the ideal meal to make a tasty and appetizing lunch in a short time, perhaps to take to the beach. From the classic salad

Rice salad and large salad are two summer recipes, from many choices for the lunch break or prepared at home because they are considered light and low in calories. In reality, the two dishes are not low-calorie in themselves and a lot depends on the ingredients used to prepare them.

In fact, even in simple salads consisting only of vegetables, it is good to consider the caloric contribution of the individual ingredients: the very banal spoonful of oil already brings about 90 kilocalories. If we add to this the ingredients that are most commonly used, such as sausages, cheeses, eggs and various sauces, we can consider that the salad is not such a light dish. Summer salads with tuna, fresh and low-fat cheeses, eggs and accompanied by a portion of bread are a unique dish complete with all the nutrients.

How to assemble the ingredients to make a balanced and satiating salad?

On hot days it is preferable to choose fresh meals, rich in fruit and vegetables that provide an abundant amount of mineral salts, vitamins and water.

Precisely minerals and water have a rehydrating role useful in replenishing the losses that occur with sweating. Furthermore, vitamins and antioxidants counteract the action of ultraviolet rays and protect our skin from damage caused by them.

A balanced meal, according to the model of the Mediterranean diet, must provide complex carbohydrates, proteins and fats in the right quantity. The balanced diet provides for the daily intake of calories from 10-15% of proteins, 25-30% of fats and 55-60% of carbohydrates.

Within these recommendations, it is good to prefer proteins from fish, legumes, cheeses and white meat.

Below are described the ingredients for an alternative salad, compared to the more seasoned ones. This salad, in addition to having a lower calorie content, has a reduced fat content and an adequate protein intake. Prefer balsamic vinegar oil which further reduces the kcal provided by the dressing.


  • Grilled chicken
  • Grana cheese flakes
  • Tomatoes
  • Green leaf salad (rocket, valerian, etc.)
  • Carrot cut into julienne strips
  • Extra virgin olive oil
  • Lemon juice

Recipe of the day

Salad with fiordilatte, olives and croutons

Ingredients for one serving:

  • 80 g of fiordilatte
  • 10 green olives
  • 100 gr of carrots cut into julienne strips
  • 100 gr of cherry tomatoes
  • 50 gr of mixed salad
  • 40 gr of wholemeal bread
  • 1 tablespoon of extra virgin olive oil

Assemble all the washed vegetables and cut them into a large bowl, add the croutons, the mozzarella fiordilatte cut into cubes; mix to mix all the ingredients, then season with oil and chopped herbs to taste.

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