Immunity-boosting salad recipes

In the cold season, we often get colds due to a decrease in immunity. To maintain it, you need to nourish the body with healthy vitamin products. The secret of cold season fortifying meals is to use seasonal fruits and vegetables with added nutritious ingredients. We have compiled a selection of 7 winter salads that will warm, energize, and give you a good mood.

Carrot-orange with garlic

A bright and positive salad will help support the body's defenses thanks to beta-carotene in carrots, ascorbic acid in orange and phytoncides in garlic. Instead of mayonnaise, you can take sour cream or natural yogurt, then the benefits will be double.

Ingredients:

• 3 medium carrots;
• 1 large orange;
• 2 cloves of garlic;
• salt, mayonnaise to taste.

Preparation:

1. Peel and grate the carrots.
2. Remove the peel from the orange, disassemble into slices and separate the pulp from the films.
3. In a bowl, combine carrots, orange pulp. Squeeze the garlic on top through a press, salt.
4. Season with mayonnaise or sour cream.

Warm salad with beets and pumpkin

This dish is served immediately after cooking, until it has cooled down. Pumpkin will help fight winter blues and drowsiness, and beets will strengthen strength and drive away fatigue. Bake vegetables in the oven, then they will retain their beneficial properties and taste.

Ingredients:

• 300 grams of pumpkin pulp;
• 3 small beets;
• ½ red onion;
• a large bunch of lettuce leaves or mix packaging;
• 2 tbsp. l. pine nuts and pumpkin seeds;
• 2 tbsp. l. balsamic vinegar;
• 2 tbsp. l. olive oil;
• dried thyme;
• salt and pepper to taste.

Preparation:

1. Peel and cut vegetables into small slices, onions into half rings.
2. Take 2 sheets of foil and place the pumpkin in one and the beets in the other. Spread the onion evenly over the top, season with thyme, salt and oil. Wrap in envelopes and bake in the oven at 200 degrees for about 20-30 minutes.
3. At this time, pick the salad leaves with your hands into a large, wide dish.
4. Lightly fry the nuts and seeds in a dry skillet.
5. When the vegetables are ready, cool them down a little and place them on the salad.
6. Sprinkle with nuts and seeds and drizzle with balsamic vinegar.

Broccoli and green beans

Another warm salad will charge you with vitamins. Glucosinolates, which are rich in broccoli, strengthen the weakened body, which is especially important after illness. And the antioxidants from green beans fight colds and protect cells from premature aging.

Ingredients:

• 200 g each fresh or frozen broccoli and green beans;
• 100 grams of cherry tomatoes;
• 100 grams of peeled boiled shrimp;
• 100 grams of brine cheese (feta cheese or feta);
• 1 tbsp. l. sesame;
• ½ hour l. ground paprika;
• 1 clove of garlic;
• 2 tbsp. l. olive or sesame oil;
• salt and pepper to taste.

Preparation:

1. At 1 st. l. oil fry broccoli, disassembled into inflorescences, green beans and shrimps. Squeeze the garlic into the pan through a press, mix. Season with paprika, pepper, salt and sesame seeds.
2. Cut the cherry tomatoes in half and the cheese into cubes.
3. Combine all ingredients in a large bowl and pour over the remaining oil.

Sauerkraut with walnuts

Sauerkraut is high in vitamin C, which protects us from colds and flu. And the walnut is the record holder for antioxidants. Such a simple salad can be prepared and eaten every day, especially if you have stocked up on sauerkraut for the winter. Then, in the cold season, colds will bypass you.

Ingredients:

• 500 grams of sauerkraut;
• 100 grams of walnuts;
• ½ sweet apple;
• ½ red onion
• 1 tbsp. l. vegetable oil.

Preparation:

1. Grind the walnuts with a rolling pin or in a mortar.
2. Cut the apple into cubes, the onion into half rings.
3. In a large salad bowl, combine the sauerkraut, onion, nuts, and apple.
4. Season with oil and mix well.

Beetroot with garlic

Many famous beet salad contains a large amount of iron, manganese, vitamin C, phytoncides. Therefore, in winter, it must be included in your diet more often.

Ingredients:

• 4 medium boiled or baked beets;
• 7 cloves of garlic;
• 2 tbsp. l. mayonnaise, sour cream or yogurt for dressing;
• salt to taste.

Preparation:

1. Peel the beets and grate on a medium grater.
2. Pass the garlic through a press.
3. In a bowl, combine the beets, garlic, dressing and salt, and stir well.

Orange with salmon

Choose any red, slightly salted fish for this appetizer. Carefully study the composition on the package so that it does not contain unnecessary ingredients that, instead of being beneficial, can harm. Salmon, thanks to fatty acids and vitamin D, fights chronic inflammation, fatigue, depression. Orange will complement the benefits by enriching the salad with vitamin C.

Ingredients:

• 1 large orange;
• 100 grams of lightly salted salmon;
• a large bunch of lettuce leaves;
• 2 tbsp. l. olive oil;
• salt and pepper to taste.

Preparation:

1. Pick up the salad with your hands.
2. Peel the orange from the peel and films, remove the pulp.
3. Cut the fish into small pieces.
4. In a bowl, combine lettuce, orange, fish.
5. Season with oil, salt and pepper.

With shrimps and tangerines

Such a dish will help not only strengthen the immune system, but also keep fit. Prepare it instead of dinner. It will saturate you for a long time, because it contains complete protein, and very few calories.

Ingredients:

• 250 grams of peeled boiled shrimp;
• 1 green apple;
• 3-4 tangerines;
• 2 stalks of celery;
• 150 ml of thick natural yogurt;
• salt to taste.

Preparation:

1. Peel the apple and cut into small cubes.
2. Peel the tangerines. If the fruits are large, cut each wedge in half, and the small ones can be left intact.
3. Chop the celery diagonally.
4. Combine shrimp, tangerines, apple and celery in a salad bowl.
5. Season with yogurt and salt.

All of these snacks, if prepared during cold season, will help boost immunity. And if you are already sick, they can quickly get you to your feet.