3 Full Fruit Salads Packed With Vitamins

Fresh fruit is not just a great dessert or a great healthy food to eat between meals. It is also a versatile ingredient in savory dishes and main meals, and without a doubt the easiest way to introduce them is through salads.

That way, we can play with sweetness or acidity to create delicious contrasts. We can also play with textures, both those offered raw and cooked, for example, grilled.

The avocados grilled and have become a trend, but let ‘s not forget that we can do the same with pineapple or watermelon and that they acquire a flavor and a different texture.

The salads and whole fruits are two ways to rehydrate eating that are highly recommended in summer: We provide plenty of water accompanied by minerals, vitamins and fiber. In addition, we can perfectly combine them and create complete salads, great to take to work or to eat a single dish that provides us with all the nutrients.

Below I propose three complete salads with fruit, all of them included in today’s weekly menu.

• You can download the weekly vegan menu here.

Salads with fruit for your healthy weekly menu

In the weekly menus I always encourage you to put an extra salad bowl in any of your main meals. In today’s weekly downloadable menu, a green and fruity menu, salads take center stage, becoming unique dishes in their own right, with the added energy of fruit.

Cold dishes are great for hot times, but remember that it is important that they are refrigerated until ready to eat them.

Even if we have eaten fruit at lunch, in our whole salad or as a dessert, remember that there is no restriction on this for the general population. So, unless your healthcare provider tells you otherwise, you can add other pieces of fruit throughout the day.

When choosing breakfasts and snacks or snacks, in this menu in which there is a lot of salad and fruit, we have two options: continue with the same style based on fruits and green smoothies, or add whole grains. This will depend on your nutritional needs and your tastes.

And here are the three complete salad recipes with fruit that I had promised you:

1. Fig (or fig) salad with tofu

Figs and figs are the fruits of the fig tree, highly appreciated for their incomparable flavor and properties. The figs arrive at the beginning of summer and the figs at the end.

This salad looks great with pear, so add a peeled and cored one: in early summer you will have water pears and ercolinas, and more towards the end, the first autumn pears.

Ingredients for 4 servings:

• 400 g soft tofu
• 400 g of cooked potato (and chilled in the fridge, to take advantage of its prebiotic properties)
• 200 g of oak leaf lettuce or other green leaves
• 5 or 6 figs
• 1 handful of walnuts, chopped
• homemade almond or cashew cream (optional, we subtract 100 g tofu)

For the vinaigrette:

• 3 tablespoons olive oil
• 1 tablespoon maple syrup
• 1 tablespoon of vinegar
• 1 tablespoon tamari or soy sauce
• ½ teaspoon mustard or less

preparation:

1. We press the tofu to remove the excess liquid, unless it is silken or silky tofu or a very soft tofu.
2. The prebiotic potato is steamed whole with the skin on and left to cool in the fridge for one day, after being tempered. At the time of preparing the salad, we cut it into slices.
3. In a large tray or salad bowl, we place the clean lettuce leaves, drained and split with our hands.
4. We place the potato and the crumbled tofu on top with our hands.
5. We wash and cut the figs or figs into eighths, and distribute it over the tofu.
6. In a bowl, mix all the ingredients for the vinaigrette, spread it over the top and finally add a crunchy touch with the chopped walnuts.

2. Salad with peach and spinach

For this salad you can use spinach as a green leaf, but also arugula, watercress or another green leaf of your choice, as well as green sprouts if you get them in bulk.

Rice can be added to this combination if more energy is needed, which can be exchanged for steamed potato or whole wheat pasta. In autumn, we can make this same salad with persimmons instead of peaches.

Ingredients for 2 servings:

• 2 firm ripe peaches
• 50 g of hemp seeds already peeled
• 2 or 3 handfuls of green leaves
• 200 g of brown rice
• 5 or 6 green olives
• 1 small white onion
• 1 handfuls of broccoli sprouts
• 2 tablespoons extra olive oil
• 1 tablespoon of lemon juice
• 1 tablespoon soy sauce
• salt and freshly ground black pepper
• 5 or 6 pickles in vinegar (optional)

preparation:

1. We wash the peaches well, remove the stem, pit and peel them with a small knife or lace. Then we cut them in half moons.
2. We wash the green leaves well, drain them and place them in a bowl or tray to serve.
3. Peel and chop a white onion, which we add to the spinach.
4. Add the brown rice on top and place the peach on top.
5. At this point, add the olive oil, soy sauce and lemon juice and season to taste.
6. Finally, we spread the hemp seeds, broccoli sprouts, olives and pickles.

You can add other seeds and nuts of your choice.

3. Bean and apple salad

A salad that you can make practically all year round and that gives you complete and quality protein thanks to the beans. If you can’t find them in your area, feel free to swap them for chickpeas or azukis beans, as they also contain all the essential amino acids.

In the recipe we indicate the weight once cooked. Remember that these legumes need to soak for about 24 hours if possible if you are going to cook them at home.

Ingredients for 4 servings:

• 500 g of cooked beans, drained
• 2 tomatoes
• 1 medium red onion
• 1 Granny Smith apple
• 4 tablespoons of olive oil
• the juice of 1 lime or half a lemon
• cilantro
• Salt
• 1 handful of tortilla chips or nachos per person
• hot chili flakes (optional)
• 1 avocado if it’s in season in your area (optional)

preparation:

1. We drain the beans well and place them in a bowl.
2. Peel the onion, cut it finely and add it to the bowl, as we will do with the rest of the ingredients, stirring each time so that it is mixed.
3. If we use the avocado, we will cut it into cubes after removing the seeds and peeling it, adding it to the bowl.
4. We wash the tomatoes and apple well. We remove the stem and cut the tomatoes into cubes. We core the apple and cut it into cubes too.
5. We mix the lime juice with the oil and salt and integrate it into the salad.
6. We serve in the 4 servings in smaller bowls, with freshly cut coriander and chili flakes to taste.
7. We accompany with tortilla chips in the center or in the same bowl if we serve it at the moment, so that they do not get wet.

Tortilla chips are those crispy, fried or baked corn triangles that are served like nachos. Actually, nachos are the Mexican dish itself.

If you have corn tortillas at home, you can cut them into triangles and bake your own chips.

If you don’t have tortilla chips, this recipe is also very good accompanied by some steamed whole grain cereal.