Friday Salad

Salad "Vendredi" – An explosion of freshness and color on your plate

Who doesn't love a fresh salad, full of flavors and textures? The "Vendredi" salad is a simple yet refined dish that combines healthy ingredients in a delicious and appealing way. This recipe is not only an excellent option for lunch or dinner but also a fantastic choice for a festive meal or a gathering with friends. Let's explore together how we can bring this vibrant salad to our plates!

Preparation time: 15 minutes
Cooling time: 10 minutes
Number of servings: 4

Ingredients

- 1 iceberg lettuce (or any other preferred type of green lettuce)
- 1 cucumber
- 100 g black olives (preferably pitted)
- 50 g sunflower seeds
- 50 g flaxseeds
- 200 g cherry tomatoes
- 1 red bell pepper
- 1 yellow bell pepper
- A bunch of fresh parsley
- 1 lemon (or balsamic vinegar, to taste)
- Fresh basil leaves
- 3-4 tablespoons of grape seed or olive oil
- Salt and pepper to taste

A note about the ingredients

The "Vendredi" salad gets its name from a tradition of celebrating the end of the week with a healthy and comforting dish. The ingredients are varied yet accessible, making this salad easily adaptable to individual preferences. For example, for an extra protein boost, you can add grilled chicken or tuna.

Preparing the salad

1. Wash and prepare the ingredients:
- Start by washing the iceberg lettuce under cold running water. It’s important to remove any impurities.
- Tear the lettuce leaves into large pieces by hand – avoid using a knife, as cutting can oxidize the leaves and make them wilt faster.

2. Prepare the vegetables:
- Slice the cucumber into thin rounds.
- The bell peppers can be cut into thin strips to add a crunchy note to your salad.
- Cut the cherry tomatoes in halves or quarters, depending on your preference.

3. Assemble the salad:
- In a large salad bowl, add the first half of the iceberg lettuce leaves. This will be the perfect base and will keep the other ingredients in a pleasant harmony.
- Continue adding some olives, cucumber slices, sunflower seeds, and roughly chopped basil and parsley leaves. The latter will provide a fresh fragrance and intense flavor to the dish.
- Then, complete with the remaining ingredients: bell peppers, cherry tomatoes, and sunflower seeds.

4. Prepare the vinaigrette:
- In a small bowl, mix the olive or grape seed oil with lemon juice (or balsamic vinegar), salt, and pepper to taste.
- This vinaigrette will add a perfect balance between acidity and fat, highlighting the flavors of the ingredients.

5. Final Touch:
- Drizzle the vinaigrette over the salad and gently toss, being careful not to crush the ingredients.
- You can garnish the salad with parsley and basil leaves on top for a more attractive look.
- If desired, you can let the salad bowl chill for 10 minutes to allow the flavors to meld even better.

Serving and variations

The "Vendredi" salad can be served plain or with crunchy croutons for added texture. If you want to add a savory element, you can sprinkle grated Gouda or mozzarella cheese on top. These cheeses melt easily and bring a rich taste, perfect for complementing the freshness of the vegetables.

Useful tips

- Caring for the ingredients: Make sure the vegetables are as fresh as possible. Choose seasonal vegetables to enjoy the best flavors.
- Storing the salad: If you don’t serve the entire salad, keep it in an airtight container in the refrigerator. It will keep well for 1-2 days, but it’s recommended to add the vinaigrette just before serving to prevent the ingredients from wilting.

Nutritional benefits

This salad is not only delicious but also extremely healthy. It is rich in vitamins, minerals, and antioxidants from fresh vegetables. Sunflower seeds and flaxseeds provide an excellent source of omega-3 and protein, while olives are beneficial for heart health due to their healthy fat content.

Frequently asked questions

1. Can I substitute iceberg lettuce with another type of lettuce?
- Absolutely! You can use any type of green lettuce, such as arugula, romaine, or even spinach, depending on your preferences.

2. What else can I add to the salad?
- You can experiment with avocado, grated carrot, celery, or even fruits like apples or pears for a sweet note.

3. How can I make the salad more substantial?
- Add a source of protein, such as tuna, grilled chicken, hard-boiled eggs, or feta cheese for added substance and nutrients.

Conclusion

The "Vendredi" salad is an excellent choice for anyone looking to bring a touch of freshness and flavor to their diet. With each carefully selected ingredient, this salad will not only delight your taste buds but also support a healthy lifestyle. So, don’t wait any longer! Embrace the colors and flavors of this salad and enjoy a delicious and nourishing meal. Bon appétit!