Amazing Health Benefits of Salad And 21 Delicious Salad Recipes!
Delicious And Tasty Salad Recipes:
Eating a salad every day offers numerous health benefits. It is one of the simplest and healthiest food habits that anyone can commit to. Salads are easy to make and they bring us a few steps closer to our recommended daily serving of fruit and vegetables. Simply add some of your favorite fat-free or reduced-fat dressing and experience some of the following health benefits. Salad
One health benefit of consuming salad is an increase in fiber intake:
Salads provide the body with a lot of fiber which in turn means lower cholesterol and less constipation. Furthermore, when you eat these green wonders, you feel fuller, eat less and lose weight.
Being part of your total health a salad can likewise help lower the danger of having cancer. Because there are lots of vegetables that have antioxidants a salad a day can essentially help lower the possibility of having this life-threatening illness.
Since Salads are Very Filling,
Eating one prior to your main course will reduce the number of calories you end up consuming. By the time you get to the main course, you will feel full and satisfied. This, in turn, will result in fewer calorie intake and loss of weight.
There is a range of vegetable salads which would certainly make you crazy about them with taste. The range of salads such as Broccoli, Cucumber, Corn, Carrot, and Cabbage are some of the mind-blowing vegetable salads.
Furthermore,
it is almost a given that the diet which you are currently on does not include the recommended serving of fruit and vegetables. Eating a salad every day can bring you closer to that goal. Eating the recommended daily dose of fruit and veggies provides us with countless nutrients that nurture every cell and organ in our body.
Furthermore, green veggies and other dark pigmented produce provide our bodies with free-radical fighting antioxidants which lower our chances of developing many illnesses, such as heart disease and cancer. So as you can see, Eating salad is a wise step towards a healthy lifestyle.
Here’re 21 Delicious, Tasty, And Easy Salad Recipes:
1. Tofu And Broccoli Salad Recipe:
Serves 2.
Ingredients:
- 2 cups broccoli florets.
- 1 tbsp sesame oil.
- 1 cup firm tofu, cubed.
- 2 cloves garlic, minced.
- 3 tbsp fresh ginger, grated 2 tbsp dark soy sauce.
- 1 tbsp honey.
- 1 tbsp sesame seeds.
Method:
- Boil the broccoli florets in a pot of salted water for 3-4 minutes, or until tender, drain then rinse with cold water and set to one side.
- In a pan heat, the sesame oil then adds the tofu, garlic, and ginger. Sauté for 5-6 minutes then add the soy sauce and honey.
- Cook the tofu for a further 2 minutes then toss with the broccoli florets. Sprinkle with the sesame seeds and serve while warm.
2. Date And Hazelnut Salad:
Serves 4
Ingredients:
- 2 cups arugula.
- 1 cup roasted hazelnuts, chopped 3 tbsp pesto.
- 1 tbsp fresh lime juice.
- 6-8 pitted dates, chopped.
- 3 tbsp Parmesan cheese, grated.
Method:
- In a large bowl toss the arugula leaves with the pesto, lime juice, dates and hazelnuts then set to one side for 20 minutes.
- To serve sprinkle with the Parmesan cheese and season with salt and pepper if desired.
3. Butternut Squash Salad:
Serves 4
Ingredients:
- 1 lb butternut squash, cubed 2 tbsp olive oil.
- 1 tsp of sea salt.
- 1⁄2 tsp black pepper.
- 2 red onions, sliced.
- 2 tbsp thyme leaves.
- 1 cup feta cheese, cubed 1 cup arugula.
For the dressing:
- 3 tbsp balsamic vinegar 1 tbsp maple syrup.
- 1⁄2 tsp sea salt.
Method:
- Preheat the oven to 400°F/200°C and line a baking sheet with parchment paper.
- Toss the butternut squash cubes in olive oil then bake in the oven for 5 minutes.
- Add the red onion, salt, black pepper, and thyme to the tray then cook for a further 10-15 minutes.
- Make the dressing by whisking together the ingredients then gently heating in a saucepan for 3-4 minutes.
- Remove the squash and onion from the oven, toss with the feta cubes and drizzle with the warm dressing.
- Serve on the arugula while warm.
4. Tomato And Pomegranate Salad:
Serves 2
Ingredients:
- 2 cup cherry tomatoes, chopped 1 small cucumber, finely sliced Seeds from 1 pomegranate.
- 3 tbsp fresh parsley.
- 2 tbsp fresh coriander.
- 1 tbsp fresh mint, finely chopped 3 spring onions, finely sliced.
For the dressing:
- 1 tbsp olive oil.
- 2 tsp fresh lemon juice 1⁄2 tsp salt.
- 1⁄4 tsp black pepper. Salad Recipes
Method:
- In a bowl, combine the tomatoes, pomegranate seeds, cucumber, parsley, coriander, mint, and spring onion tossing combine.
- Whisk together the ingredients for the dressing then drizzle over the salad and serve.
5. Classic Spanish Salad Recipe:
Serves 4-6
Ingredients:
- 2 onions, diced.
- 2 tbsp olive oil.
- 1⁄2 tsp saffron.
- 2 tins (14oz) butter beans, rinsed.
- 1⁄2 cup red bell pepper, finely sliced.
- 1⁄2 cup yellow bell pepper, finely sliced 1⁄2 cup orange bell pepper, finely sliced 2 tbsp sherry vinegar
1 cup arugula. - 1⁄2 cup chorizo, thinly sliced.
- 1⁄4 cup roasted almonds, chopped
Method:
- Heat the olive oil in a pan and sauté the onions, saffron, and kidney beans for 12-15 minutes.
- Add the sliced peppers then cook for a further 15 minutes.
- Remove from the heat, add the sherry vinegar, arugula and chorizo then toss to combine.
- Serve with a scattering of the roasted almonds on top.
6. Peanut And Lime Salad:
Serves 4
Ingredients:
- 1⁄4 cup peanuts, chopped.
- 1 cucumber, sliced.
- 1 red chili, finely sliced.
- 1⁄4 cup fresh coriander, chopped.
For the dressing:
- 1 tbsp peanut butter.
- 2 tbsp fresh lime juice 1 garlic clove, minced 1 tsp honey.
- 1 tsp fish sauce.
Method:
- Toast the chopped peanuts in a non-stick pan for 5 minutes then set to one side, Add all of the ingredients for the dressing to a blender then pulse to combine.
- Toss the cucumber in the dressing to coat then add the chili and chopped peanuts. Sprinkle with the coriander and serve.
7. Crab Pasta Salad:
Serves 4
Ingredients:
- 2 cups pasta shells, 2 cups cooked white crab meat.
- 1 cup of sun-blushed tomatoes.
- 2 cloves garlic, minced.
- 3 fresh chilies, diced 1⁄2 tsp sea salt.
- 1⁄4 cup coriander leaves 2 tbsp olive oil.
Method:
- Cook the pasta shells al dente according to the packet instructions, then drain.
- Drain the tomatoes then add to the pasta along with the garlic, olive oil, crab, and chili. To serve toss through the coriander and drizzle with a little extra olive oil if desired.
8. Spinach And Watermelon Salad:
Serves 4
Ingredients:
- 2 lb watermelon chunks 1 1⁄2 cups baby spinach 1 cup cucumber, cubed 5 mint leaves.
- 1 cup feta, crumbled.
- 4 tbsp. balsamic glaze or 3 tbsp. balsamic vinegar.
Method:
- Combine all the ingredients in a large bowl then toss with the balsamic glaze and serve.
9. Roasted Carrot Salad:
Serves 2
Ingredients:
- 5 carrots, peeled and quartered 2 tsp olive oil.
- 2 tbsp sweet chili sauce.
- 1 tsp of sea salt.
- 1⁄2 cup feta, crumbled.
- 1⁄4 cup toasted pine nuts 2 lime wedges (to serve).
Method:
- Preheat the oven to 400°F/200°C and line a baking sheet with parchment paper.
- Toss the carrots in the olive oil then spread onto the baking sheet and bake in the oven for 25-30 minutes, or until golden.
- While hot drizzle the carrots with the sweet chili sauce then season with salt. Plate up with a scattering of feta and pine nuts then serve with a wedge of lime.
10. Seared Tuna Salad:
Serves 2
Ingredients:
- 2 raw tuna steaks.
- 1 fennel bulb, finely sliced.
- 1⁄2 cup pink grapefruit segments 1 tsp vegetable oil.
- 1 tsp dark soy sauce.
- 8 radishes, finely sliced.
- 2 shallots, diced.
- 1 avocado, diced.
For the dressing:
- 2 tbsp fresh lime juice.
- 2 tsp wasabi paste.
- 2 tsp Chinese rice vinegar 2 tsp honey.
- 2 tsp sesame oil.
Method:
- Make the dressing by whisking together all of the ingredients in a small bowl.
- Heat the vegetable in a skillet then sear the tuna steaks for 30 seconds on each side. Coat with the soy sauce then let stand for 5 minutes before cutting into slices.
- Plate the salad by mixing the fennel, radish, avocado, shallots, and pink grapefruit slices, then top with the tuna slices and serve. Salad Recipes
11. Fennel And Pear Salad:
Serves 2
Ingredients:
- 1 fennel bulb, sliced 1 pear, sliced.
- 2 celery stalks, sliced 1 tsp poppy seeds.
- 4 tbsp pecorino, grated (Parmesan cheese may be substituted).
For the dressing:
- 2 tsp fresh lemon juice 1 tbsp olive oil. Salad Recipes
Method:
- Whisk the lemon juice and olive oil together to make the dressing.
- Into a bowl add the fennel and pear then toss with the dressing. Top with the sliced celery and poppy seeds then sprinkle with the pecorino to serve.
12. Broad Bean Salad Recipe:
Serves 2
Ingredients:
- 1 1⁄4 cups broad beans.
- 3⁄4 cup garden peas.
- 1⁄2 cup pancetta cubes.
- 1⁄4 cup ricotta, crumbled.
- 2 tbsp extra virgin olive oil 2 tbsp fresh mint leaves.
- 1 tbsp lemon juice 1 tbsp lemon zest 1⁄2 tsp sea salt.
- 1⁄4 tsp black pepper.
Method:
- Boil the broad beans in salted water for 4-5 minutes, or until tender. Add the peas and cook for a further 2 minutes.
- Drain the peas and beans and rinse under cold water then set to one side.
- Heat a non-stick pan and gently fry the pancetta for 3-4 minutes, or until crispy.
- Combine the olive oil, lemon juice, salt, and black pepper then toss with the beans, peas, pancetta, and mint.
- To serve to sprinkle the salad with the lemon zest and crumbled ricotta.
13. Thai Beef Salad Recipe:
Serves 4
Ingredients:
- 1 cup of glass noodles.
- 8 oz sirloin steaks, trimmed 2 tsp vegetable oil.
- 3 cups lettuce leaves.
- 1⁄2 cucumber, thinly sliced 1 red onion, sliced.
- 1⁄2 cup salted cashews.
- 2 tsp fresh basil.
- 1 tbsp sesame oil.
- 1 tsp of sea salt.
For the dressing:
- 3 tbsp fresh lime juice 3 tbsp palm sugar.
- 2 tbsp fish sauce.
- 1 tbsp dark soy sauce 2 tbsp sesame oil.
- 2 tsp fresh ginger, grated 2 tsp garlic, minced.
- 2 red chilies, finely sliced.
Method:
- To make the dressing whisk together all the ingredients then set to one side.
- Cook the noodles according to packet instructions, then drain and toss in the sesame oil.
- Heat a non-stick skillet and rub the vegetable oil into the meat. Fry the beef for 2-3 minutes for medium-rare then leave to rest for 5 minutes.
- Combine all the salad ingredients, except the beef, into a large bowl then coat with the dressing over. Slice the beef then add to the salad and serve.
14. Toasted Almond Salad Recipe:
Serves 2
Ingredients:
- 2 cups asparagus.
- 1 tbsp olive oil.
- 1⁄2 cup toasted almonds, chopped 2 tbsp unsalted butter.
- 1 clove garlic, minced.
- 2 tsp lemon zest.
- 1⁄2 tsp salt.
- 1⁄4 tsp black pepper.
Method:
- Toss the asparagus with the oil then add to a hot skillet and cook for 5-8 minutes, or until tender.
- Add the butter, salt, pepper, and garlic to the skillet and toss to combine.
- Plate up the asparagus and garnish with the toasted almonds and lemon zest.
15. Panzanella Salad:
Serves 4
Ingredients:
- 1 1⁄2 lb vine tomatoes, chopped 1 1⁄2 cups croutons.
- 1 cucumber, chopped.
- 2 tbsp red wine vinegar.
- 2 tbsp fresh lemon juice.
- 1⁄4 cup extra virgin olive oil 1 garlic clove, minced.
- 2 tbsp capers, rinsed.
- 1 red onion, sliced.
- 2 tbsp fresh basil, torn.
- 1⁄2 tsp brown sugar.
- 1 tsp of sea salt.
Method:
- Into a large bowl toss the chopped tomatoes with the sugar and salt, and leave to marinate for 25 minutes then add the croutons.
- In a small bowl, whisk together the vinegar, lemon juice, and olive oil then toss into the tomatoes and croutons.
- Add the remaining ingredients to the bowl, mix and then serve.
16. Edamame And Wasabi Salad:
Serves 2
Ingredients:
- 1 1⁄2 cups edamame beans.
- 1 cucumber, diced.
- 1 cup radish, finely sliced.
- 5 oz hot smoked salmon, flaked 1⁄4 tsp poppy seeds.
For the wasabi dressing:
- 1⁄2 tsp wasabi paste.
- 1 tsp tahini paste.
- 2 tbsp natural yogurt 2 tsp rice vinegar. Salad Recipes
Method:
- Cook the edamame beans al dente according to packet instructions then drain and rinse with cold water. To make the dressing combine the ingredients in a bowl and whisk together.
- Combine the edamame beans, cucumber, radish, and smoked salmon then drizzle with the dressing and top with the poppy seeds to serve.
17. Grilled Avocado Salad:
Serves 2
Ingredients:
- 1 avocado, peeled and halved.
- 2 limes.
- 2 cups cherry tomatoes, chopped 1 tsp olive oil.
- 1 clove garlic, minced.
- 2 tbsp coriander leaves.
- 1⁄2 tsp salt.
- 1⁄4 tsp black pepper.
- 1 tsp toasted sesame seeds. Salad Recipes
Method:
- Heat a non-stick skillet pan the grill, the avocados for 2-3 minutes face down, then remove and set to one side.
- Squeeze the juice of one lime into the skillet then add the cherry tomatoes and cook for 1 minute.
- Toss the cherry tomatoes with olive oil, coriander, salt, pepper, garlic, and juice from the second lime. Salad Recipes
- Plate up the avocado, topping with the tomato mixture and finishing with the toasted sesame seeds.
18. English Garden Salad:
Serves 4
Ingredients:
- 10 oz baby new potatoes 8 oz green peas.
- 8 oz smoked salmon.
- 4 mint leaves.
- 2 tbsp chives, chopped 2 tbsp dill, chopped.
For the dressing:
- 2 cups natural yogurt 1 tbsp olive oil.
- 1 tbsp lemon juice.
- 1 tsp horseradish sauce 1⁄2 tsp sea salt.
- 1⁄4 tsp black pepper.
Method:
- Boil the potatoes in a pot of salted, for 10-15 minutes or until tender. Add the peas and cook for a further 2 minutes then drain and rinse under cold water.
- Combine the dressing ingredients and stir until well blended. Mix the potatoes, peas, herbs and smoked salmon together then drizzle with dressing and serve.
19. Shrimp Salad:
Serves 1-2
Ingredients:
- 4 oz cooked shrimp.
- 2 tbsp low-fat sour cream.
- 1 clove garlic, crushed.
- 1 tsp cilantro, chopped.
- 2-inch piece of cucumber, chopped 1 tomato, roughly chopped.
- Mixed salad leaves.
Method:
- Combine sour cream, cilantro, and garlic in a bowl. Then add the remaining ingredients except for the salad leaves and toss gently.
- Place salad leaves on a plate and top with the shrimp mixture.
20. Chicken Salad:
Serves 2
Ingredients:
- 3 cups cooked chicken breast, cubed 1 1/2 cup red seedless grapes, halved 1 cup celery, sliced.
- 1/3 cup green onion, sliced.
- 3⁄4 cup plain yogurt.
- Pinch of curry powder.
- Pinch of salt and black pepper Handful of mixed green salad leaves.
Method:
- In a small bowl, whisk together yogurt, curry powder, salt, and black pepper.
- Place chicken, grapes, celery, and green onion into a large serving bowl. Add the dressing and gently toss until well combined.
- Place the chicken salad on a bed of mixed green salad leaves to serve.
21. Cannellini Beans Salad Greek-Style:
Serves 2 – 4
Ingredients:
- 14oz can cannellini beans, drained 12-16 black olives.
- 1 small red onion, thinly sliced.
- 3 tbsp freshly chopped parsley.
- 4 tbsp olive oil.
- Juice of 1⁄2 lemon.
- 2 hard-boiled eggs, chopped Salt, and pepper.
Method:
- Whisk together the olive oil, lemon juice, salt, and pepper in a salad bowl. Add the beans, onion, and parsley and toss.
- Top the salad with olives and chopped hard-boiled egg.
Conclusion:
If you are thinking of making some healthy changes in your lifestyle and are not actually certain where and how you will start, eating salad recipes with chicken for lunch every day is a good start. By doing this you will have a better chance to get a healthier body and likewise gives you lots of choices for the ways that you will be satisfied and a chance to eat out at various restaurants. Consuming a salad a day could simply beat out the apple as the best way to keep the doctor away.
Things to Avoid in a salad:
- Avoid dressings with cream, And extra cheese. Add a few shavings of Parmesan cheese for flavor.
- Choose light dressing and not full fat.
- Ask for dressing on the side and add enough to give the salad the perfect flavor.
- Lastly avoiding going all out with olive oil as the dressing base.
- Remember oil has high calories the more you add the more fattening it is.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”
Excellent nutrition is the basis of a Healthy Lifestyle!
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