{"id":1266,"date":"2014-05-15T09:14:35","date_gmt":"2014-05-15T07:14:35","guid":{"rendered":"https:\/\/www.muscle-zone.pl\/blog\/?p=1266"},"modified":"2025-07-08T11:26:34","modified_gmt":"2025-07-08T09:26:34","slug":"srodziemnomorska-salatka-z-rukola","status":"publish","type":"post","link":"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/","title":{"rendered":"\u015ar\u00f3dziemnomorska sa\u0142atka z rukol\u0105"},"content":{"rendered":"<p><a href=\"https:\/\/muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/03\/Rukola-1-615x350@2x-1.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-1267\" src=\"https:\/\/muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/03\/Rukola-1-615x350@2x-1.jpg\" alt=\"DIETETYCZNA SA\u0141ATKA Z RUKOL\u0104\" width=\"1024\" height=\"682\" srcset=\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/03\/Rukola-1-615x350@2x-1.jpg 1024w, https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/03\/Rukola-1-615x350@2x-1-300x200.jpg 300w, https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/03\/Rukola-1-615x350@2x-1-768x512.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Pozostaj\u0105c w tematyce da\u0144 bez mi\u0119snych ale nadal \u015br\u00f3dziemnomorskich dzi\u015b propozycja sa\u0142atki z moj\u0105 ulubion\u0105 sa\u0142at\u0105, tj. z rukol\u0105. Na moim blogu znajdziecie wiele pomys\u0142\u00f3w na wykorzystanie tej sa\u0142aty a dzi\u015b przedstawi\u0119 Wam wersj\u0119 wytrawn\u0105, z oliwkami i serem feta. Nie ma tu zbyt wiele bia\u0142ka ale je\u015bli ju\u017c koniecznie w ka\u017cdym posi\u0142ku musisz dostarczy\u0107 przys\u0142owiowego 30g, to po prostu wypij po posi\u0142ku jakiego\u015b <a title=\"Izolat, whey, proteiny, od\u017cywka bia\u0142kowa, optimum gold\" href=\"https:\/\/www.muscle-zone.pl\/sklep\/odzywki-bialkowe\">wysokobia\u0142kowego szejka<\/a> \ud83d\ude09<\/p>\n<p><strong style=\"line-height: 1.5em;\">Czas przygotowania:<\/strong><span style=\"line-height: 1.5em;\">\u00a010 minut<\/span><\/p>\n<p><strong>Sk\u0142adniki<\/strong>\u00a04-5 porcji<\/p>\n<ul>\n<li>p\u00f3\u0142 paczki rukoli<\/li>\n<li>p\u00f3\u0142 g\u0142\u00f3wki sa\u0142aty lodowej<\/li>\n<li>12 czarnych oliwek<\/li>\n<li>6 zielonych oliwek<\/li>\n<li>ser feta w oliwie (ok. 250g)<\/li>\n<li>20g <a title=\"Oliwy, oleje, oliwa z oliwek, olej lniany, olej kokosowy\" href=\"https:\/\/hewps.pl\/zdrowe-tluszcze\" target=\"_blank\" rel=\"noopener noreferrer\">oliwy z oliwek<\/a><\/li>\n<li>posiekana natka z pietruszki<\/li>\n<li>pieprz zio\u0142owy, czerwona papryka, s\u00f3l<\/li>\n<li>sok z po\u0142owy cytryny<\/li>\n<\/ul>\n<p><strong>Przygotowanie<\/strong><\/p>\n<p>Sa\u0142at\u0119 lodow\u0105 po dok\u0142adnym op\u0142ukaniu w zimnej wodzie drzemy na drobne kawa\u0142ki. Dodajemy umyt\u0105 rukol\u0119 oraz kostki sera feta ods\u0105czone od oliwy, w kt\u00f3rej si\u0119 znajdowa\u0142y. Czarne oliwki kroimy w plastry, zielone zostawiamy w ca\u0142o\u015bci w celu udekorowania sa\u0142atki. Z 20g oliwy z oliwek, drobno posiekanej natki pietruszki, przypraw i soku z cytryny przygotowujemy sos, kt\u00f3rym polewamy ca\u0142\u0105 sa\u0142atk\u0119. I to ju\u017c wszystko, kolejna sa\u0142atka na bazie rukoli gotowa a w g\u0142owie mam ju\u017c kilka pomys\u0142\u00f3w na nast\u0119pne. Odwiedzajcie nas regularnie, a je\u015bli nasze przepisy si\u0119 Wam podobaj\u0105 \u00a0podzielcie si\u0119 nimi ze znajomymi. Pami\u0119tajcie r\u00f3wnie\u017c, \u017ce produkty \u017cywno\u015bci ekologicznej, a w szczeg\u00f3lno\u015bci warzywa - robi\u0105 r\u00f3\u017cnic\u0119. \u00a0Jestem pewien, \u017ce ka\u017cdy z Was wyczuje r\u00f3\u017cnice mi\u0119dzy zwyk\u0142ym pomidorem z marketu a pomidorem od certyfikowanego rolnika dbaj\u0105cego o swoje uprawy.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Pozostaj\u0105c w tematyce da\u0144 bez mi\u0119snych ale nadal \u015br\u00f3dziemnomorskich dzi\u015b propozycja sa\u0142atki z moj\u0105 ulubion\u0105 sa\u0142at\u0105, tj. z rukol\u0105&#8230;.<\/p>\n","protected":false},"author":66,"featured_media":1267,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1266","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowe-przepisy"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u015ar\u00f3dziemnomorska sa\u0142atka z rukol\u0105<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u015ar\u00f3dziemnomorska sa\u0142atka z rukol\u0105\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Pozostaj\u0105c w tematyce da\u0144 bez mi\u0119snych ale nadal \u015br\u00f3dziemnomorskich dzi\u015b propozycja sa\u0142atki z moj\u0105 ulubion\u0105 sa\u0142at\u0105, tj. z rukol\u0105....\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Muscle-Zone\" \/>\n<meta property=\"article:published_time\" content=\"2014-05-15T07:14:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-08T09:26:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/03\/Rukola-1-615x350@2x-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"682\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"fitness-food\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"fitness-food\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/\",\"url\":\"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/\",\"name\":\"\u015ar\u00f3dziemnomorska sa\u0142atka z rukol\u0105\",\"isPartOf\":{\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/03\/Rukola-1-615x350@2x-1.jpg\",\"datePublished\":\"2014-05-15T07:14:35+00:00\",\"dateModified\":\"2025-07-08T09:26:34+00:00\",\"author\":{\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/#\/schema\/person\/3822ba7524fb0b783bc6cfeb2e5b7a02\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/#primaryimage\",\"url\":\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/03\/Rukola-1-615x350@2x-1.jpg\",\"contentUrl\":\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2014\/03\/Rukola-1-615x350@2x-1.jpg\",\"width\":1024,\"height\":682},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Strona g\u0142\u00f3wna\",\"item\":\"https:\/\/www.muscle-zone.pl\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u015ar\u00f3dziemnomorska sa\u0142atka z rukol\u0105\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/#website\",\"url\":\"https:\/\/www.muscle-zone.pl\/blog\/\",\"name\":\"Blog Muscle-Zone\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.muscle-zone.pl\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/#\/schema\/person\/3822ba7524fb0b783bc6cfeb2e5b7a02\",\"name\":\"fitness-food\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5a71b39d060b6f8a6122f3c3b2878c21d272d8ff0f8fc337999a34d6f1c7e5f0?s=150&#038;d=mm&#038;r=gforcedefault=1\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5a71b39d060b6f8a6122f3c3b2878c21d272d8ff0f8fc337999a34d6f1c7e5f0?s=150&#038;d=mm&#038;r=gforcedefault=1\",\"caption\":\"fitness-food\"},\"url\":\"https:\/\/www.muscle-zone.pl\/blog\/author\/fitness-food\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u015ar\u00f3dziemnomorska sa\u0142atka z rukol\u0105","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.muscle-zone.pl\/blog\/srodziemnomorska-salatka-z-rukola\/","og_locale":"pl_PL","og_type":"article","og_title":"\u015ar\u00f3dziemnomorska sa\u0142atka z rukol\u0105","og_description":"&nbsp; 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