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Light cold salads are among the dishes that have a firm place on Czech tables. They are quick to prepare, easy to digest and, with the right combination of ingredients, can fully satisfy without burdening digestion. They are suitable as lunch for work, a light dinner, hospitality for guests or as a side dish to grilled meat.
A big advantage of homemade salads is their versatility. You can make them from available ingredients, adapt them to the season and adjust them to the taste of the whole family. Especially after holidays or periods when we eat heavier and fattier foods, cold salads are an ideal way to lighten the diet, give the body vitamins and still enjoy your food.
Why include cold salads in your diet more often
- support digestion and a feeling of lightness after meals
- provide the body with fiber, vitamins and minerals
- save time – you can prepare most salads in 20 minutes
- they can be prepared in advance and left to rest
1. Chicken salad with yogurt – light but filling
Chicken salad is among the most popular cold salads. Thanks to the chicken, it provides the body with protein, and the yogurt base is significantly lighter than classic mayonnaise.
Ingredients
- 300 g chicken breasts
- 1 onion
- 2 pickled cucumbers
- 150 g canned peas
- 3–4 tablespoons plain yogurt
- salt, pepper
Method
Cook the chicken in salted water for about 10–15 minutes until tender. Let cool and cut into small cubes. Finely chop the onion, cut the cucumbers into small pieces. Mix everything with the peas and yogurt, season with salt and pepper. Let the salad rest in the refrigerator for at least 30 minutes.
2. Homemade coleslaw – a classic in a lighter form
Coleslaw is a traditional cabbage salad which tastes fresher and is easier to digest in a homemade version with yogurt.
Ingredients
- ½ head of white cabbage
- 1 carrot
- 3 tablespoons mayonnaise
- 1 tablespoon plain yogurt
- 1 teaspoon sugar
- salt
Method
Shred the cabbage into thin strips, salt it and briefly massage it with your hands. Grate the carrot finely. In a bowl mix mayonnaise, yogurt, sugar and a few drops of lemon juice. Add the dressing to the cabbage and carrot, mix and refrigerate for at least 30–60 minutes.
3. Beetroot salad – simple and full of nutrients
Beetroot salad is an ideal choice for those who want to support digestion and provide the body with valuable substances.
Ingredients
- 2–3 cooked beetroots
- 1 small onion
- 2 tablespoons oil
- 1 tablespoon vinegar
- salt, pepper
- a pinch of sugar to taste
Method
Cook the beets until soft or use pre-cooked ones. After cooling, peel them and grate coarsely or slice thinly. Add finely chopped onion, oil, vinegar, salt, pepper and optionally a pinch of sugar. Let rest for at least 15 minutes.
4. Vegetable salad with sour cream – a quick classic
A simple vegetable salad that you can prepare in a few minutes and that is suitable for everyday meals.
Ingredients
- 1 salad cucumber
- 2 tomatoes
- 1 bell pepper
- 200 g sour cream
- salt, pepper
- lemon juice
Method
Wash and dry the vegetables. Slice the cucumber into rounds, cut the tomatoes into smaller pieces and the pepper into strips. Salt the vegetables, let stand briefly, then add the sour cream, pepper and lemon juice. Mix everything thoroughly.
Summary
Light cold salads are a great way to lighten your diet, replenish the body with necessary nutrients and still enjoy a good meal. These four recipes are tried-and-true classics that anyone can prepare and that are suitable for everyday meals and more festive occasions.
