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Try these healthy salads to start a healthy day

Try these healthy salads to start a healthy day
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Being fit is important but compromising on food is not. You can have your healthy food with few delicious topping (they too are healthy) that gives you more benefits. We have listed 7 healthy salads for a healthy day just for you so that you can have something new for each day. Have fun eating.

 

1. ZIPPY PEAR GOAT CHEESE KALE SALAD

A good kale salad requires seasonal ingredients. Yes, there’s seasonal kale and seasonal pears. Seasonal produce has more nutrients which supports our body’s natural nutritional needs. Think more VITAMIN C, Vitamin D, and power greens. Its fresher which means it has better flavor, 

Ingredients

a) 5 oz (140 g) kale (winter red kale works too)

b) 1/4 cup (60 ml) olive oil

c) 1/4 cup (60 ml) freshly squeezed lemon juice

d) 1 tbsp (15 ml) honey

e) 1/2 tsp ground cumin

f) Sea Salt

g) freshly ground black pepper to taste

h) 2 large pears, seeded and cut into thin strips (I used Anjou Green pears)

i) 1 bell pepper, seeded and cut into thin strips or chopped (see notes for winter seasonal produce option)

j) 1.5 ox (43 g) sunflower seeds

k) 4 oz (115 g) goat cheese, crumbled

l) see notes for optional garnishes

 

INSTRUCTIONS

1. Prepare the kale by washing it, drying it and cutting into small, thin pieces. You can also buy the pre shredded bagged in produce section.

2. In a large bowl, whisk together the olive oil, lemon juice, honey, cumin, sea salt and black pepper to taste.

3. Add the kale, pears, bell pepper, sunflower seeds and goat cheese to the bowl and toss really well.

4. Serve right away or place in fridge for later.

5. This salad keeps really well so it's great for meal prep or lunches to go!

 

2. BLUEBERRY BROCCOLI SPINACH SALAD WITH POPPY SEED RANCH

Ingredients

FOR THE SALAD:

a) 4 oz fresh baby spinach

b) 1/2 cup chopped broccoli

c) 1/2 a ripe avocado

d) 1/4 cup blueberries

e) 1/4 cup crumbled feta cheese

f) 2-4 TBSP dried cranberries

g) 2-4 TBSP roasted sunflower seeds (I used unsalted)

h) black pepper, to taste (optional)

 

POPPY SEED RANCH DRESSING:

a) 1/2 cup of plain greek yogurt or sour cream

b) 1/4 cup of buttermilk (extra if desired)

c) 1/4 cup good quality mayonnaise (homemade or store bought)

d) 1 clove garlic

e) 1/2 tsp lemon juice or white vinegar

f) 1 tsp poppy seeds

g) 1/2 tsp dried parsley

h) 1/2 tsp dried dill

i) 1/4 tsp onion powder

j) 1/4 tsp paprika

k) 1/8-1/4 tsp garlic powder, to taste

l) 1/8 tsp sea salt

m) 1/8 tsp black pepper

 

Instructions

1) Start with the dressing (skip if using premade)

2) Ranch dressing always tastes it’s absolute best made ahead of time. Whisk and chill for a few hours before serving or make things simple by tossing it together the night before.

3) Peel 1 clove of garlic, then smash and mince it into a paste.

4) Season with salt.

5) Combine salted garlic paste with remaining dressing ingredients and whisk well.

6) Pop in the fridge to chill for a few hours for flavors to set.

7) Wash + dry spinach.

8) Combine with broccoli, blueberries, dried cranberries, avocado, feta cheese, and sunflower seeds.

9) Toss with dressing and serve.

10) Season with black pepper, to taste.

 

Notes

This recipe yields one extra-large personal salad or 2 smaller side salads.

This dressing works with both fresh and dried herbs, so absolutely use what fresh herbs you have on hand. I’ll include measurements for dried, which are a little stronger in flavor, so when using fresh you’ll simply increase the amount to taste. Enjoy!

Making more dressing for later? Typical food safety rule of thumb is that homemade dressings will keep in the fridge for 4 days.


3. Strawberry Farro Salad with Avocado and Feta

A) Strawberries are no exception to this rule; in addition to antioxidants, they have many other nutrients, vitamins, and minerals that contribute to overall health. These include folate, potassium, manganese, dietary fiber, and magnesium. It is also extremely high in vitamin C!

B) Avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

C) It contains more fiber than other popular grains like rice or even quinoa; farro might have even more positive benefits when it comes to digestion and cardiovascular health. It's also exceptionally high in protein for a grain and supplies more than 10 different vitamins and minerals.

 

Ingredients:

FOR THE FARRO SALAD:

a) 3/4 cup uncooked farro

b) 1 pint strawberries, hulled and quartered

c) 2 medium avocados, diced

d) 3 cups loosely packed baby spinach, roughly chopped

e) 1/2 cup crumbled feta cheese

f) 1/2 small red onion, finely chopped

g) 1/4 cup chopped toasted walnuts

 

FOR THE DRESSING:

a) 3 tablespoons extra virgin olive oil

b) 2 tablespoons balsamic vinegar

c) 1 tablespoons honey

d) 1 teaspoon Dijon mustard

e) 2 teaspoons poppy seeds

f) 1/4 teaspoon kosher salt

 

Directions:

1) Prepare farro according to package instructions. Place in a serving bowl and let cool while you prepare the other ingredients.

2) Prepare the dressing: In a small bowl, whisk together all of the ingredients until combined: olive oil, balsamic vinegar, honey, mustard, poppy seeds and salt. Taste and adjust seasoning as desired. Pour over the farro, and then toss to coat.

3) Add the remaining ingredients to the bowl with the farro: strawberries, avocados, spinach, feta, red onion, and walnuts, then toss gently to combine. Serve chilled or at room temperature.

Strawberry Farro Salad tastes best the day it is made but can last 1 or 2 days in the fridge (the avocado will brown, but be safe to eat).

 

4. GRILLED CHICKEN CAESAR SALAD

The health benefits of chicken include its good supply of protein content, and essential vitamins and minerals, its benefits in losing weight, its ability to control cholesterol and blood pressure, and reduced risk of cancer

Ingredients

a) 2 boneless skinless chicken breast

b) salt & pepper

c) 1 head of romaine lettuce, cut in half

d) 1½ cups cherry tomatoes

e) 2 hard boiled eggs, cut into quarters

f) Homemade Caesar Dressing

g) optional: croutons

 

Instructions

1) Preheat grill to medium high heat.

2) Season both sides of the chicken breast with salt and pepper.

3) Place chicken on the grill and grill each side for 5-6 minutes, or until there is no more pink.

4) In the meantime, make the Homemade Caesar Dressing in a food processor.

5) Add cherry tomatoes to a grill basket, and grill for 4-5 minutes or until tomatoes start to burst. Remove and set aside.

6) Place romaine lettuce on the grill, inside side down. Grill for 2-3 minutes, you're just looking for slight char marks.

7) Roughly chop the romaine lettuce, place in a large bowl with sliced grilled chicken, hard boiled eggs, and cherry tomatoes. Serve with Homemade Caesar Dressing on the side.

 

5. ASIAN NOODLE SALAD WITH SPICY SESAME DRESSING

A) High Source of Cholesterol-Lowering Phytosterols, Protect Heart Health, Improve Blood Pressure, Balance Hormones, Fight Cancer, Help Burn Fat, Boost Nutrient Absorption, Good Source of Vitamins and Minerals like Iron, Fiber and Magnesium.

 

Ingredients

a) 1lb. rice noodles

b) 1 red pepper, julienned

c) 1 yellow pepper, julienned

d) 1½ cups julienned cucumbers

e) 2-3 cups shaved napa cabbage

f) ⅓ cup diced green onions

g) Spicy Sesame Vinaigrette:

h) 6 tablespoons toasted sesame oil

i) 2 tablespoon canola oil

j) 2 tablespoon lime juice

k) 3 tablespoons tamari sauce

l) 2 tablespoon rice wine vinegar

m) ⅔ cup fresh cilantro

n) 2 tablespoon fresh ginger

o) 2 garlic clove

p) 2 teaspoon sriracha sauce

q) 2 teaspoon honey

 

Instructions

1) In a small bowl, add toasted sesame oil, canola oil, lime juice, tamari sauce, rice wine vinegar, cilantro, fresh ginger, garlic cloves, sriracha sauce, and honey. Whisk the mixture until everything is combined. Set aside.

2) Bring a pot of water to a boil. Add rice noodles and cook until al dente according to package instructions. Drain and rice with cold water. (be careful not to overcook or they will end up really starchy)

3) Place the noodles in a large bowl; add red pepper, yellow pepper, cucumbers, napa cabbage, green onions, and spicy sesame dressing. Toss to combine everything.

4) Serve warm or cold.

 

6. CHICKEN ENCHILADA PASTA SALAD

A) Enchiladas actually are high source of 7 vitamins and minerals and a good source of another 10! (high source: 20% or more of Daily Value (DV) and good source: 10-19% of DV)

B) One of the most nutritious parts of enchiladas are their calcium content, 1/5 of all the calcium you need in a day is in one serving

C) Enchiladas are also a high source of copper. Copper is a trace mineral that helps your body make hemoglobin as well as also serving as a part of many body enzymes. Copper helps your body produce energy in cells and helps develop connective tissue.

 

Ingredients

a) 16 ounces bowtie pasta

b) 1 tablespoon olive oil

c) 2 boneless skinless chicken breasts

d) ½ ounce Old El Paso Taco Seasoning

e) ¾ cup Old El Paso Red Enchilada Sauce

f) ½ cup sour cream

g) 1 tablespoon freshly squeezed lime juice

h) 1 (11 ounce) can Mexican Corn, fully drained and rinsed

i) 1 (15 ounce) can black beans, fully drained and rinsed

j) ¼ cup freshly chopped cilantro

k) ½ cup chopped red onion

l) 1 cup Mexican blend cheese

m) salt and pepper to taste

n) optional add-ins: 1/4 cup chopped jalapeños, 1 tablespoon hot sauce

o) More sour cream and cilantro for garnish

p) To make this healthier, sub Greek yogurt for the sour cream and leave out the cheese!

 

Instructions

1) Bring a pot of 5-6 quarts salted water to a boil.

2) Add in the pasta and cook for 15 minutes, or until pasta is al dente.

3) Meanwhile, coat each chicken breast with the taco seasoning, liberally on each side.

4) Add the olive oil to a nonstick skillet and heat over medium/high heat. Add in the chicken and cook for 7-10 minutes on each side, depending on thickness, until chicken is cooked through. Cut with a knife to make sure the chicken is fully cooked. When cooked, cut into strips and set aside.

5) When pasta is cooked, drain in a colander and place in a large bowl.

6) Mix in the remaining ingredients: enchilada sauce, sour cream, lime juice, corns, bean, cilantro, onion, cheese, and salt and pepper to taste. Lastly stir in the chicken.

7) Top with more sour cream and cilantro.

8) Serve cold or hot, enjoy!

9) To make spicier, add in the optional jalapeños and hot sauce. To make it healthier, sub Greek yogurt for the sour cream and leave out the cheese!

 

7. CHICKEN FETA WALNUT GRAPE CHOPPED SALAD WITH BALSAMIC VINAIGRETTE

A) Helps blood circulation: The antioxidants presents in balsamic vinegar can help repair damage caused by free radicals, produced by the oxygen used in our body. Balsamic vinegar contains polyphenols, antioxidants that can protect the body from heart disease and cancer

B) Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants

C) Grapes contain powerful antioxidants known as polyphenols, which may slow or prevent many types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon. 

 

Ingredients

a) 10 oz. of fresh spinach

b) ¾ cup of walnuts

c) 1 cup of black or red grapes, halved

d) ¾ cup of granny smith apples, diced

e) ¾ cup of crumbled feta cheese

f) 1 cooked chicken breast, diced

 

Balsamic Vinaigrette:

a) 2 tablespoon of mustard

b) 1½ tablespoon of honey

c) 1 teaspoon dry basil

d) ¼ cup of balsamic vinegar

e) ½ cup of olive oil

f) salt & pepper

 

Instructions

1) In a small bowl, mix together mustard, balsamic vinegar, dry basil, honey, salt & pepper. Slowly add in olive oil. Mix until emulsified {thick and you can't see the oil & vinegar separation}

2) In a large salad bowl, add spinach, walnuts, grapes, chicken, and feta cheese.

3) Serve with dressing on the side. 

 

For more information on health stay connected with medicalwale.com

Written by-

Shivani Sharma

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