Top 10 Healthy Salad Recipes And Their Benefits

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Salads are not meals! So, a foodie might say. However the fact is that salads are healthy inclusions in our meals, but they need not necessarily be restricted to those raw cucumbers, radishes, and tomatoes that could make them boring. You can transform them into tasty, yet healthy meals.For all those meat lovers out there: salads need not always be made of veggies alone. Fruits, whole grains, proteins, and several sea food can be included in a healthier way to be munched during your lunch and dinner, plus as your midday snack. Here are 10 such interesting healthy salad recipes.

Top 10 Healthy Salad Recipes

1. Cucumber, Radish, and Melon Salad:

A simple, tasty, and healthy salad, it offers you a delightful blend of veggies and fruits packed with the crunchiness of almonds. Flavored with walnut oil and honey, this salad easily blends with smoked meats, cold meats, and even poultry delicacies.

Ingredients:

  1. Watermelon – 2 cups, cubed
  2. Cucumber – ¼ cup, cubed
  3. Almond flakes – 1 tbsp
  4. Bean sprouts – 1/8 cup
  5. Radish – ¼ cup, finely chopped
  6. Spring onions – 2 tbsp, finely chopped
  7. Salt – to taste
  8. Olive oil – enough for frying
  9. Watercress – enough for serving

Dressing:

  1. Honey – 1 tsp
  2. Walnut oil – 1 tbsp
  3. Vinegar – ½ tbsp
  4. Black pepper powder – to taste
  5. Salt – to taste

Method:

  1. Toss cucumber and melon cubes with a little salt, toss well, and transfer to a strainer to drain excess water.
  2. Add a little olive oil to a pan and fry the almond flakes until golden.
  3. Rinse bean sprouts, drain, and keep aside.
  4. Rinse radish cubes, drain, and keep aside.
  5. Rinse spring onions, wipe it dry, finely chop, and keep aside.
  6. Place radish, sprouts, and onions in a mixing bowl and toss to mix well.
  7. In a smaller mixing bowl, add the dressing ingredients. Using a wire whisk, mix until the ingredients blend well.
  8. Pour the dressing over radish mixture.
  9. In a serving plate, arrange, cleansed and trimmed watercress.
  10. Add cucumber and melon to the mixing bowl, give a quick, gentle toss, and arrange it on the watercress.
  11. Garnish with almond flakes.
  12. Serve immediately.

2. Apple and Lettuce Salad with Melon Dressing:

Give your body a good dose of energy and meet its electrolytic needs with this green and healthy fruit salad.

Ingredients:

  1. Cabbage – ½ cup, shredded
  2. Carrot – ¼ cup, finely grated
  3. Red capsicum – ¼ cup, cubed
  4. Lettuce – 1 cup, torn
  5. Apples – ½ cup, deseeded, peeled, cubed
  6. Mixed sprouts – ½ cup
  7. Grapes – 2 tbsp, finely chopped
  8. Lemon juice – ½ tsp
  9. Spring onion greens – 1 tbsp, chopped
  10. Salt – to taste

Dressing:

  1. Muskmelon – ½ cup, pureed
  2. Cumin seeds – ½ tsp, roasted, crushed
  3. Cilantro leaves – 3 tbsp, finely chopped
  4. Black pepper powder – to taste
  5. Salt – to taste

Method:

  1. In a large bowl filled with ice cold water, add ingredients 1 to 4. Soak and keep aside for half an hour so that they turn crisp.
  2. Drain well, wrap in a clean muslin cloth, and refrigerate until use.
  3. In a small bowl, add cubed apples. Mix in lemon juice, toss well, and refrigerate until use.
  4. Transfer the refrigerated items along with sprouts, spring onions, and grapes to a large mixing bowl.
  5. Sprinkle salt and toss gently to ensure even mixing.
  6. In a bowl, add the ingredients of the dressing. Using a wire whisk, mix the ingredients to blend well. Adjust the seasoning.
  7. Pour the dressing over salad ingredients and toss gently, but thoroughly.
  8. Transfer to a serving dish and serve immediately.

3. Easy Grilled Chicken Salad:

This salad easily makes a healthy main course. Serve it over baby spinach for a healthier and tastier salad.

Ingredients:

  1. Chicken breasts – 4 [6 oz each], boneless, skinless, halved
  2. Olive oil – 1 tbsp
  3. Salt – to taste
  4. Black peppercorns – 5, roasted, freshly ground
  5. Celery – 1/3 cup, finely chopped
  6. Sweet dried cranberries – 1/3 cup
  7. Pecans – ¼ cup, chopped, toasted
  8. Green onions – 3, thinly sliced

Dressing:

  1. Light sour cream – 3 tbsp
  2. Olive oil mayonnaise – 3 tbsp
  3. Lemon juice – 2 tsp

Method:

  1. Preheat your grill on medium to high temperature. [375 to 450 °F]
  2. Using a basting brush, oil chicken breasts.
  3. Season with salt and black pepper powder.
  4. Arrange on the preheated grill and grill for 12 to 14 minutes, turning halfway through.
  5. Allow to stand for 10 minutes.
  6. Shred the grilled chicken breasts and transfer to a large mixing bowl.
  7. Add celery, cranberries, and toasted pecan halves. Mix in green onions. Toss well and keep aside.
  8. In a small mixing bowl, add all the dressing ingredients. Using a flat spoon, stir the ingredients to blend thoroughly.
  9. Pour dressing over chicken mixture.
  10. Toss gently, but thoroughly to ensure even coating.
  11. On a serving bowl, arrange cleaned, trimmed spinach leaves.
  12. Spoon in the salad on the spinach leaves and serve immediately.

4. Filet Mignon Salad:

This is a smart salad that transforms steak into a healthy option. Broil or grill lean steak and serve it atop greens and sprouts for a tasty, wholesome main course.

Ingredients:

  1. Filet mignon – 300 g
  2. Red bell pepper – 4
  3. Garlic – 1 clove
  4. Pepper – ¼ tsp
  5. Green beans – 500 g, trimmed

Dressing:

  1. Olive oil – 2 tsp [Preferably extra virgin]
  2. Vinegar – 4 tbsp [Balsamic, chili, or cider]
  3. Shallots – 2 tbsp, finely chopped
  4. Garlic – 1 clove
  5. Pepper – ¼ tsp

For serving:

  1. Mixed salad greens – 120 g
  2. Ripe tomato – 6, cut into thin wedges

Method:

  1. Preheat your barbecue.
  2. Arrange the red bell pepper on the barbeque grill and allow the skin to blacken and blister. Keep turning to avoid the pepper from charring.
  3. Transfer to a zipper lock, seal, and steam for about 10 to 12 minutes.
  4. Discard the peels, deseed the peppers, cut into large cubes and keep aside.
  5. Place filet mignon on a cutting board.
  6. Slit 3/4th of the steak lengthways so that it resembles an open book.
  7. Press the beef flat and season with half of the pepper.
  8. Take 1 clove of garlic, cut, and rub it along the steak.
  9. Place on the heated barbeque and grill for about 6 to 8 minutes, turning halfway through to ensure even cooking.
  10. Remove from the grill, slice, and keep aside.
  11. Add cleansed beans to boiling hot water and cook, covered, until they turn crispy tender.
  12. Drain off excess water, rinse with cold water, and keep aside.
  13. From the dressing ingredients, crush garlic. Add vinegar, shallots, oil, garlic, and pepper to a small bowl and whisk thoroughly.
  14. Take a large salad bowl, arrange the greens in them.
  15. Arrange BBQ steak followed by pepper, beans, and tomato wedges on the greens.
  16. Drizzle vinegar dressing atop the salad and serve immediately.

5. Cold Macaroni and Tuna Salad:

Beat the scorching sun in summer with this cool, simple healthy pasta salad recipe. Prepare it a night before and allow it to refrigerate before you munch it the next night. A versatile recipe, it allows you to use chicken in the place of tuna. Enrich the salad with onions, green peppers, and celery for adding nourishment.

Ingredients:

  1. Tuna – 2 6 oz cans, drained
  2. Macaroni – 3 cups
  3. Eggs – 3
  4. Frozen green peas – 10 oz

Dressing:

  1. Garlic mayonnaise – ¼ cup [Add 6 cloves of garlic and 2 tbsp of olive oil or any cooking oil to a blender and blend to form a smooth paste]
  2. Salt – to taste
  3. Black pepper powder – to taste
  4. Pasta seasoning – ¼ tsp

Method:

  1. Heat water in a saucepan on medium heat. Add eggs, allow water to come to boiling point, lower, and simmer for 15 minutes.
  2. Remove the eggs and transfer to cold water. Take out, dice, and keep aside.
  3. Boil a large pot of mildly saline water. Add macaroni. Cook for about 10 minutes or till just dine.
  4. Transfer to a strainer, drain, and rinse with cold water to prevent further cooking.
  5. Wash frozen peas with cool water. Transfer to a colander, rinse in hot water, and drain.
  6. Take a large mixing bowl, add macaroni, peas, and eggs.
  7. Flake the tuna and add to the mixing bowl.
  8. In a small bowl, add garlic mayonnaise and seasoning. Mix well.
  9. Add garlic mayonnaise to the salad mixture. Mix until the salad turns moist.
  10. Check seasoning, cover, and refrigerate for 60 minutes or overnight.
  11. Serve on salad greens alongside crackers for a wholesome meal.

6. Tropical Salmon Salad:

This warm salad is a confluence of assorted tropical flavors and hues. The richness of salmon syncs perfectly with tangy oranges and sweet mangoes, making it a tasty summer entrée.

Ingredients:

  1. Salmon fillet – 4 pieces, skinless [100 grams each]
  2. Mixed salad greens – 150 grams [Choose from various colorful leaves, including red oakleaf lettuce]
  3. Ripe mango – 1, peeled, cubed
  4. Ripe papaya – 1, peeled, deseeded, cubed
  5. Orange – 1, peeled, deseeded, segmented

Marinade:

  1. Cumin seeds – 1 tsp
  2. Green cardamom – 8 pods, peeled, crushed
  3. Lemon juice – 1 tbsp
  4. Lemon rind – finely grated from 1 lemon
  5. Orange juice – Freshly squeezed from 1 orange
  6. Soy sauce – 1 tbsp
  7. Honey – 1 tbsp
  8. Black pepper powder – to taste

Method:

  1. Dry roast cardamom pods with cumin seeds in a pan on medium heat until both leave a nice aroma.
  2. Take out, crush, and add to a large mixing bowl.
  3. Mix in lemon juice, orange juice, lemon rind, honey, soy sauce, and black pepper powder. Mix well and keep aside.
  4. Add salmon pieces to the marinade and turn, gently, but thoroughly to ensure even coating.
  5. Cover and let stand for half an hour for salmon to absorb the flavors.
  6. Preheat the grill to medium to high heat.
  7. Place the marinated salmon on the tray and grill on one side until the fillet centre turns partially translucent.
  8. Transfer rest of the marinade to a pan and allow to come to boil.
  9. Take a large, shallow serving dish and line it with salad greens and red.
  10. Disperse papaya cubes, mango cubes, and orange on the greens.
  11. Place grilled salmon pieces atop the fruits.
  12. Using a deep spoon, pour the warm marinade over the salad.
  13. Serve immediately.

7. Lobster Salad:

Flavored with a tangy lime dressing, this lobster salad is a treat for the seafood lovers. Grapes, potatoes, and peas along with fiery salad greens add to the nutritional value.

Ingredients:

  1. Lobster – 500 g, cooked
  2. Red new potatoes – 250 g, small, washed
  3. Shallots – 2, small, cut into thin slices
  4. Snow peas – 90 g, shredded
  5. Seedless red grapes – 90 g
  6. Seedless green grapes – 90 g
  7. Watercress – 1cup
  8. Arugula – 2 cups

Dressing:

  1. Low fat mayonnaise – 2 tbsp
  2. Greek yogurt – 2 tbsp
  3. Lime rind – finely grated from ½ lime
  4. Black or white pepper powder – to taste

Method:

  1. Cover and cook potatoes on medium heat in boiling water in a saucepan until they tuner.
  2. Remove from heat, drain, cool, and halve the potatoes.
  3. Meanwhile, mix the dressing ingredients in a small bowl using wire whisk and keep aside.
  4. Pull lobster claws, twist off, and keep aside.
  5. Using a sharp knife, halve the lobster lengthways, from tail through head.
  6. Separate the meat and cut it into chunks.
  7. Add grapes, snow peas, shallots, and watercress to halved potatoes.
  8. Spoon the dressing into the mixture and toss for even coating.
  9. Take a large serving dish and place the arugula on it.
  10. Arrange the dressed veggies atop it.
  11. Scatter lobster chunks above it and serve immediately.

8. Crunchy Salad:

This is the most versatile among salads as it offers you 100% flexibility, in terms of the ingredients and dressing used. Pack a protein punch with oodles of sprouts and spinach. Mix in tomatoes, lettuce, carrots, and other veggies and dress them in a super lemon-black pepper dressing, Packed with fiber, this is a storehouse of pure nutrition.

Ingredients:

  1. Carrot -1, peeled, cubed
  2. Cucumber – 1, medium-sized, peeled, cubed
  3. Tomatoes – 2, medium-sized, cubed
  4. Sprouts – 1 cup, washed
  5. Lettuce – one small bunch, chopped
  6. Peanuts – ¼ cup
  7. Pomegranate – ¼ cup

Dressing:

  1. Lemon juice – freshly squeezed from one lemon
  2. Black pepper powder – ½ tsp or adjust to taste
  3. Salt – to taste
  4. Olive oil – ½ tsp

Method:

  1. In a small mixing bowl, add lemon juice, olive oil, salt, and black pepper powder. Using a wire whisk, stir until the mixture blends into a smooth one.
  2. In a large mixing bowl, add all the cubed veggies, sprouts, peanuts, pomegranate, and lettuce leaves.
  3. Spoon in the dressing, toss well for even coating.
  4. Serve in a plate alongside toasted bread or crackers.

9. Quick Quinoa Salad:

This is a protein packed colorful salad that makes an ideal summer time delicacy. Serve it for a party or eat it as a meal on its own to reap the benefits.

Ingredients:

  1. Fat free chicken or veggie broth – 3 cups
  2. Quinoa – 2 cups, uncooked
  3. Cherry tomatoes – 1 cup, quartered
  4. Radish – 1 cup, thinly sliced
  5. Red bell pepper – ¼ cup, chopped
  6. Yellow bell pepper – ¼ cup, chopped
  7. Cucumber – ½ cup, chopped
  8. Low fat feta cheese – 1/3 cup
  9. Olives – 3 tbsp, pitted, chopped
  10. Shallots – 1 tbsp, minced

Dressing:

  1. Olive oil – 2 tbsp, preferably extra virgin
  2. Fresh mint – 1 tbsp, finely chopped
  3. Lemon juice – Freshly squeezed from one lemon
  4. Vinegar – 1 tsp [Balsamic or Chili]
  5. Salt – to taste

Method:

  1. Fill a large bowl with water, add quinoa, cover and keep aside for 5 minutes. Drain and keep aside.
  2. Add broth to a large saucepan, bring it to boil.
  3. Add rinsed quinoa, cover, lower the heat, and simmer until broth is absorbed completely.
  4. Remove the lid and using a fork, fluff through. Keep aside and allow to come to room temperature.
  5. In a small mixing bowl, add dressing ingredients. Using a spoon, give a quick stir just to mix well.
  6. Add quinoa, veggies, cheese, olives, and shallots to a large mixing bowl. Pour the dressing over the mixture. Toss well.
  7. Arrange mixed greens on a serving plate, spoon in the salad, and serve.

10. Nomad Salad:

This is a complete meal. An authentic Tabbouleh, it is power packed with the goodness of dry fruits, cracked wheat, fresh herbs, and satiates more than 50% of your recommended daily requirement of fiber.

Ingredients:

  1. Cracked wheat – 1 cup
  2. Boiling water – 1 cup
  3. Dried figs – ½ cup
  4. Fresh parsley – ½ cup, finely chopped
  5. Fresh mint – ¼ cup, finely chopped
  6. Sweet dried cranberries – ¼ cup
  7. Chickpeas – 15.5 oz, drained

Dressing:

  1. Olive oil – 2 tbsp
  2. Lemon juice -1/2 cup
  3. Salt – to taste
  4. Black pepper powder – to taste

Method:

  1. Cook cracked wheat in boiling water. Cover and allow to stand for half an hour.
  2. Meanwhile, in a small mixing bowl, add the dressing ingredients. With a spoon, stir until all ingredients blend well.
  3. Mix figs, cranberries, chickpeas, and fresh herbs to cooked cracked wheat.
  4. Add dressing, mix well, cover, and allow to chill overnight.
  5. Serve the salad on a bed of salad greens alongside crackers.

So, that were 10 interesting salad recipes, but why would one eat salads? The answer is right here.

Benefits of Eating Salads:

Here are few reasons why one should include salads in their diet:

  1. Provide you the right dosage of essential nutrients
  2. Helps in cutting down calorie intake while keeping hunger pangs away
  3. Combats obesity, diabetes, and cholesterol
  4. Helps in empowering your digestive system
  5. Thwarts constipation troubles
  6. Flushes out toxins
  7. Salads rich in beta carotene and antioxidants will protect you from cancer and cardiovascular risks
  8. Fruit and flavonoid rich salads delay premature ageing and its signs

In short, salads keep you healthy and give you a longer life. So try these 10 healthy salad recipes and share your views with us.

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