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
Ingredients
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
Method
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
Ingredients
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
Method
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
Ingredients
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
Method
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
Ingredients
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
Method
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.
