Salad with cheese and raspberries
A fresh, satisfying salad made with brown rice, baby spinach, low-fat fresh cheese, hard-boiled egg, avocado and raspberries. It combines raw vegetables rich in vitamins with complex carbohydrates and high-quality protein, making it a complete meal that is easy to prepare ahead and take to work in a lunchbox.
At a glance
- DifficultyEasy
Allergens
- Dairy
- Egg
Who this recipe is for
A complete cold meal with raw vegetables, whole grains and protein. It fits a weight-loss plan and is easy to take to work or eat when time is short.
Ingredients
Step by step
- Cook the brown rice in boiling water with a pinch of salt, following the packet instructions. Drain and leave to cool.
- Boil the egg for 10 minutes, cool it in cold water, peel it and cut it into quarters or slices.
- Wash and drain the baby spinach, cherry tomatoes and grated carrot or carrot cut into thin sticks.
- Cut the tub of low-fat fresh cheese into pieces and slice the quarter of avocado.
- Arrange the baby spinach and cooked brown rice in the base of a deep bowl.
- Top with the fresh cheese, hard-boiled egg, avocado, sweetcorn, cherry tomatoes and fresh raspberries.
- Dress with the tablespoon of extra-virgin olive oil and a splash of Modena balsamic vinegar just before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people who do not eat dairy
Replace the tub of fresh cheese with 100 g of firm tofu, diced, or 60 g of cooked edamame.
If you would like a creamier alternative dressing
Whisk two tablespoons of low-fat plain yoghurt with lemon juice, salt and black pepper to make a light vinaigrette.
If you cannot find raspberries
Use fresh blueberries, sliced strawberries or a few pomegranate seeds for a fresh, tangy contrast.
What it provides
Raw vegetables and fruit retain their heat-sensitive water-soluble vitamins, especially vitamin C. Hard-boiled egg and low-fat fresh cheese provide high-quality protein with a moderate fat profile. Avocado and extra-virgin olive oil provide heart-healthy monounsaturated fatty acids, while brown rice supplies slowly absorbed carbohydrates and filling fibre.
The dietitian's tip
Eating raw vegetables at least once a day helps increase your intake of vitamins and minerals, some of which are partly lost during cooking. If you take this salad to work, carry the dressing separately and add it just before eating so the spinach leaves stay crisp.
This is one of our recipes for weight loss. More salads and cold dishes: pasta salad with egg and tuna and melon and almond gazpacho.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
You have tried diets that worked for a month, only for the weight to come back, and now you do not know…
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Would you like a plan made for you?
A recipe fits or does not fit depending on what is going on with you. In clinic we build the whole plan around what you eat, what you tolerate and what you fancy.