Salads are one of the bases of any healthy diet and a green salad is an evergreen which stays always updated. Loaded with colorful greens, healthy elements and an amazing combo of character styles that grab you by the taste buds. Green salad: Whether you want a quick lunch, a cool side or a base for something more substantial going green is your best bet.
At yumy24. At My Wellness By Nature, we specialize in easy, and delicious bowl recipes that Feed Your Body….Excite your taste buds. This recipe for a green salad is just that, (almost) always fresh, crispy and tasty and therefore very suitable to combine with whatever you eat during the day. And since all you have to do is toss in your favorite leftovers, the case can be made that its an easy recipe modifiable depending on what you’re feeling or dietary restrictions.
Why Choose a Green Salad?
Salad is never just a boring old side dish. These nutrient-dense vessels are good for you, and with them come a lot of health benefits that come from eating lots more green veggies.
This nutrient-rich dish is filled with vitamins A, C, and K along with folate and iron from leafy greens such as spinach, kale or arugula. Aside from working as immunity enhancers and also having an indirect effect on skin health, they help keep your overall energy intact.
Low Caloric: Green salads, even if they are seasoned and accompanied with small amounts of healthy fats in the form of nuts or fresh cheese (not curdled) have a very low caloric content.
Rich in Fiber – The ingredients you would add to your green salad are typically high-fiber foods, which can help keep food moving through the digestive system and prolong satiety.
Adaptable to Your Liking: A green salad is the perfect canvas for a variety of mix-ins from proteins and nuts/seeds to fruit, making your flavor combinations seemingly endless.
In this first part, we are here to share with you our green salad recipe which makes not only your meal tasty but also nutritious.
How to Make a Green Salad
So, for a classic green salad recipe head to the farmer’s market then make your own dressing and start assembling ingredients. The best part? You can make this salad in a matter of minutes dressed and all!!
Ingredients:
Basic Fresh Green Salad Ingredients: As always, these are just guides and you can adapt the amounts or include your own extras as desired.
2 cups fresh spinach leaves
1-2 heaping cups of arugula or mesclun greens
- 1 cup kale (chopped, stems removed)
1/2 cucumber (sliced)
1/2 avocado (sliced or cubed)
1/4 cup cherry tomatoes, halved
Red onions – 1/4 cup (thinly sliced)
1/4 cup shredded carrots
A quarter cup of roasted sunflower seeds (or any favorite nut or seed)
1/4 cup feta cheese – this is optional
Garnish with fresh herbs like parsley or cilantro
For the Dressing:
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 clove garlic (minced)
Salt and pepper to taste
Instructions:
Clean the Greens: Begin by cleaning all of your greens. Cut or pinch the spinach, arugula and other dark green leafy greens into smaller pieces remove tough stems if necessary; add to a large salad bowl.
Add the Veggies: You can go ahead and add your sliced cucumber, avocado, cherry tomatoes, red onions or shredded carrots. Both carrots and cucumbers also add color to the salad as well as different textures.
Crunch: sprinkle in the roasted sunflowerseeds for that great crunch against those soft vegetables. For variety, you can swap seeds for roasted almonds or pumpkin/ walnuts.
Cheese is optional: sprinkle some feta crumbles (if desired.) The salty, tangy bite of the feta is an ideal complement to the crispness from our needed greens and creaminess offered by avocado.
Prepare the Dressing – In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, and garlic mince. Salt and pepper to taste
Drizzle: Spread the drizzling dressing over cauliflower rice and full toss.spin evenly. Finely chopped fresh parsley or cilantro (for serving)
Serve: Either as it is for a light meal, or with grilled chicken, salmon (or tofu) on the side.
Customize Your Green Salad
Green salads are so versatile and that is one of the best things about a green salad. The ingredients are modifiable according to season, mood or items you have in your kitchen. But If You need additional ideas to make it your own follow these alternatives:
Protein Additions
Grilled chicken, turkey or shrimp
Vegan — Tofu, tempeh
Hard-boiled eggs
Grilled salmon or tuna
Plant protein: chickpeas or black beans
Fruit Additions
Fruit + Green Salad = The perfect sweet/savory duality on a plate
Sliced strawberries
Orange segments
Pomegranate seeds
Sliced apples or pears
Dried cranberries or raisins
Extra Crunch
Want a crunchy salad — there are additional things you might try:
Whole grain bread croutons
Roasted chickpeas
Crispy bacon bits
Slivered almonds or pecan halves
Dressing OptionsVARIETY: change the dressing flavor (DONE FIGURED OUT)
Balsamic vinaigrette
Honey mustard
Mediterranean with a tahini dressing
I chose a Greek yogurt-based dressing to give it some creamy texture.
A Green Salad Attracts Nutritional Benefits
Green salads are both extremely tasty and very versatile when it comes to preparing a quick meal on the go, along with an ingredients checklist of benefits like:
Spinach: packed with iron, vitamin A, and folate this humble green is the perfect base for any salad.
Kale: A superfood, Kale is a good source of Vitamins K,A, and C and fiber which can help in maintaining gut health.
Avocado: Packed with heart-healthy fats, avocados add creaminess to your salad and help your body absorb well the fat-soluble vitamins.
Cucumber: Due to an increased water content, cucumbers are hydrating and low-calorie.
Tomatoes: Tomatoes are an ideal source of lycopene which is acknowledged for protecting the skin and fighting inflammation.
Green Salad – How to Make a Perfect One
Fresh Ingredients: A great green salad starts with good produce. Whenever possible, use organic greens (they contain more nutrients). Be sure to thoroughly wash and dry your lettuce before creating you salad.
Balanced Flavors: sweet, salty and sour For instance, creamy avocado contrasts beautifully with crunchy sunflower seeds or tangy feta is balanced by the sweetness of cherry tomatoes.
Simple: Although experimentation is fun, less might be better. A minimalist salad of top-notch ingredients can be even better than a maximalist one.
Go Light on the Dressing: Add your dressing right before you serve, and use it sparingly. The bite of the fresh ingredients gets killed by too much dressing.
Closing Ideas: Healthy Crunchy Green Salad
Salads are a great way to include some vitamins and mineralsin your diet, add the following green salads into your meal plans. This salad is so simple, and you can obviously layer in whatever your favorite things are to really make it perfect for YOU. From a side to the main event, simple and tasty option for all kinds of gatherings — or just any old weekday.Common Green Salad
At yumy24. Here at EatingWell. com, we frequently write about healthy bowl recipes that are as good for your body as they are satisfying to eat. Try this green salad recipe now and enjoy the benefits a healthy, clean diet can provide!
