3 Must Try Fresh Salads For A Healthy Meal

A green salad is a perfect go-to meal when you’re in the mood for something in between – a meal that’s not too light but not too heavy either. It is easy to prepare and you can choose what dressing to use according to your current mood.

If you’re in the mood for something refreshing yet easy to prepare for your next meal, here are 3 green salad recipes to try:

Mint Greens Mix

 

  • 4 cups fresh spinach
  • 1 cup sliced avocado
  • 1 cup sliced cantaloupe
  • 1/2 cup diced red bell pepper
  • 3 tablespoons vegetable oil
  • 2 tablespoons chopped fresh mint leaves
  • 1 tablespoon mint apple jelly
  • 1 1/2 teaspoons white wine vinegar
  • 1 clove garlic, minced

In a medium bowl, combine vegetable oil, mint apple jelly, white wine vinegar and garlic to make the dressing. Divide spinach leaves, avocado and cantaloupe between 2 serving plates then sprinkle with red bell pepper and mint leaves. Pour dressing over salad, toss and serve.

Tropical Twist Green Salad

 

  • 1/4 fresh pineapple, peeled, cored and chopped
  • 1/4 red onion, thinly sliced
  • 4 cups torn arugula leaves
  • 1/4 cup chopped fresh cilantro
  • 3 tablespoons apple cider vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons maple syrup
  • 1/4 teaspoon salt

Mix together apple cider vinegar, olive oil, maple syrup and salt in a bowl to make the vinaigrette. Set aside. In a salad bowl, combine pineapple, onion, arugula leaves and cilantro. Pour dressing over fresh ingredients and toss to coat. Serve immediately.

The Orange Surprise

 

  • 1 can mandarin oranges, drained
  • 4 cups baby spinach
  • 4 cups mixed salad greens
  • 1/2 cup slivered almonds
  • 1/2 cup creamy salad dressing
  • 1/3 cup thinly sliced red onion
  • 1/3 cup white sugar
  • 1/3 cup white vinegar
  • 1 teaspoon poppy seeds

To make the dressing, whisk together creamy salad dressing, white sugar, white vinegar and poppy seeds in a bowl. Place mandarin oranges, baby spinach, mixed salad greens, and red onion in a serving plate and top with slivered almonds. Drizzle poppy seed dressing over salad and toss to coat before serving.

Regular consumption of fresh salads will keep your body healthy and energized. Not only that, your appetite will be satisfied as well. Try these delicious and refreshing green salad recipes for your next meal – you’ll definitely want to start eating healthy more!

 

Quick and Healthy Pasta Salad Recipes For Your Next Brunch

For brunch, we always prefer a meal that’s neither light or heavy. Some people might find a green salad too light but a pasta dish too heavy. Combine these two dishes and you’ll have the perfect brunch meal – one that would satisfy your appetite just right!

Here are 3 quick and healthy pasta recipes perfect for brunch:

Italian-Style Cold Pasta Salad

 

  • 10 cherry tomatoes
  • 2 cucumbers, chopped
  • 1/2 onion, chopped
  • 1 3/4 cups rotini pasta
  • 1 cup Italian-style salad dressing
  • 3/4 cup pitted black olives, sliced

Cook rotini pasta to al dente in a large pot of lightly salted water according to package instructions. Drain pasta in a colander and place under cool running water in the sink to cool. When ready, mix together rotini pasta, cherry tomatoes, cucumbers, onion, black olives and Italian-style salad dressing in a large salad bowl. Cover and refrigerate for 2 hours before serving.

Delicious Mac-Tuna Salad

 

  • 3 cups macaroni
  • 2 stalks celery, chopped
  • 1 onion, chopped
  • 1 can tuna, drained
  • 1 cup mayonnaise
  • 1/2 cup sour cream
  • 1/3 cup Italian-style salad dressing
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper

Cook macaroni to al dente according to package instructions. Drain and place in a large salad bowl along with Italian-style salad dressing. Stir to coat pasta with dressing. Cover and refrigerate for at least 2 hours. When ready, add celery, onion, tuna, mayonnaise, sour cream, salt, garlic powder and black pepper to the bowl. Mix ingredients well. Chill for at least 1 hour before serving.

BLT Delight

 

  • 1/2 kilogram sliced bacon
  • 2 tomatoes, chopped
  • 1 small onion, chopped
  • 2 cups medium seashell pasta
  • 1 1/2 cups light Ranch-style salad dressing

Cook seashell pasta to al dente according to package instructions. Drain, rinse under cool running water then set aside. In a skillet, cook bacon over medium-high heat until brown and crispy. Remove from heat and drain on paper towels. Mix together tomatoes, onion and Ranch-style salad dressing in a large salad bowl. Add cooked and pasta to the bowl and mix to coat with dressing. Cover and refrigerate for at least 2 hours to overnight. Crumble bacon over pasta salad before serving.

Salad Days

Some forms of salad have been consumed for centuries, originally made mostly of cabbage and root vegetables, flavored with vinegar, oils and herbs. Ancient Greeks believed that raw green vegetables promoted good digestion, and the Romans agreed. Early recordings of lettuce appeared back in the 6th century B.C. although it bore little resemblance to our current varieties.

Salads have come a long way since the pedestrian lettuce, tomato and cucumber version. Today there is no end to the hundreds of varieties, ingredients and dressings available to our salad-crazed nation. In the 1920s, they hit the big time, as restaurant chefs created Caesar, Chef, Cobb and fruit salads. Canned veggies and fruits became more available and were tossed into the mix, allowing Americans to eat salads year ’round. Simple vinegar and oil made room for bottled dressings and mayo, paving the way for “bound salads.” Sounds a little kinky, but this category includes some of our favorites: tuna salad, chicken salad, egg salad, ham salad, shrimp and crab salad. The chicken came first, showing up in mid-1800s cookbooks, tuna much later with the advent of canned tuna. In the late 1930s, Spam made ham salad easy, and egg salad was a natural. With the introduction of Jello gelatin, molded salads took their colorful place at any luncheon.

Restauranteur Robert Cobb created the salad that bears his name at his Brown Derby restaurant in Hollywood; chef salad debuted at the Ritz Carlton in New York and originally included sliced ox tongue along with ham and cheese. (Mercifully, in later years, turkey or chicken replaced the ox tongue.) In Hollywood’s early days, Caesar salad was embraced by the stars, who happily munched on this trendy salad at some of their favorite restaurants. The creator, Caesar Cardini, eventually bottled and sold his trademark dressing in the Los Angeles area. A favorite restaurant in Chicago, the Blackhawk, featured their signature “spinning salad bowl” along with every entree on the menu, served tableside.

French chefs made vinaigrette dressing with oil, herbs, chopped shallots, and paprika, throughout the 1800s.Those especially adventurous added tomato sauce, which became the foundation for classic French dressing. Kraft Foods, in 1939, introduced their popular version, orange in color. Boomers remember it drizzled over iceberg lettuce. Miracle Whip appeared around the same time, labeled salad dressing but primarily used to hold together chopped meat, chicken or eggs for a tasty sandwich filling. In the 1920’s, Green Goddess dressing was created at a San Francisco restaurant in honor of a play by the same name. (Good thing Death of a Salesman didn’t debut that same year.)

Colonial America grew lettuce in their home gardens, along with cabbage, beans and root vegetables. A delicate seasonal food, it was enjoyed in summer only and not available year ’round until the 20th century, when California grew and shipped head lettuce nationwide. No question foodie president Thomas Jefferson experimented with a number of varieties which were served daily to his family and dinner guests, with vinaigrette dressing or a sprinkling of herbs and mayonnaise (his chef was French-trained).

As Americans developed more sophisticated tastes, traditional iceberg lettuce took a backseat to Romaine, arugula, endive, radicchio and field greens. Originally these varieties were considered greens for the elite due to price and perishability. Of late, retro salads are showing up with quarters of iceberg lettuce and dressing. For Boomers who grew up on the stuff, it harkens back to the 50s along with Spam salad, meatloaf, canned fruit cocktail and Popsicles.

With Americans’ love for pasta, it was only a matter of time before pasta salad emerged, first appearing as simple macaroni salad, giving way to more sophisticated versions and add-ins.

European immigrants brought their potato salad recipes to America, both cold and hot, which utilized the inexpensive and easy-to-grow potato as a hearty base. Europe was serving up potato salad as early as the 1600s, usually mixed with vinegar, oil and bacon, the forerunner of German potato salad, served hot. Warmer climates enjoyed potatoes cold with cream and vegetables.The French, no slouches in the cuisine department, took it one step further, adding mayonnaise, herbs and mustard, Dijon of course. (No self-respecting Frenchman would even think of using yellow mustard as Americans do.)

Since the 1970s, when salad bars became de rigueur, the lowly salad has taken center stage, no longer an afterthought alongside a main course. Supermarkets feature prepackaged lettuce and salad fixings, boxed pasta salad mix and rows of greens and colorful vegetables, all waiting to be dressed up. No longer considered “rabbit food,” we can indulge almost anywhere. So belly up to the bar and dig in.