Who says the salads are they only good in summer? There are tasty recipes suitable for every season, healthy, tasty and perfect to give us the right energy before or after a workout. So, for this first Monday of October, we have decided to offer you a fit lunch with ingredients inspired by Northern and Eastern Europe. Simple, seasonal raw materials, which together form a winning and not at all trivial mix. We are talking aboutbeet salad And Goat Robiola, topped with a uniquely flavored vinaigrette. Find out how it’s made and why, in addition to being good, it’s good for you.
Protein: goat robiola
Our fit lunch today is inspired by international flavors, but knows how to highlight many Italian specialties. The Robola, for example, it represents a group of typical Italian cheeses. Its origins lie between Piedmont and Lombardy and there are different types depending on the milk used and the seasoning. For this salad we chose the Fresh goat cheese robiola, with a strong taste and high digestibility. Even people who are lactose intolerant tolerate this dairy product better. In addition, this type of cheese is rich in protein, contains excellent amounts of certain B vitamins and vitamins of groups D and K as well as interesting levels of minerals, such as potassium, calcium and phosphorus. Of course, goat robiola is not an ingredient low in fat and cholesterol, but you should know that in the right quantity (80 – 100 g) and as part of a varied and balanced diet, it is not prohibited. Not only. According to Assolatte, the specific composition of goat’s milk does not cause an increase in blood cholesterol. Additionally, goats that are free to graze and feed on wild grasses produce milk with less cholesterol.
Carbohydrates: black bread
We are not talking about the charcoal bread that was all the rage a few years ago, but about an old tradition from Northern and Eastern Europe. The black bread it is prepared by mixing rye flour and wholemeal flour and can boast of offering a large amount of fiber to our body. In addition, rye is a cereal with a low glycemic index.
The beet or beetroot is a vegetable cultivated since antiquity in Italy but, culinaryly, it is more appreciated in Eastern Europe. Think Ukrainian Soup Borscht or Polish accompaniment Buraczki. But there are great reasons to enjoy beets. It is above all a food low in calories and fat. Instead, there is an abundance of vitamins (B1, B2, B3 and C) and mineral salts (iron, calcium, potassium and phosphorus). It is indeed an ingredient renowned for its remineralising, nourishing and digestive properties. For our fit lunch, in addition to the beetroot, you can then add the leaves more tender than spinach which can add color and flavor to our salads.
The red turnips they can be eaten raw, simply grated, or baked or grilled. In this second case, you can cook them yourself following our recipe, as well as the black bread, or buy ready-made in the supermarket or in your trusted store. Pre-cooked, vacuum-packed turnips are a more common ingredient than you might think.
Vinaigrette: balsamic vinegar and mustard vinaigrette
Here we are at the last part of ours beet salad and goat cheese robiola, the last touch of taste. If you’re short on time and have few ingredients in the pantry, dress the lunch in shape with a quick salad dressing. Otherwise, mix extra virgin olive oil, balsamic vinegar, mustard and a dash of acacia honey. Did you know you can also make mustard sauce at home? It will be even healthier and tastier. Then store it in the fridge so you can add it to all your recipes, from spaghetti to chicken.