Healthy Salad Recipes
Salads can be tasty and healthy and can even work as a whole meal. Our salad recipes guide will show you how to make simple healthy salad recipes for great pasta, potato or fruit salads. We also show you have to build the perfect mason jar salad which will keep fresh, tasty and crisp.
Healthy Salad Recipes
The great thing about salads is there are endless salad recipes, you can mix and match to suit your own tastes. There is a misconception, mostly among men, that a salad can’t be a meal on its own. It certainly can, and moreover it can be tasty and filling.
Whilst there may be no formula for what you can add there are a simple set of steps you can take to make sure your salad recipes turn out well.
Step 1: Start With Leafy Greens
The darker the leaves the more vitamins and minerals they contain. Darker leaves may be bitter so use baby leaves or mix and match.
- Lettuce or Bok Choy
- Arulula (Rocket)
- Swiss Chard
Step 2: Add Fruits & Veg
- Pears – Fins a nice hard pear, use a peeler to peel slices.
- Apples – Chopped into little chunks.
- Oranges – Peeled and segmented.
- Pomegranate – Great for a nutty taste.
- Carrots – Chopped or peeled with a peeler.
- Tomatoes – A salad in themselves.
- Olives – Black or green.
- Broccoli – Steamed or raw.
- Pepper – Great for color
- Avocado – Love it or hate it.
Use fresh seasonal fruits and vegetables to add color and sweetness. If you are going to use dried fruits be aware of the extra sugar content in them as they are dried.
Step 3: Add Protein
- Chicken / Turkey
- Seafood – Tuna, flaked fish, raw tuna, prawns etc
- Beef – Marinated strips of beef. Hmmm!
- Beans and pulses – Garbanzo (Chickpeas), black or white beans.
- Eggs – Yep feel free to eat up to 2 a day.
- Tofu – Make sure it’s good quality and fresh.
- Pork – So many options here.
- Cheese – Soft or hard cheese all work well.
If you are going to use a soft cheese, like a blue cheese, add it in before serving as it may sweat and overpower the taste of the salad.
Step 4: Texture & Flavor
- Seeds – Mustard seeds, poppy seeds, sesame seeds etc.
- Herbs – Basil, Cilantro (Coriander), Oregano, Thyme, Parsley
- Croutons – Oven baked preferably.
- Nuts – Cashew, Hazelnut, Peanut, Almonds etc.
- Ginger – Add some fresh ginger for ZING!
- Jalapeno Chillies – Or your own preferred chili.
- Lime juice or grated rind.
- Garlic, Shallots, Red Onions
Step 5: Dress To Impress!
Here are three simple salad dressing recipes to get you started. When making your own, keep it simple and taste along the way.
To make these dressings combine all the ingredients in a glass jar. Shake it well and drizzle over the salad when serving.
- Simple Mediterranean (1/2 Cup)
1/2 cup extra-virgin olive oil, good squeeze of lemon juice, salt, ground pepper. Fresh minced garlic (optional).
- Balsamic Vinaigrette (1 Cup)
3/4 cup extra-virgin olive oil, 1/4 cup Balsamic vinegar, salt, ground pepper.
- Creamy Salad Dressing (1 Cup)
1 teaspoon Dijon mustard (or similar), 2 tablespoons mayonnaise, pinch of salt, pinch of sugar or honey, ground pepper, tablespoon apple cider vinegar.
How To Make A Mason Jar
Mason jars are popular now and let’s jump on the bandwagon. A mason jar salad is essentially an upside-down salad. The dressing goes in first and the other ingredients go in after that. Here is the order you should fill the jar.
- Fifth: Greens & Texture
Add your greens and textures last to keep them fresh and to stop them getting soggy.
- Fourth: Protein
Add your protein below the greens.
- Third: Softer Fruit and Vegetables
Such as avocado or tomatoes etc.
- Second: Harder Fruit and Vegetables
Hard veg such as carrots, peppers.
- First: Dressing
2 – 4 tablespoons, depending on the size of the mason jar.
And that’s all there is to a salad, it’s as big, healthy or unhealthy as you want it. The biggest problem with store bought salads is the dressings. If you did only one thing, I would recommend that be, to make your own dressing. Your own dressing will be much healthier and far lower in calories, and generally will only take 2 minutes to prepare.
Where To Next
If you are only starting your own health journey, have a look at our FREE online programs below. These will help you to get started and we will personally give you the support, advice and knowledge to eat, cook and live healthier. No nonsense diets, just healthy living! Give us a try.