When summer is coming, we start dieting and eating healthier, and we eat a lot of salads. They are the perfect meal: they are healthy, quick and easy to prepare, light and fresh. But sometimes we use unhealthy high-fat ingredients or high-calorie dressings and our salad is no longer light, healthy or a good choice to lose weight, but don’t worry, this delicious rainbow salad is totally bikini-friendly.
A few years ago I went to a famous fast food restaurant and I ordered a salad instead of a burger and fries because I was on a diet (I wasn’t vegetarian yet). When I checked the calories in my salad I realized that the two options had almost the same calories! Cheese and high-calorie dressings were killing my diet.
I love this salad because is delicious, healthy and so low in fat, it has only 174 calories per serving, but you can eat more with no regrets. The dressing has only 3 ingredients: tomato, onion and basil. It tastes amazing and is also a raw vegan dressing. You can also add spices if you want.
It’s important that your meals are full of color, it means that your diet is balanced and full of life, and you’re eating many different nutrients. You can add any fruit or vegetable you can think of. This time, we’ve added tomatoes, carrots, yellow pepper, avocado, onion, blueberries and spinach.
Olive oil (and other kinds of oil) is a fat, and you have to be careful when you use it. I also add it to my salads sometimes, but since I discovered low-fat dressings I hardly ever use it. This tomato-onion-basil dressing is one of my favorite, it’s simple, cheap and so easy to prepare. Its flavor reminds me a bit of gazpacho.
I’ve never eaten blueberries in a salad, I’ve always eaten them in sweet recipes and drinks, but I’m in love with this salad! If you can’t find blueberries or they are too expensive for you, you can use strawberries or any other fruit, apple is a great choice!
Although you’re not on a diet, you also need to eat salads, it’s really important to eat raw fruits and vegetables because when we cook them we destroy many of their nutrients. This rainbow salad is good for your health and you can prepare it in less than 15 minutes! Eating healthy is so quick and easy, you only need good recipes, a blender, a knife, a cutting board and a bowl, that’s all!
- 2 cups spinach (60 grams)
- 6 cherry tomatoes
- 1 carrot
- ½ yellow pepper
- ½ avocado
- ¼ red onion
- ¼ cup blueberries (35 grams)
- 2 tomatoes
- ¼ onion
- 3 leaves of basil
- Place the spinach and the rest of the ingredients (chopped) in a bowl.
- To make the dressing you only have to place the 3 ingredients in a blender and blend until smooth.
- Pour the dressing over the salad.
- Serving Size: 1/2 of the recipe
- Calories: 174
- Sugar: 9.7 g
- Sodium: 60.8 mg
- Fat: 8.3 g
- Saturated Fat: 1.2 g
- Carbohydrates: 24.4 g
- Fiber: 8.9 g
- Protein: 5.8 g