Four delicious and easy-to-prepare Salads to boost your proteins intake and your wellbeing.

Our consciousness of eating healthy is increasing from day to day. However, especially in big cities, survey reports that the biggest blockers for the individuals to cook (healthy) are the knowledge and the lack of kitchen-equipment. We have prepared for you 4 salad recipes which are rich of proteins and easy to prepare. Obviously prepared with Sospes Extra Virgin Olive Oil. Enjoy!


1. Classic Italian Octopus Salad

  • Ingredients for 4 people: 1 Octopus, salt, Sospes Olive Oil, 1/2 lemon, some parsley.

  • Equipment Required: 1 large pot, 1 chopping board, 1 knife.

Prepare the Octopus. Was the Octopus and remove the octopus teeth (see our video on Instagram sospesevoo). Fill a large pot with water (octopus must fit in it), add salt and bring the water to boil. When the water starts boiling immerse the octopus few times into the boiling water while still holding it, so that the octopus'legs become curly. Let the octopus boil for 30 min. Ones done, drain the octopus, cut it first into 2 half and then into smaller pieces (cubes). Serve the octopus in a bowl, adjust with salt, pepper, and lemon juice. Garnish with Sospes Extra Virgin Olive Oil and mix the whole. Finalise with some parsley and enjoy!

Tips: In Italy a different octopus-salad version, adds 2 cooked carrots and potatoes to the salad. Try it.


2. Grilled Vegetables and Halloumi Salad

  • Ingredients for 2 person: 1/2 Halloumi, Seasonal Vegetables (e.g. carrots, asparagus, sugar beans, potatoes), Sospes Olive Oil, Salt, pepper.

  • Equipment Required: 2 pans (1 ideally grill-pan), chop board, 1 knife, 1 peeler

Peal and chop the seasonal vegetables of your choice. Put some Sospes Oil in the pan and add the vegetables. Let them fry and add some salt and pepper. Once they reached a golden colour, remove them from the pan and serve them on a plate. Cut the halloumi into slices, add some Sospes Olive Oil to the grill-pan and grill the halloumi until it gets a golden colour as well. Add the grilled halloumi to the plate with the vegetables, adjust with salt and pepper if necessary and Enjoy!


3. Cold potatoes and Tuna Salad

  • Ingredients for 2 people. 500 gr. potatoes, 200 gr. tuna in can, Sospes Extra Virgin Olive Oil, salt, pepper, parsley

  • Equipment Required: 1 pot, 1 chopping board, 1 knife, 1 peeler, 1 sieve, some foil

Peel the potatoes and cut them into quarters. Fill the pot with water, add some salt and bring the water to boil. Once the water is boiling, add the potatoes and let me boil for 25 min (tip: to see if the potatoes are ready, try to put a knife and see if it goes easy. If it does, the potatoes are ready). Drain the potatoes and put them in a bowl. Add the tuna from the can, adjust with salt and pepper if necessary, and add a lot of Sospes Olive Oil. Mix the whole until the potatoes are smashed and mixed with the tuna. Put a foil on the bowl and keep the salad in the fridge for min. 5h. When ready to be served put some parsley on top and Enjoy!


4. Caprese Salad with fresh Burrata

  • Ingredients for 2 people: 1 burrata, 250 gr. of tomatoes (e.g. San Marzano), salt, Sospes Extra Virgin Olive Oil, basil

  • Equipment Required: 1 chop board, 1 knife

Wash the tomatoes and chop them. Position the burrata on a plate and add the chopped tomatoes. Add some salt, 2 leaves of basil, and finalise with Sospes Oil. Enjoy!

Tip 1. Instead of the burrata you can also add the mozzarella which is the original recipe.

Tip 2. To understand if the burrata is fresh, but the burrata in the middle and the milk is supposed to come out. This is a good indicator for a fresh burrata/mozzarella.

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