Summer is approaching, and with summer the desire and the ease, given the fruit and vegetables available, to eat more vegetables and be able to stay fit without effort. A trick that will allow you to eat your fill in summer or late spring is to create dietary and voluminous but low energy density first courses. What can these dietary first courses be?
But the pasta and rice salads, of course! 
And how? Well, rice or pasta salads have the curse that it takes very little to make them heavy, high-calorie and indigestible for most of the Earth population: because with the excuse that they are salads, we tend to empty the refrigerators while making them. And we also delude ourselves that they are light.
But for heaven’s sake!
So why do I refer to it as diet dishes? 
Here’s how you have to do them. First of all, no ready-made preparations and no mayonnaise.
Rice? If we make rice salad we choose brown rice (also red, digestible and lowers cholesterol) or basmati rice; for the pasta: wholemeal pasta, legume pasta, buckwheat or corn pasta if we are celiac. Pasta and rice must be cooked al dente, and must be half the usual portion.
If for 4 people we count about 300 grams, with this recipe you have to make 150 in all.

Yes, you got it right. This is because rice salad is already high in carbohydrates, in the form of greens and vegetables. So, once we have weighed the pasta or rice and boiled and pulled it al dente,
put a mix of these ingredients in a bowl:
– pickles (pickles, spring onions, peppers, gherkins): in quantity
– olives (green or black): up to 100 grams
– capers in quantity
– vegetables in raw quantities: finely chopped fennel, cucumbers, endive or rocket finely chopped, peppers, tomatoes, radishes, celery, Tropea onion, very thinly cut salads.
– cooked vegetables in quantity:mushrooms, asparagus tips, chopped cauliflower, courgettes, aubergines – vegetables in moderation: raw beets (a large one is fine), carrots (a couple is enough) fat : 100 grams of avocado or two tablespoons of oil are more than enough or a tablespoon of oil and one of the seeds of your choice (or a mix). For the rest you can help yourself with vinegar, lemon juice, aromatic herbs in quantity.  Obviously: you don’t have to put everything, you can choose and make mixes, especially raw and cooked vegetables . At this point, add the proteins, which can be: – diced turkey or cooked ham or small diced bresaola, 100 gr – 200 gr of tuna or mackerel in its natural state