  • Pepper with from the mill
  • 12 slices of raw ham
  • 12 sprigs of rosemary
  • 6 small red onions
  • 3 tbsp olive oil
Preparation:
  1. Rinse chicken and pat dry. Cut into pieces of equal size. Season with salt and pepper. Halve the ham slices.
  2. Wash and dry the rosemary. Wrap the pieces of meat with ham.
  3. Peel and quarter the onions. Thread the skewers alternately with the pieces of chicken. Brush with oil and place on the grill for about 10 minutes.

Approx. 20 minutes (without grilling time) – per skewer: approx. 100 kcal – E 16 g, F 4 g, KH 0 g – Cholesterol: approx. 46 mg

fish packet

Ingredients for 12 packets:

  • 12 ready-to-cook red mullets (250 g each)
  • sea-salt
  • Pepper with from the mill
  • 12 sheets of parchment paper
  • 2 cloves of garlic
  • 3 tbsp pickled capers
  • 1 EL Senf
  • 2 tbsp honey
  • 1 bunch of thyme
Preparation:
  1. Rinse the fish thoroughly inside and out and pat dry. Season inside and out with salt and pepper. Place red mullet on a piece of parchment paper.
  2. Peel and coarsely chop the garlic. Mix in the capers, mustard and honey. Season with salt and pepper. Coat the fish with it.
  3. Wash and dry the thyme. Spread on the fish. Twist the ends of parchment paper and place the fish on the grill for about 20 minutes.

Approx. 20 minutes (without grilling time) – per packet: approx. 170 kcal – E 31 g, F 4 g, KH 1 g – Cholesterol: approx. 100 mg

Summer pasta salad

Ingredients for 6 people:

  • 500 g Spaghettini
  • Jodsalz
  • 1 small cucumber
  • 300 g snow peas
  • 1 Kopf Friseesalat
  • 1 piece of ginger
  • 1 unwaxed lime
  • 1 pot watercress
  • 200 g fresh goat cheese
  • 250 ml vegetable stock (instant)
  • pepper from the grinder
Preparation:
  1. Cook noodles in salted water for about 6 minutes until al dente. Drain, rinse with cold water and let cool.
  2. Wash the cucumber and snow peas. Halve the cucumber lengthways and scrape out the seeds with a spoon. Chop the cucumber.
  3. Halve sugar snap peas. Divide lettuce, wash and shake dry.
  4. Peel and dice ginger. Squeeze lime. Wash watercress. Pluck the leaves from the stems. Puree with ginger, lime juice, cream cheese and broth. Season with salt and pepper.
  5. Mix spaghetti with cucumber and snow peas. Mix with the frisée salad and dressing and serve.

Approx. 35 minutes – per person: approx. 260 kcal – E 13 g, F 8 g, KH 31 g – Cholesterol: approx. 34 mg

Garden Vegetable Salad

Ingredients for 6 people:

  • 500 grams of carrots
  • 400 g green asparagus
  • 400 grams of green beans
  • Jodsalz
  • 3 red onions
  • 350 g shiitake mushrooms
  • 4 tbsp olive oil
  • 1 bunch of thyme
  • 1/2 bunch of flat-leaf parsley
  • 1 clove of garlic
  • 4 EL Balsamic-Essig
  • 1 tbsp honey
  • 1 EL Senf
  • pepper from the grinder
Preparation:
  1. Wash carrots, asparagus and beans. Peel and slice the carrots. Peel the ends of the asparagus and cut in half. Clean and halve the beans. Blanch the vegetables in boiling salted water for about 3 minutes (beans about 6 minutes) and drain well.
  2. Peel and slice the onions. Clean and quarter the mushrooms. Heat 1 tbsp oil in a pan. Sauté onions and mushrooms in it for about 2 minutes. Mix with the rest of the vegetables.
  3. Wash the thyme and parsley, pluck off the leaves and chop. Peel and chop the garlic. Mix the remaining oil, vinegar, honey and mustard with the herbs and garlic. Season with salt and pepper. Mix the dressing with the salad.

Approx. 45 minutes – per person: approx. 180 kcal – E 7 g, F 12 g, KH 10 g – Cholesterol: 0 mg

Marinated Pork

Ingredients for 6 people:

  • 6 pork escalopes (150 g each)
  • 4 tbsp olive oil
  • turmeric (ground)
  • cumin (ground)
  • 1 THE Fenchelsamen
  • 3 sprigs of oregano
  • Jodsalz
  • pepper from the grinder
Preparation:
  1. Rinse the cutlets and pat dry. Mix oil with turmeric, cumin and fennel seeds.
  2. Wash oregano, pluck off the leaves and chop. Add to the marinade. Season with salt and pepper. Marinate the escalopes in it for at least 1 hour. Place on the grill for about 10 minutes.

Approx. 10 minutes (without marinating and grilling time) – per person: approx. 220 kcal – E 34 g, F 10 g, KH 2 g – Cholesterol: approx. 105 mg

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Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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