In summer, our bodies need freshness and lightness, but also the right nutrients to stay in shape and support our vitality. At Dr.E and Swiss Ortho Clinic, we know that nutrition plays an essential role in overall health, muscle recovery and the prevention of inflammation. And no, healthy eating doesn’t mean giving up pleasure!
That’s why our nutritionist Vivian Seulin offers you her favorite recipe of the summer, composed with seasonal produce: a complete pea and mint salad that’s gourmet, refreshing and nutritious. A balanced dish that supports your health goals while delighting your taste buds.
Summer salad with peas and mint
Recipe by Vivian Seulin, our nutrition partner at Dr.E
Ingredients (for 2 generous portions)
Base :
- 100 g dry quinoa (cooked and lightly toasted with 1 tbsp olive oil)
- 180 g peas (fresh or frozen)
- 100 g snow peas
- 100 g cucumber (diced or half-sliced)
- 100 g apple lettuce (or other crisp lettuce)
- 1 ball mozzarella (150 g)
- 20 g walnuts (4-6 pieces)
- Fresh mint leaves for garnish
Lemon-mint sauce :
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon walnut oil
- Zest and juice of one organic lemon
- 1 tbsp nutritional yeast
- 1 handful fresh mint leaves
- Salt to taste
Blend all sauce ingredients until smooth.
Why do we love it so much?
Each ingredient has been carefully selected by Vivian Seulin for its nutritional benefits as well as its taste:
- Quinoa: rich in complete proteins, it provides long-lasting energy and a slightly crunchy texture when toasted.
- Peas and snow peas: packed with fiber, vitamins and minerals.
- Cucumber and crisp salad: hydrating, refreshing and full of vitality.
- Mozzarella: soft, melting and rich in calcium.
- Walnut kernels: source of omega-3 with anti-inflammatory effects.
- Mint: stimulates digestion and subtly perfumes the dish.
- Lemon: a natural antioxidant that promotes the absorption of vegetable iron.
A real health boost on the plate
This colorful and complete dish ticks all the boxes:
- 💪 Plant and animal proteins to support muscle mass
- 🌿 Omega-3 and antioxidants to fight inflammation
- 🧘♀️Fiber and lemon for healthy digestion
- 💧Cucumber and salad for hydration
- 🔋B and C vitamins and minerals for energy
Nutritional values (per serving)
| Energy | Lipids | Carbohydrates | Proteins | Fibers |
|---|---|---|---|---|
| 708 kcal | 40,18 g | 47,25 g | 27,4 g | 14,07 g |
Our nutrition partner, Vivian Seulin, offers you a consultation in Pully at the Swiss Ortho Clinic, where you can receive personalized guidance towards a balanced diet, adapted to your needs and lifestyle.
