A healthy lifestyle is essential, and aside from exercising, a balance diet is one of the most common was to start your healthy. Salads are a great way to meet your daily recommendation for fruits and vegetables. Eating a serving of fresh salad instead of a full meal is popularly recommended for those who wants to have a nutritional diet and those who wants to reduce weight. Moreover, it is ideal to toss and eat a salad in a busy day rather than prepare for a whole meal. Not only is it a healthier alternative, but it also helps you get through your busy condo life because it is quick and easy to make.
A salad is one of the dishes that are versatile. The word itself derives from the French word salade, which means a mixture of cold foods. They can be a mix of raw vegetables with a vinegar or lemon juice dressing, and they can also be a mix of delicious and colorful fruits that can be served as desserts.
Why Eat a Salad?
Salads are, first of all, healthy. Consuming a salad each day greatly benefits your body. It is loaded with vitamins and minerals, low in sugar and bad fats, but also high in fiber and other health benefits (depends on the ingredients used). It also increases the level of antioxidants in our blood. You can bend the common salad “rules” and choose your own ingredients to add extra dietary kick and even make the dish suit to your tastes. Eating a serving of colorful, fresh, raw vegetables contributes to bringing you nutritional benefits, protecting your body, and preventing diseases—which is significantly needed in this time of the pandemic.
They are also quick and easy to make. Even when you’re busy working home in your condominium, preparing a salad during your break won’t take up too much of your time as compared to cooking meals. It requires lesser time and effort. As long as you have your ingredients available, tossing a healthy salad for your diet is not a problem.
Salad Recipes for Your Diet
Having a diet of a raw food aficionado may seem complicated, but it’s really not. There are tons of salad recipes out there that you can choose from, but we need to keep in mind that every single recipe varies in benefits and taste. Each salad recipe is different from one another. They all vary ingredient-wise, health wise, and taste wise so it’s always better to choose what best suits your body and palate.
Here are a few healthy and delicious salad recipes that you can easily toss and help you live a healthier condo-living life:
Greek Salad
Greek salads are one of the classic salad recipes, and also one of the front-runners for good salad choices. It is filled with healthy fats that have a positive effect on your blood cholesterol, thus, helping your cardiovascular health.
Here’s what you need to mix for a beautifully-hued and health induced Greek Salad:
Ingredients:
50g olives
3 large tomatoes
1 cucumber, peeled and diced
1 red onion, sliced
150g Feta cheese, diced
1 small lettuce, diced
Dressing:
100ml extra virgin olive oil
Salt and ground pepper to taste
12-Ingredient Superfood Salad Bowl
If you’re looking for a plant-based salad that would fill you up like a full course meal (but healthier), then this one might be for you. The 12-Ingredient Superfood Salad Bowl has calcium and magnesium, and it is also loaded with protein, phytonutrients, mineral, and vitamins that your body needs. Overall, this salad is simple, nourishing, and satisfying to the stomach.
Here’s what you need for this super-filling healthy salad:
Ingredients:
3 cups organic kale (or any mixed greens), stems removed, chopped
1 cup organic edamame (or chickpeas)
1 cup cooked organic whole grain of your choice
1 avocado, peeled and chopped
½ cup red onion, peeled and chopped
½ cup carrots, peeled and shredded
4 radishes, raw and sliced
½ cup walnuts (or any nuts), chopped
¼ cup sunflower seeds, raw, unsalted
¼ cup dried cranberries (or any dried fruit)
2 tbsp hemp seeds
¼ cup cilantro (or any herb), chopped
Tofu Salad
Tofu is a great source of protein, which is important when consuming a balance diet. It is also a great alternative to meat and is extremely helpful when it comes to losing weight because not only is it pack with nutrients, but it is also low calorie. A serving of tofu salad will be the perfect meal for people who needs regulation of their appetite and wants to stay fit and healthy.
Here’s the ingredients to prepare for this protein-rich but low-calorie salad:
16-ounce extra-firm tofu, drained and sliced
½ tbsp sweet chili sauce
¼ tsp grated fresh ginger root
1 clove garlic, crushed
½ tbsp soy sauce
½ tbsp sesame oil
½ cup peas
1 small carrot, grated
½ cup red cabbage, shredded
1 tbsp chopped peanuts
Carrot-Apple-Date Salad
As given in its name, Carrot-Apple-Date Salad is a mix of only three main ingredients that are commonly available and also super healthy. This particular salad is not only packed with health benefits, but it is also sweet and tasty which is perfect for a nutritious snack or dessert while working or spending time relaxing and watching TV.
Here are the ingredients needed to create this serving of tasty mix:
Ingredients:
1 carrot, peeled and grated
1 apple, peeled and diced
6 dates, deseeded, finely chopped
Grated coconut
Roasted nuts
Dressing:
1 tsp orange juice
1 tsp lime juice
1 tbsp honey
1 tbsp olive oil
Salt and pepper to taste
Autumn Fruit Chia Salad
The Autumn Fruit Chia Salad is high in water and fiber content because of the fruits, making you feel full and satisfied after eating a serving. Chia seeds are also a good source of selenium and zinc, which are minerals that support thyroid function. Not to mention, its ingredients can be easily found in local markets and shops. With this, expect a heavenly fruit salad that is full of nourishment.
What you need for this are:
Ingredients:
2 organic apples, cored and cubed
2 organic pears, cored and cubed
2 cups organic grapes
5 clementines, peeled and separated into segments
1 tbsp chia seeds
Dressing:
1 tbsp maple syrup
2 tbsp lemon juice
½ tsp cinnamon (optional)
If ever you have leftovers, do not worry! As long as it’s stored in an airtight container in the refrigerator, our healthy salads will last for about 3-5 days.
Also, don’t worry about not being able to get each specific ingredient listed, salads are versatile so you can always tweak the recipes by having available and suitable substitutions of your preference.
Eating a salad a day is directly correlated with higher nutrient levels. There are a variety of salad recipes you can find that fits your preference and health needs. Salad ingredients are also numberless, so you can mix and match according to your taste. Who knows? Maybe you can discover your own personal salad recipe.
Take a step towards a better lifestyle. As you enjoy your serving of delicious salad diet of the day, don’t forget to stay safe and healthy inside your condo living!
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