3 IDEE DI INSALATE FREDDE BUONISSIME, LIGHT E SAZIANTI: COUS COUS , INSALATA DI PATATE E CON AVOCADO

feta cheese

🥗Healthier: goat cheese

💰Cheaper: cottage cheese

Goat cheese provides a similar tangy flavor with fewer calories.

black olives

🥗Healthier: green olives

💰Cheaper: canned black olives

Green olives are often lower in cost and provide a different flavor profile.

Prepare the couscous by bringing 280gr of hot water to a boil, adding a teaspoon of salt and a tablespoon of olive oil. Stir in 160gr of couscous, cover, and let it sit for about 5 minutes until fluffy.

Chop 250gr of tomatoes, 150gr of low-fat quartirolo or feta, and 30gr of pitted Taggiasca olives. Combine these with the couscous, adding a pinch of salt, 6 walnut halves, and a generous handful of basil leaves. Drizzle with a teaspoon of lemon juice and mix well. Serve garnished with a slice of lemon and a basil leaf.

For the potato salad, boil 500gr of new potatoes in 1 liter of room temperature water until tender. Drain and let cool. Chop 150gr of celery, 150gr of tomatoes, and one medium yellow bell pepper. In a bowl, combine the cooled potatoes with the chopped vegetables, adding 2 pinches of salt, 4 tablespoons of olive oil, 2 tablespoons of apple cider vinegar, and a generous amount of chopped parsley. Optionally, serve with 3 rings of red Tropea onion, a boiled egg, and 10 pitted Taggiasca olives on each plate.

For the oriental salad, cook 60gr of basmati rice according to package instructions. In a bowl, combine the cooked rice with 120gr of rinsed and drained chickpeas, 90gr of red stem lettuce, 80gr of julienned carrots, and 40gr of alfalfa and red chard sprouts. Add a ripe avocado, a generous pinch of salt, 2 tablespoons of olive oil, a teaspoon of lime juice, and a teaspoon of toasted sesame seeds. Mix well and serve.

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