Summer has come, and with it the warmth that many love. There is nothing better this season than to overindulge in salads. The cold dish was already a great success with our ancestors. The writer and gardener John Evelyn (1620-1706) developed an interest in salads in the second half of the 17th century, published an entire book devoted to dishes from leaves and vegetables, and advocated the idea that one could live well and be healthy throughout life. a year on a salad diet. So, to enjoy the best of this delicacy, Chef Fred Avellar of Cozinha do Fred gives tips on delicious salads with an exquisite touch. They promise to update this daily salad.
Salads are on the rise. Due to the recent pandemic, people’s desire for a more balanced diet has increased. In addition, long periods of quarantine encouraged outdoor activities and small gardens, and many people grew vegetable gardens at home to pass the time. Whether it’s the famous variant of the Caesar salad or a simple Greek salad, the fact is that the dish has become a favorite among Brazilians and is present in most dishes here.
First of all, it is important to say that salads are really healthy, as they contain products “in natura”, that is, without industrialization or with a small level of industrialization. In addition, the variety of leaves, vegetables and sauces guarantees a range of essential nutrients for the body, which ensures a balanced diet.
Finally, light and fresh salads are perfect for hot days. They are highly digestible, that is, they do not weigh down the stomach and make everyday tasks easier. And there are several ways to spice up a meal, adding cheese, chicken, or grains to ensure an extra dose of protein and satiety without weighing the scales.
Check out Chef Fred Avellar’s tips and take the opportunity to create memorable, out-of-the-ordinary salads with an explosion of flavor. This is a guarantee of a light, tasty and light meal.
1 – Punch Salad with Beets, Candied Tomatoes and Mint Yogurt Sauce
This dish, served by the chef at Fred’s Kitchen, has become a hit on the menu. Leaf mix: baby curly lettuce, baby romaine lettuce, radicchio, ora pro nobis, purslane, sorrel, beet leaf, carrot leaf, arugula and red cabbage sprouts, and various edible flower petals.
For the sauce, simply mix 200 ml of natural unsweetened Greek yogurt with 50 g of minced mint leaves and 3 sprigs of minced thyme leaves, a tablespoon of olive oil and salt to taste.
Then you should toast 1 beetroot wrapped in aluminum foil until soft but not too soft. Peel and cut into cubes about 1 cm.
Finish off with a mixture of yellow and red cherry tomatoes in a skillet, 2 garlic cloves, peeled and crushed, 3 sprigs of thyme, 1 bay leaf and drizzle with olive oil. Bring to a very low heat (the oil should be hot without frying – the tomatoes should be candied, not fried) for 30 minutes.
When assembling, put a little sauce on the bottom of the plate, cover with leaves and sprinkle with beetroot cubes and yellow and red tomatoes. Finish off with a drizzle of extra virgin olive oil and fleur de sel.
2) Green salad with fruits and cheeses and nuts
This is for lovers of more intense flavors. Mixture of arugula leaves, watercress, romaine lettuce and radicchio, torn by hand. Slice a few figs and dice the mango. Tip: Brown the figs in a pan with a dash of honey.
Complement your recipe with cheeses: gorgonzola (or other blue cheese), minas frescal and grana padano, cut into large cubes and mixed. Mix a small handful of crushed Brazil nuts and cashews with the cheese.
For dressing, separate 5 tablespoons of balsamic vinegar, 2 tablespoons of olive oil, 1/2 tablespoon of mustard and 1 teaspoon of honey. Mix everything until smooth
Arrange the mixed leaves on a plate, top with at least 3 slices of figs and a few mango cubes, sprinkle with the cheese and chestnut mixture, and drizzle with sauce to close.
Both recipes take less than 30 minutes and are guaranteed to add a special touch to your dish. For accompaniment, choose a good chardonnay or rosé wine. Enjoy your food!
Chef Fred Avellar – Fred’s Kitchen
After almost 20 years of making great films, director Fred Avellar decided to change his life. He went to Madrid to study gastronomy at Le Cordon Bleu. Returning to Brazil after a busy journey through Spain, including the Camino de Santiago, the chef decided to invest in his own establishment, Cozinha do Fred. With a proposal to offer exclusive and intimate dinners seven times, its cuisine bears the influence of Brazilian and Mediterranean cuisine. The chef uses French techniques and a touch of modernity to bring to life unforgettable dishes that appeal to all the senses of his guests.