Витаминные салаты для укрепления иммунитета


Автор: Яна Белкина



В межсезонье, когда защитные силы организма ослабевают, необходимо укреплять иммунитет. Лучше всего делать это с помощью витаминных салатов из тех продуктов, которые характерны для этого времени года. Предлагаем пять таких салатов.


Яблочно-тыквенный салат с соком граната и орехами

Этот салат хорош тем, что яблоки содержат витамин С, пектин и железо, а тыква это каротин и ретинол. которые поддерживают тонус организма.



Нам понадобится:

2 крупных яблока
200 г очищенной тыквы
50 г грецких орехов
100 г  сока граната
2 столовые ложки сахара или меда

1.Тыкву и яблоки очистить от кожуры и семян, натереть на крупной терке.
2. Из граната выжать сок, орехи измельчить.
3. Смешать тыкву, яблоки и орехи, заправить гранатовым соком и посыпать сахаром или полить медом. Лучше готовить салат за час до подачи на стол, чтобы ингредиенты пропитались ароматами.


Салат из краснокочанной капусты

Краснокочанная капуста содержит большое количество аскорбиновой кислоты - витамина С, необходимого для укрепления защитных сил организма.




Нам понадобится:

1 небольшой кочан капусты
2 яблока
1 лук-шалот или репчатый лук
50 г яблочного уксуса
1 столовая ложка сахара
соль по вкусу


1. Капусту нашинковать тонкой соломкой, посолить и отжать руками, чтобы она дала сок.
2. Яблоки и лук мелко нарезать, добавить в капусту, посыпать сахаром, заправить уксусом и хорошенько перемешать.

Салат из кольраби со сливками

В этом сорте капусты витамина С больше, чем в лимоне и апельсине. Плюс ценные растительные  белки и клетчатка - все это укрепляет иммунитет и очищает организм от шлаков.



Нам понадобится:

1 средний кочан кольраби
1 большое яблоко
1 морковь
1/2стакана  жирных сливок
1 ст.л. крупнозернистой горчицы
1 ст.л. лимонного сока
соль, перец по вкусу


1. Кольраби, яблоко и морковь очистить и натереть на крупной терке или нарезать тоненькой соломкой.
2. Сливки взбить до мягких пиков, добавить горчицу и сок лимона.
3. Выложить в миску нарезанные ингредиенты, залить заправкой, аккуратно перемешать, добавить соль и свежемолотый перец.


Салат из корня сельдерея с изюмом

Сельдерей - ценный источник фолиевой кислоты, витаминов группы В и каротина, которые укрепляют имунную систему.



Нам понадобится:

1 небольшой клубень корня сельдерея или 1/2 большого
1 красное яблоко
1 зеленое яблоко
1/2 стакана изюма без косточек
1 лимон
2 ст. л. оливкового масла
несколько веточек петрушки
соль, свежемолотый перец по вкусу

1. Изюм залить кипятком, оставить на 10 минут, затем слить воду.
2. Корень сельдерея и яблоки очистить от кожицы и нарезать очень тонкой соломкой.
3. Из лимона выжать сок, смешать его с оливковым маслом, посолить и поперчить.
4. Сельдерей с яблоком поместить в глубокую миску, сверху выложить изюм, полить лимонной заправкой и посыпать рубленной петрушкой.

Салат из моркови с курагой

Морковь - кладезь витамина А (каротина), а также витаминов В и Е, а также никотиновую и пантотеновую кислоты, необходимые для укрепления имунной системы.



Нам понадобится:

2 моркови
2 яблока
50 г кураги
50 г изюма
50 г грецких орехов
1 ст.л. жидкого меда
100 г натурального несладкого йогурта


1. Морковь и яблоки очистить. Морковь натереть на средней тёрке, яблоки и курагу нарезать небольшими кубиками, орехи измельчить.
2. Соединить все ингредиенты, добавить изюм и мед, заправить йогуртом и перемешать.



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