Getting on a salad diet entirely might get a tad bit difficult if you've never tried different types of salads. So, the easy way to incorporate healthy salads into your diet is by including a serving of vegetable or fruit salad before every meal. You might think that it takes a lot of time to prepare salads and keep them interesting for days. But that's not true. Because we're going to provide you with a list of some easy salad recipes that you can prepare and enjoy in under 15 minutes.
Health Benefits of Eating Salads:
Here are some health benefits of consuming healthy salads that you should know of.
1. They are Full of Fiber:
Fiber can help you feel full for long hours and can also provide you with several health benefits. A fiber-rich diet can help prevent constipation and also lower cholesterol. It can make maintaining a healthy body weight an easier task (1). Healthy vegetable salads as well as fruit salads can give you enough fiber for your body to feel satisfied and nourished.
2. You Get Access to Good Fats:
Most salad ingredients contain good fats. Olive oil, nuts, and avocados - all have fat but are of the monounsaturated type. They help you feel satiated and also make sure that you absorb other key nutrients that are found in vegetables and fruits more effectively.
3. They Cut Calorie Consumption:
If you're looking to lose weight, adding healthy salads to your daily diet is an excellent way. Salads are full of fiber, so when you consume a serving of salad before starting a meal, it can help you consume less high-calorie options. Dark leafy greens are pretty nutrient-dense, which means they provide you with a lot of nutrition and a limited number of calories. So, salads with a large serving of spinach, kale, etc., can build a strong foundation for weight loss (2).
Easy Vegetable Salad Recipes:
Here are some easy salad recipes that you can make within a few minutes at the comfort of your home.
1. Carrot Salad with Black Grape Dressing:
If you're a fan of winter veggies like spring onions, carrots and dried fruits like almonds and raisins then this carrot salad with black grape dressing is going to be one of your favourite healthy vegetable salads. This salad is really refreshing, light on the stomach and has everything that takes to fight extra pounds.
2. Green Bean Salad:
This is one of the tastiest health vegetable salads that can be made in under 15 minutes and needs just 5 ingredients in total. A green bean salad only needs green beans, olive oil, salt, garlic & pepper. Green beans contain vitamins A, C, & K (3). They also provide a great source of folic acid, calcium & fiber.
3. Leafy Salad with Walnuts:
If you want to add different textures to your salads, you can toss up ingredients like crunchy lettuce, cherry tomatoes, cabbage, nuts and vinegar. Leafy greens make for a great source of fiber and important antioxidants (4). As mentioned above, fiber can make you feel full for long hours, so this is one of the healthy vegetable salads that will keep those hunger pangs away.
4. Pickled Beetroot with Feta:
Do you love beetroots? Then this is one of the healthy salads that you will always end up making for yourself. Ingredients like beetroot, pepper, feta cheese, cilantro, green olives and a pinch of salt all tossed up together can make for one of the most delicious healthy salad recipes.
Easy Fruit Salad Recipes:
Here are some healthy fruit salad recipes that you will fall in love with.
1. Yoghurt Fruit Salad:
For this healthy fruit salad recipe, you need some pineapple chunks, strawberries, mangoes, green grapes, fresh raspberries, a drizzle of honey, brown sugar and Greek yoghurt. Mix all the ingredients well and enjoy this oh-so-delicious salad.
2. Frozen Fruit Salad:
If you're looking for a healthy fruit salad recipe that even kids will enjoy eating, it's this one. You can make this salad with chopped pineapple, oranges, lettuce leaves and nuts like walnuts and pecans. Mix it all in whipped cream and let it free for an hour before you serve it.
3. Orange Cream Fruit Salad:
This is one of the easy salad recipes that will need some frozen orange juice, half a cup of milk, sliced peaches, sour cream, sliced bananas, instant vanilla pudding and mandarin orange segments. Mix all the ingredients in a bowl and refrigerate it for two hours and then serve.
4. Watermelon Salad:
One of the healthy salad recipes includes cubed watermelon, chopped red onion, parsley, olives, mint and crumbled feta cheese and a drizzle of olive oil. Speaking of olive oil, you can try the Saffola Aura Extra Virgin Olive Oil. This edible oil is imported from Spain and is rich in monounsaturated fatty acids and natural antioxidants. It has a rich flavour and beautifully compliments your dish. This juicy salad will hardly take 10 minutes to prepare. Once you toss in all the ingredients, let it sit for a while and then relish it!
5. Apple Salad:
If you're looking for salad recipes that are not only easy to make but also full of flavours, you have to try out this one. You require red apples, celery ribs, a yellow apple, a pear, some pecans, seedless grapes, an orange and lemons. Once you toss all the ingredients, let it sit for 10 minutes, drain the juice and save it. Blend some pecans with the saved juice to make a puree and top the salad with this sauce. Serve this salad on a lettuce leaf to add extra crunch to your dish.
Once you get into the habit of eating healthy salad recipes, you will see some great changes in your overall health and body. Salads can be as simple as tossing some fruits and vegetables in a pinch of salt and pepper or experimenting with some sauces, creams and textures. Healthy salads are quite versatile and can be made in any and every combination possible. So try out some for yourself and see how you like including them in every meal.
What happens if I eat a salad every day?
Eating salads every day is one of the greatest habits to keep. They provide you with a ton of nutrients like fiber, vitamin E, vitamin C, etc. - all of which benefit your body in many ways.
Is it effective to eat salad for weight loss?
Salads that are made of various vegetables and fruits along with some nuts can make for healthy lunch or dinner. As they are filled with many nutrients, they can work well to lower your blood sugar, regulate cholesterol levels and even help you cut some kilos.
What are antioxidants in a salad & what do they do?
Antioxidants are compounds that are found in foods to neutralise free radicals. They help you fight various heart and other diseases. So if you wish to load up on antioxidants, make sure your salads are made up of spinach, broccoli, carrots and potatoes among other ingredients.
Why are fiber-rich veggies important in a salad?
Dietary fibers that you get from vegetables and fruits in a salad can help you reduce blood cholesterol levels and also lower the risk of heart disease. Fiber is essential for proper bowel function as well. To top it all, fiber-rich foods keep you feeling full for longer durations which can lower your total caloric intake.