Munching on a salad is one of the simplest and most satisfying ways of reducing your intake of calories. Here are some recipes

The best way to replenish the water and electrolyte needs of our body is through fresh servings of fruits and vegetables. Salad ingredients have plenty of nutrient-rich plants which contribute to our health. Adding a salad almost every day to your diet brings plenty of health benefits. Green leafy vegetables are nutrient-rich, as their leaves contain sunlight-catching and energy-converting chlorophyll. They do not contain cholesterol and are naturally low in calories and sodium.

Munching on a salad can be one of the most satisfying ways of reducing your calorie intake. You could add some walnut and salmon to include omega-3 fatty acids and choose a low-cholesterol, fat-free dressing. It prevents health complications and is a hearty meal in itself. You may customise by including different textures, flavours, and ingredients to find a mix that works for you.

Here are recipes of some delicious healthy salads tossed in dressings which are truly refreshing:

Chicken and Chilli Salad


Spring onions, chopped: 2

Tomatoes, finely chopped: 2

Cooked chicken, diced: 350 gm

Salted peanuts: 75 gm

Canned pineapple, chopped: 3 slices (fresh or drained)

Red chilli, seeded and sliced: 1

Chinese cabbage, shredded: 75 gm

Groundnut oil: 1 tbsp

Lemon juice: 2 tsp

Black pepper powder: 1 tsp

Salt to taste


Place the oil and lemon juice in a bowl. Season and whisk well with a fork. Stir in the spring onions with tomatoes. Place the chicken, peanuts, pineapple, and chilli in a separate bowl. Stir in two-thirds of the tomato mixture, mixing well.

Now arrange the cabbage on the base of a serving dish. Spoon the chicken salad into the centre and top with the remaining tomato mixture.

Prawn and Fruit Salad


Sweet potatoes, boiled, peeled, and sliced into one-inch cubes: half kg

Cooked prawns: 200 gm

Peas, shelled and boiled: 50 gm

Hot and sweet chilli sauce: 2 tbsp

Lime juice: 1 tsp

Red chilli, finely diced: 1

Mango, sliced into short, thin slices: 1

Pear, thinly sliced: 1

Salt: To taste


Place the sweet potatoes, peas, prawns, mango, and pear in a large bowl and combine. Whisk the hot and sweet chilli sauce, lime juice and salt together to create the dressing. Sprinkle with diced chilli to taste.

Sprouts and Vegetable Salad


Beans sprouts (or any of your choice): 1 cup

Carrot cubes: quarter cup

Cucumber, finely chopped: quarter cup

Tomato, finely chopped: quarter cup

Lettuce: half cup

Shredded spinach: quarter cup

Chopped spring onion: 1 tbsp

Garlic clove, minced: 1

Ginger, minced: half inch piece

Vegetable stock: 2 tbsp

Vinegar: 1 tsp

Soy sauce: 1 tsp

Sesame oil: 1 tsp

Salt to taste


Mix together all the ingredients for the dressing such as garlic clove, vegetable stock, vinegar, soy sauce and oil together in a bowl and refrigerate. Now, put all the ingredients except salt, separately in another bowl. Place the lettuce in a layer on a serving platter. Arrange all the vegetables on it, sprinkle a pinch of salt, and pour the dressing on it.

Chilled Noodle Salad


Noodles: 1 packet

Spring onion, finely chopped: 1

Capsicum, finely chopped: quarter

Carrot, grated: 1

Chilli flakes powder: 1 tsp

Salad oil: quarter cup

Vinegar: quarter cup

Black pepper powder: half tsp

Sugar: half tsp

Salt to taste


Cook noodles by boiling in salt water. Rinse under cold water, and let it drain well. Set aside to cool. In a big bowl combine vegetables, dressing ingredients, and noodles until well coated. Cover the bowl and refrigerate for sometime before serving. Garnish with toasted sesame seeds if desired.