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Tips for Creating Healthy Salads: 8 Recipes

Tips for Creating Healthy Salads: 8 Recipes

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Take advantage of all the great local produce that’s in season

Check out some of these healthy recipes and tips.

With people wanting to eat light and right, salads are a great meal choice for the spring and summer — especially when you take advantage of all the great local produce that’s in season. Salad sabotage can derail your quest to stay healthy if you aren’t careful though. Here are five tips and some recipes to help you make healthy salads that are packed with nutrients, not calories:

Click here to see the Tips for Creating Healthy Salads: 8 Recipes (Slideshow)

  1. It’s not just for leafy greens: Go beyond the usual spinach, lettuce, or kale salad and make use of other produce in your fridge. In the spring, I like to shave some asparagus on a salad or chop up some leftover grilled veggies from dinner the night before. Try out different fruit and vegetable combinations for a new healthy take on salad that goes beyond ho-hum greens.
  2. Make your salad colorful: Don’t be afraid to be bold and add some color to your plate with a combination of fruits and veggies for texture and flavor. A colorful plate helps you get a variety of nutrients your body needs.
  3. Pep it up with Protein: Crazy about quinoa? Mix it into your salad for a tasty blend. Seeds, whether sunflower, sesame or chia, are a delicious and crunchy addition, too. Worried about staying satiated? Beans are packed with fiber and keep you feeling full — if you use canned beans, rinse them off and opt for one with no added sodium. I like to visit the bulk section for tons of cool heirloom varieties.
  4. DIY Dressing: Skip the pre-made dressings that contain oils and are often packed with calories (not nutrients) and whip up some homemade dressings with healthy fats from nuts, seeds, and avocados.
  5. Look beyond Iceberg: A variety of nutrients — such as vitamins, minerals and phytonutrients — are essential for good health, which is why dark leafy greens are the perfect building block for seasonal salads. Experiment with recipes for collard greens, chard, and other leafy greens you see coming in from local growers. Not sure how to cook them? Just ask someone in the produce department or a farmer selling at your local market — they have lots of great tips.

Lemony Asparagus Salad Recipe

While delicious cooked, raw asparagus feels extra fresh in this tart salad. The asparagus is shaved into thin ribbons. Serve immediately or let the salad marinate several hours to blend flavors.

Click here to see the Lemony Asparagus Salad Recipe

Cherry-Arugula Salad with Almonds and Tarragon Recipe

Cherries and almonds are a classic pair and make a delicious salad combination with tart arugula and fragrant tarragon.

Click here to see the Cherry-Arugula Salad with Almonds and Tarragon Recipe

Click here to see more Recipes for Healthy Salads

Make the most out of spring and summer produce. Try some of these tips and check out these recipes to make healthy and satisfying salads part of your diet.

20 Healthy Salads Ideas for Lunch | Easy At Home Recipes

I used to think the only way to get a delicious quick healthy salad for lunch was a trip to the Whole Foods salad bar. Anyone else ever feel that way??

At home everything just felt the same, it was like Groundhog Day!!

But I know that salad is an amazing anti-inflammatory meal, so filling and so EASY!! When we’re trying to increase our veggie in take for more nutrients to improve recovery or maybe because we’re running for weight loss, well nothing is as easy as a salad.

That just means you won’t stick with it! Time to get creative with your ingredients and fall in love with eating the rainbow.

Keeping Seasonal Salads Healthy

Spring is in the air and fresh produce is hitting your market. What better way to kick-off National Salad Month than with your own seasonal creation? Check out our ideas for preparing your next mixed masterpiece.

Leafy greens are very low in calories and fat, but packed with fiber, antioxidants and other nutrients like folate and vitamin K. They also have the antioxidant lutein, which is good for your peepers. There are so many to choose from -- spinach, endive, mustard greens, frisee, arugula and umpteen lettuce varieties. Keep your eyes open at your farmer’s market -- you may even find specialty goodies like dandelion and beet greens. If you usually stick to spinach, romaine or iceberg lettuce (oh boy), be adventurous. Read up on online (or ask us) to learn what an unusual green pairs well with. Not all greens are best eaten raw, either -- some might be too bitter for you.

Of course, it would be a boring salad if it was just greens. Adding in multi-colored veggies -- tomatoes, beets, cauliflower or carrots -- increase the variety of vitamins and minerals. The more colorful, the better.

If you're an old-school salad fan, you might balk at adding fruits, but strawberries and kiwis can help compliment protein add-ins like turkey or chicken (more on those below). Mandarin oranges help sweeten more bitter greens like radicchio -- they also pair well with crumbly, robust cheeses like Gorgonzola and feta. Dried fruits (raisins, dried cranberries or apricots, especially) are good for just a little sweetened zing.

If you're serving a salad as your main course, you need to balance it with protein. Chicken, turkey, beef, eggs, fish and other seafood are some typical options. Small amounts of cheeses like feta, mozzarella and Parmesan help add flavor -- and some protein -- as well, but go easy (they're fatty).

Beans, peas, lentils and other legumes add extra protein without much fat and cholesterol -- plus, they can help you feel fuller longer. Pasta and grains like quinoa or buckwheat also have protein -- just mind the amounts. Aim for 1/2 cup cooked per serving.

And don’t forget nuts and seeds. Sunflower seeds are my favorite topping. These gems are protein-packed and contain healthy fats. I like the dense crunch they give my mix, but stick to a tablespoon per person.

Here's where most folks pile on the calories and fat. Are you a blue cheese lover? Well, a standard 2-tablespoon serving of that full-fat dressing can add as much as 151 calories and 16 grams of fat to your salad (that's 91% calories from fat). Yikes! And if you order salads in a restaurant, they often come pre-dressed -- or "pre-drenched."

Making your own dressing -- with an olive oil base -- is pretty simple and the smartest choice. Be careful, though 1 tablespoon of any oil is about 120 calories. Some recipes call for 2 tablespoons of oil per person, which throws an extra 240 calories into the equation. I analyze tons of recipes for Healthy Eats and only a handful of salads meet our nutrition guidelines -- mainly because most dressings call for too much oil. Your best bet is to stick with 1 tablespoon or less of oil per serving. My cohort Dana makes a super simple oil and vinegar dressing. It works well on a basic salad.

Many restaurant and fast-food salads are topped off with these toasted -- or fried -- bread cubes. That doesn't mean you should follow suit. A half-cup of plain croutons runs about 61 calories, and the flavored versions you might find at restaurants and grocery stores can be closer to 100 calories per half-cup. Because the croutons are often just made from plain white flour (and who knows what other additives), you're getting minimal nutrients for those 60-plus calories. If you do go for croutons, you may want to ditch that roll on the side, too.

Salad is a classic "healthy food" but, like I said, the wrong add-ons can quickly make it not-so good. Besides keeping dressing and oil under control, think about which foods give your salad the most flavors, and stick to them. Don't overdo it and mix everything in. You only need a small amount of high-flavored ingredients like cheeses or chicken. As long as you mind your portions, you should be in the clear.


If it's not a dressing that requires any super powerful blending, make it right there in the salad bowl. Pouring the dressing into the bowl will give you a good idea of how big the salad is going to be and how much you'll actually need. This works great for individual salads or big party salads. Whisk the dressing before adding the salad ingredients and toss it all together to get a perfectly even coverage.

Top 10 Tips for Creating Super Healthy and Delicious Salads

Salads are becoming very popular and they are a great way to increase your daily intake of vegetables. You can get your five daily servings, if not more, from just one nutrient dense salad! A salad of just plain vegetables is generally very low in calories and could leave you still feeling hungry. So, it’s important to create a high-energy sports salad and be sure to include enough carbohydrate and protein rich foods to make it substantial. But you must beware because it’s very easy to make calorie destroying mistakes when choosing a salad. Not choosing wisely could easily pack on hundreds of extra calories in refined sugars and lots of additional fat grams if you’re not watching out. Here are the top 10 tips to help you get the most out of your salad!

Tip #1: Boost the carbohydrate content of your salad by adding these nutrient packed foods:

  • Carbohydrate-dense veggies such as corn, corn relish, peas, beets, and carrots.
  • Beans and legumes such as chickpeas, kidney beans, and three-bean salad (great protein also).
  • Cooked brown rice, whole wheat pasta or sweet potato chunks.
  • Orange sections, diced apple, raisins, banana slices, and berries.

Tip #2: Choose a variety of dark, colorful veggies such as red tomatoes, green peppers, carrots and dark lettuce. Colorful veggies are rich in the antioxidants, nutrients and phytochemicals that protect your health.

Tip #3: Be generous with potassium-rich veggies. Potassium gets lost when we sweat and it’s the mineral that protects against high blood pressure. Some of the veggies that are rich in potassium include:

Tip #4: Include adequate protein by adding low-fat cottage cheese, tuna, salmon, turkey breast, chicken breast or some other type of lean meat. For vegetarian proteins, include diced tofu, chickpeas, three-bean salad, walnuts, sunflower seeds, almonds and peanuts.

Tip #5: Don’t forget the calcium. Add grated low-fat cheese, cubes of tofu or a scoop of low-fat cottage cheese. Drink low-fat milk or skim milk with your salad or have a cup of yogurt for dessert to get your calcium in.

Tip #6: Watch the salad dressing! So you’ve made the right decision by eating a nutritious salad, why on earth would you then drench it in fattening salad dressing? Doesn’t that defeat the purpose completely? A lot of the salad dressings that you find at the supermarket are fat bombs, plain and simple. A single serving of buttermilk ranch dressing, for example, has more fat than a double cheeseburger. Caesar, blue cheese and other creamy dressings aren’t much better. However, there are some healthy options when it comes to dressing up your greens. Balsamic vinegar and extra virgin olive oil is a tasty, health-conscious alternative (olive oil is a great source of “good fat”). Annie’s Naturals is a brand of salad dressing that is a natural and organic option that’s free of unhealthy additives and GMOs. They also make vinaigrette dressings and the majority of their flavors are gluten-free. Instead of using traditional salad dressing, you might want to try bulking up your greens with some of these tasty “add-ons”:

  • Hummus. Everything in hummus is healthy! It’s made from garbanzo beans, tahini, garlic, lime and olive oil.
  • Mustard. Not only is it flavorful and sugar-free but mustard seeds are also potent antioxidants.
  • Guacamole. There is a lot of “good fat” in guacamole, the kind that controls appetite and regulates the hormonal balance in your body. When buying store-bought guacamole, make sure that it doesn’t have any added trans-fats. Making fresh homemade guacamole is always the best way to go.
  • Pesto. This nutritious blend of garlic, pine nuts, basil and olive oil is loaded with healthy fats and antioxidants.

Tip #7: Add some seaweed. Aside from seasoning your salad with a salty taste and providing some interesting texture, seaweed is also a great source of vitamin A, vitamin C, vitamin E, vitamin K, niacin, riboflavin, folate, calcium, iron and other important minerals.

Tip #8: Cod liver oil. It’s one of the best sources of omega-3 fatty acids and it contains vitamin A and vitamin D which work together in a synergistic fashion. Cod liver oil has a reputation as being one of the best “brain foods” out there and it has many other healthy benefits. The problem, however, is that it tastes awful. Adding cod liver oil to a salad makes it a lot more palatable.

Tip #9: Go organic whenever possible. Not only are fresh, organic vegetables much more flavorful and far healthier but they are, by definition, free of pesticides. Most people would be shocked if they knew exactly how many harmful chemicals are sprayed on the supermarket produce that we eat. Moreover, these toxic pesticides aren’t properly broken down and they accumulate in the body over time. Pregnant women should pay special attention to what is being sprayed on the fruits and vegetables that they eat, as studies suggest that prenatal exposure to pesticides can cause delayed brain development and learning disabilities.

Green Salads

There's no need to shy away from green salads when serving kids. Try these:

  • Wedge salad: This visually appealing salad can be made without the blue cheese dressing. Or put it on the side and let your pintsize table mate try dipping the lettuce into the dressing. Iceberg lettuce is topped with celery, peas, onions, peppers, and bacon in this easy green salad recipe.
  • Simple salad: Let your kid pick their three favorite vegetables. Mix them together and you have a salad.

39 Easy, Healthy Salad Recipes

At first thought, the idea of eating a salad for lunch or dinner may seem unappealing, considering salads have a bad reputation for being boring. But there are countless healthy salad recipes that are so delicious, you'll instantly forget you're having a plate full of leafy greens. The key is knowing how to make an easy, healthy salad that is full of flavor but not empty calories.

"For salads you want to think about color, adding in a variety of veggies so that you get in that wide range of vitamins — think of the rainbow," Brigitte Zeitlin, registered dietitian and owner of BZ Nutrition, tells Woman's Day. "Then, you want to add in a protein, like chicken, salmon, tuna, shrimp, tofu, edamame, chickpeas, or beans." Finally, she suggests topping it off with two tablespoons of two different healthy fats, like avocado, nuts, cheese, or dressing.

Once you have the basic combo down, it's easy to fall into a salad rut. To avoid that, Atlanta-based registered dietitian nutritionist Marisa Moore suggests adding seasonal produce to your salad, giving you an even more diverse pool of ingredients. "You might start with salad greens, and add in citrus segments with an orange vinaigrette in the winter or apples and nuts with an apple cider vinaigrette in the fall," Moore tells Woman's Day. "Taking this approach helps boost the flavor factor while getting in those extra nutrients." Types of salad range from warm, roasted vegetables ones, to chickpeas, or even pasta salads, she adds, all of which are hearty, filling options that work well for meal prepping or daily healthy dishes. So, whatever your palate wants, your palate gets with any one of these healthy salads.

Watercress is delicate but a rich source of antioxidants — top with grilled steak for protein.

Simple And Healthy Salad Recipes For Weight Loss:

One of the healthiest yet tasty way to lose weight is with salads, and you can prepare it in a jiffy. A yummy combination of veggies, fruits, leafy greens, with a dash of salt and dressing can be both filling and refreshing. Here are some of the easy salad recipes for weight loss that you can try without much difficulty.

1. Fresh Tomato Salads Recipe For Weight Loss:


  • Mixed salad greens.
  • Three large tomatoes.
  • Three spoonfuls olive oil.
  • One teaspoon mustard.
  • A small cup sliced red onion.
  • Fresh basil leaves.
  • Two spoonfuls roasted pine nuts.
  • Two spoonfuls balsamic vinegar.
  • Sugar for taste.
  • One minced garlic.
  • A pinch of oregano.
  • Fresh goats cheese.

How To Prepare:

  • Take a small bowl, add vinegar, mustard, sugar, garlic, oil, and oregano and whisk the contents until the contents are adequately blended.
  • Take a big bowl, combine the salad greens with a dressing prepared in the small bowl.
  • Slice tomatoes into thin slices and place them over the greens.
  • Serve this salad by adding thinly sliced onions, crumbled cheese, basil, and pine nuts.


  • One serving of this salad gives you 74 calories, 6 grams fat, 4 grams carbohydrate, 2 grams protein, 3 milligrams cholesterol, 35 milligrams sodium.

2. Grilled Apple Salad:


  • Salad greens.
  • Two large apples sliced as wedges.
  • Minced garlic clove.
  • Six spoonfuls olive oil.
  • ¼ cup of sliced coriander.
  • One cup of roasted walnuts.
  • ¼ cup of balsamic vinegar.
  • ¼ cup of orange juice.
  • Salt to taste.
  • Two spoonfuls, honey.
  • Half spoon chilli sauce.
  • Crumbled blue cheese.

How To Prepare:

  • Take a small bowl with olive oil, chopped up fresh coriander, balsamic vinegar, orange juice, honey, minced clove, salt, and chilli sauce, mix all the ingredients thoroughly, which gives you your salad dressing.
  • Take ¼ of the dressing in another cup, mixing it with the apple wedges and let the apples marinate for 10 minutes.
  • After ten minutes, slowly grill the apple wedges on both sides with a brush of the leftover marinade.
  • Once the apples turn brown, remove them and place it in a big bowl and add the salad greens along with the rest of the dressing.
  • You can top the salad with crumbled blue cheese and roasted walnuts.


  • A single serving of this salad gives you 341 calories, 8 milligrams cholesterol, 28 grams fat, 22 grams carbohydrate, 360 milligrams sodium, and 6 grams protein.

3. Ginger Chicken Salad:


For dressing:
  • ½ cup of honey.
  • Two spoonfuls fresh minced ginger root.
  • Two spoonfuls soy sauce.
  • Salt to taste.
  • ½ cup ACV.
  • Canola oil of 1/3 cup.
  • Cayenne pepper according to taste.
  • Four skinless, boneless chicken breast.
For Salad:
  • 10 cups baby spinach.
  • One cup of orange juice.
  • One cup shredded cabbage.
  • Two shredded carrots.
  • Two cups cooked noodles.
  • Roasted and salted cashews ¾ cup.
  • Two spoonfuls roasted sesame seeds.
  • Three sliced onions.

How To Prepare:

  • Blend honey, fresh minced ginger root, Two spoonfuls soy sauce, Salt, ACV, Canola oil, Cayenne pepper making your salad dressing.
  • Take ¾ the dressing into a shallow bowl and marinate the chicken pieces for at least three hours so that the chicken can absorb all the marinade.
  • Drain the chicken and place it in a baking tray, and bake it to 6 minutes on each side. Slice the chicken into stripes once the chicken is cooked.
  • With baby spinach spread on the platter, place the sliced chicken, shredded cabbage, shredded carrots, thinly sliced onions on top. You can mix the contents with orange juice, honey, and the remaining dressing.
  • Toss the contents properly for even distribution of the dressing.


  • One and a half-cup serving of this salad provides you with 379 calories, 533 milligrams sodium, 18 grams fat, 33 grams carbohydrates, 47 milligrams cholesterol, 23 grams protein.

4. Guacamole Salads Recipe For Weight Loss:


  • Two peeled and cubed riped Avocados.
  • Four cups sliced salad greens.
  • Two chopped up tomatoes.
  • One red onion sliced in the shape of rings.
  • Two spoonfuls ACV.
  • Salt to taste.
  • Pepper ¼ spoonful.
  • ¼ spoonful pepper sauce.
  • Canola oil of 1/3 cup.

How To Prepare:

  • Take a small bowl and whisk ACV, oil, salt, pepper sauce, and pepper creating your salad dressing.
  • Add the thinly sliced tomatoes and onions in a big bowl and keep it aside.
  • And, Add the salad dressing and avocados to the large bowl and mix well.
  • Add the greens to the avocado mixture and mix them well so that the dressing is coated evenly.


  • A single serving of this salad has 531 calories, 12 milligrams cholesterol, 51 grams fat, 17 grams carbohydrates, 868 milligrams sodium, 9 grams protein.

5. Fresh Fruit Salad:


  • One apple chopped up in cubes and cored.
  • One medium pear chopped up in cubes and cored.
  • A small bowl of grapefruit slices.
  • A small bowl of mandarin orange slices.
  • Two spoonful lemon juice.

How To Prepare:

  • Take the lemon juice into a big bow.
  • Add the apple and pear cubes to the lemon juice and swirl the contents so that juice is coated evenly.
  • Now add the grapefruit and orange slices and mix the contents without breaking them.
  • You can refrigerate the fruit salad and take out before serving.


  • Four servings of this fruit salad give you 79 Kilo calories, 18.9 grams of carbohydrates, 1.1 grams of protein, 0.1 grams of fat, and 1 gram fiber.

6. Mixed Sprouts Salads Recipe For Weight Loss:


  • A bowl of boiled mixed sprouts (that include moong, rajma, Kabuli chana, matki, etc.).
  • ¼ cup of grated radish.
  • ¼ cup of tomatoes finely chopped.
  • Two spoonfuls chopped coriander.
  • ¼ cup methi leaves chopped.
  • One spoonful oil.
  • Salt according to taste.
  • One slit green chilli.
  • A pinch of asafoetida.

How To Prepare:

  • Take a bowl and combine the mixed sprouts, chopped up tomatoes, grated radish, chopped methi leaves, coriander, and salt.
  • Mix them thoroughly and keep it aside.
  • Heat a spoonful oil in a pan, add the slit chilli, asafoetida and saute.
  • Add the contents of the pot to the bowl of salad.
  • You can remove the green chilli when you consume the mixture.


  • A single serving of this mixed sprout salad has a total of 46 calories, out of which carbohydrates amount to 24 calories, nine calories of protein, and fat constitutes 13 calories.

7. Cucumber Salad:


  • ¼ cup of sugar.
  • One cup mayonnaise.
  • ½ spoonful dill weed.
  • Salt as needed.
  • Four thinly sliced cucumbers.
  • Four spoonful ACV.
  • Three thinly sliced green onions.

How To Prepare:

  • Combine the mayonnaise, sugar, dill, vinegar, and salt as much as you desire.
  • Mix the ingredients well, forming a smooth paste.
  • Now add the cucumbers and thinly sliced onions and mix till the creamy dough is covered evenly.
  • This salad tastes best if you consume it chilled.


  • Every 2/3 cup serving of this salad has 122 calories, 7 grams fat, 201 milligrams sodium, 2 grams protein, 12 grams carbohydrates, 2 milligrams cholesterol.

8. Vegetable And Fruit Salads Recipe For Weight Loss:


  • Two cucumbers chopped into small cubes.
  • A small bowl of sliced strawberries.
  • A small bowl of sliced grapes.
  • Ten basil leaves cut into strips.
  • One small bell pepper, thinly sliced.
  • One lemon.
  • Two spoonful olive oil.
  • Two spoonful sunflower seeds.
  • Salt according to taste.

How To Prepare:

  • Take a small bowl and add the fresh lime juice, olive oil, and salt.
  • Mix the contents thoroughly, creating a dressing for your salad.
  • Take a big bowl and add the bite-sized cucumber, bell pepper, grapes, strawberries, and basil leaves. Add the sunflower seeds on top.
  • Add the dressing in the small bowl onto the veggies and fruits in the big bowl and mix them properly so that the dressing is spread out evenly.


  • A single serving of this salad provides you with 148 kcal, 20 grams carbohydrates, 7 grams fat, 2 grams protein, 296 milligrams sodium.

9. Mushroom Salad:


  • 100 grams of baby spinach.
  • One kilogram sliced mushrooms.
  • ½ cup of water.
  • ½ cup sliced capsicum.
  • Two garlic cloves.
  • ¼ cup of balsamic vinegar.
  • One spoonful mustard.
  • ¼ cup of cashews.
  • Thinly sliced onion.
  • One spoonful dried thyme.

How To Prepare:

  • Take a blender and place vinegar, cashews, mustard, water, garlic, and blend them till you have a smooth paste.
  • Heat a saucepan and add mushrooms along with some oil and sauté them till they turn soft.
  • Now soften the capsicum and red onions by adding them into the pan.
  • Pour the blended sauce into the pan and let it cook for 20 minutes.
  • Serve this salad by adding chopped up baby spinach on top.


  • One serving of this salad offers you 113 kcal, 8.2 grams protein, 5.86 grams carbohydrates, 4.29 grams fiber, 5.2 grams fat.

10. Soya Chunks Salad:


  • 100 grams soaked soya chunks.
  • A small cup of broccoli florets.
  • One cup of hung curd.
  • One spoonful olive oil.

How To Prepare:

  • Firstly place the soya chunks in a bowl of salted warm water for at least ten minutes.
  • Gently squeeze the excess water out of the pieces and put them separately.
  • Heat some oil in a pan and saute the broccoli florets and soya chunks for about two minutes.
  • Put them into a bowl and let the veggies cool down.
  • Now add the hung curd to the bowl and mix it with broccoli and soya chunks so that the curd is spread around evenly.


  • Soaked soya chunks give you 156 calories, 7.5 grams carbohydrates, 15.6 protein, 7 grams fat, 8.3 grams fiber.

A diet that includes only salad can make you lose weight very fast. But why does that diet be distasteful and cold? You can choose the type of ingredients you want to include in your salad according to your weight loss goals to see effective results. It is high time we ate healthy as salads can flush out unwanted toxins from your body. We have provided a variety of salads recipes for weight loss that can be tasty and healthy. So eating less is not the solution how you compensate your meal with all the necessary nutrients without extra calories is all that counts!

1. What Are The Benefits Of Eating Salads?

Ans. Salads consist of fewer calories, and they are a healthy way of eating. The vegetables and fruits in a salad have water and a lot of nutrients that help fulfill the nutritional needs of your body without adding many calories.

2. What Is The Best Way To Prepare A Salad?

Ans. Salads can be a delicious addition to your diet by just adding veggies like tomatoes, carrots, and your choicest vegetables along with leafy greens. Sometimes you can prepare some unique salads with the addition of unusual ingredients like cheese, croutons, etc.

3. Which Vegetables Are Best For A Salad?

Ans. The choice of vegetables used in a salad depends on the person’s preference. Carrots, spinach, tomatoes, onions are some of the popular vegetable used by many for the preparation of salads.


With these cookbooks, new healthy recipes for you and your family are as easy as click and view (or click and print). If you’re on a mobile device, you may need to turn your phone to see the full table.

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Purdue University is an EOE/AA employer. All individuals, including minorities, women, individuals with disabilities and veterans are encouraged to apply. This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact your county Extension office.

Healthy meals to lose weight fast

Salads are packed with nutrients that can provide us with our daily nutritional needs without fear of gaining all that unwanted extra weight. They are very easy to make and are healthy alternatives to fast food take-outs for busy individuals who are always on the go.

We can have these packed for a light lunch at work providing us with the right number of vigor to help us keep going throughout the day. The good news is that there are plentifulness of salads recipes that we can find on the internet, giving us a wide range of salad dishes that we can have for each day of the week.

Salads are also a great way to help get our kids started on eating their vegetables, with recipes especially concocted for kids.

Salads for Light Lunches and Dinners

Having something light and yet satisfying during the day can boost our vigor levels while light salad dinners can give us a good night's rest, without feeling any hunger pangs in the middle of the night or suffering from indigestion because of that heavy dinner we just had right before bedtime.

We don't have to go with the usual salads recipes that are basically made with lettuce and tomatoes we can try other vegetables and ingredients as well. We can also try out different chicken and seafood salads, such as shrimp salads, to make the salads even more flavorful and appetizing.

A easy shrimp salad of tomatoes, bell peppers plus herbs of our choice, tossed in extra virgin oil can already make for a light but satisfying meal that can tide us over until our next mealtime.

Broccoli mixed with bacon slices, cheese and onions tossed in a dressing of mayo, vinegar and sugar on the other hand, can help us make that oft-dreaded broccoli seem more consuming to our kids.

Salads are also a great way for us to lose weight. As mentioned earlier, they are packed with nutrients to keep us going throughout the day, and yet they are light enough to help us keep our calorie intake in check.

Low-calorie salads recipes are ready online so we can immediately try some of these out to help us originate a healthy menu for the week, with different recipes for every day of the week.

Entrée salads are already exquisite meals and they are not only healthy for us, they can also prove to be more affordable than most other regular dishes. What's more, they don't always have to be tossed salads we can try out lettuce wrap salads for more variety.

We can come-up with our own healthy salads recipes and by using fat-free or light ingredients for our dressing, such as fat-free sour cream and light mayonnaise, we can whip-up salads exquisite for our weight loss menus.

If we want to mix in a itsybitsy number of chicken, we should remember to take out the skin and use the breast parts since these are less fatty than other chicken parts. Throwing in nuts like cashew can also add to the flavor.


  1. Meztijora


  2. Kikasa

    Is distant

  3. Muhsin

    I can offer to visit the website, where there are many articles on the subject of interest to you.

  4. Kaleb

    Same urbanization one

  5. Akikus

    Sorry that I cannot take part in the discussion right now - there is no free time. I will be back - I will definitely express my opinion on this issue.

  6. Breuse

    Exactly! Go!

  7. Jack

    but something analogous is?

  8. Gilburt

    There are many more options

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