7 Epic and Filling Salad Bowl Recipes for a Healthy New You in 2019! Eating Greens Has Never Been More Delicious!

7 Epic and Filling Salad Bowl Recipes for a Healthy New You in 2019! Eating Greens Has Never Been More Delicious!

Salads often thought of as boring and punishment from eating that slice of cake. But what if a salad could be a meal of its own — packed with savoury ingredients like chicken, steak, chorizo, shrimp, and more? We've found healthy, flavour-filled recipes that will change your idea of salad from a diet food or side dish to a gratifying meal option.

Why You Should Eat Salad Everyday

  • A vast source of natural fibre: Eating foods high in fibre can do a lot to keep you regular. It can lower the risk of heart disease, diabetes and stroke. It helps to improve the skin and also to lose weight.

  • It helps to intake healthy fats: Fat is essential for the body and salads to help to intake that quickly and in a more digestive way. You can use soy, chicken or meat, tofu and even the ranch or dressings which have essential fat required for an average healthy body.

  • Build strong bones and protect eyes: You can add critical nutrients like calcium and vitamin D to your salad which supports your bones and teeth structure, while Vitamin D improves the calcium absorption and growth of your bone. You can add yoghurt, cheese, sardines fish, eggs, spinach, salmon fish and even cereals which are fortified with Vitamin D.

  • Add sprouts or herbs: Basil, Parsley, lettuce sprouts with mashed potatoes, red pepper tossed in your salads can be an extremely healthy way to start a day. It can help to lose weight and also give you enough energy.

  • Add proteins or fruits: You can always add many proteins like chunks of meat, peas of fish, soya or chickpeas to your salad to make it a salad lunch bowl. You can also add sweet orange pieces to them or make a fruit salad bowl separately for breakfast.

  • Use tools to make easy salads: Some great handy tools which you can use for getting a tasty salad in no time are like peeler set, salad tongs, salad spinner, lemon juicer or a garlic press. These tools will reduce your time in the kitchen while preparing a perfect salad.

10 Best Healthy Salad Recipes

1. Greek Salad Recipe

Source www.bbc.com

Have an enjoyable and straightforward method, particularly for the summer time. The Greek Style Salad is simple to make, it is full of flavour and consists of beautiful colour ingredients. This salad makes a perfect lunch for any diet. To have it as a very healthy and nutritious dinner, you can add your favourite lean meat in it.

What you need to make salad

  • 1 head green leaf lettuce or Iceberg lettuce or Romaine lettuce
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 cup black olives
  • 1 cup grape tomatoes
  • 1 cup Feta cheese cut into small cubes
  • ½ a red onion
  • ½ a cucumber

To make the dressing

  • 3 tablespoon extra-virgin olive oil
  • 1 lemon juice and zest
  • 2 tablespoon chopped fresh parsley
  • ½ tablespoon of dry oregano
  • ¼ tablespoon of minced garlic
  • Salt and ground black pepper to taste

How to make it

  • Make the dressing with olive oil, lemon zest, fresh parsley, oregano, minced garlic, salt and pepper and keep aside in a container.
  • Wash and disinfect all the veggies and dry them thoroughly with a paper towel or kitchen towel .
  • Cut the lettuce, remove the veins of the pepper and cut them, slice cucumber, onion and cherry tomatoes. Then add black olives and tofu and toss nicely.
  • Add the dressing when you want to serve the salad with your favourite side dish .

2. Easy Chicken Salad Recipe

You can easily prepare a crisp and refreshing chicken salad at home, which is natural, tasty and healthy too. You can combine the tender chicken, vegetables and perfect dressing for a great lunch salad bowl.

What you need

  • 1 big boneless chicken breast
  • 1 tablespoon ginger garlic crush
  • 1 tablespoon olive oil
  • 1 tablespoon vinegar
  • 1 tablespoon dried thyme
  • 1.2 tablespoon red chilli flakes
  • 3 tablespoon light mayonnaise
  • 3 tablespoon thick low-fat yoghurt
  • 2 tablespoon lime juice
  • 1 tablespoon mustard paste or sauce
  • 2 tablespoon Worcestershire sauce
  • Fresh cilantro
  • ¼ cup dry parmesan cheese
  • 1 medium onion chopped
  • ¼ cup chopped celery
  • 2 medium lettuce chopped
  • 6 to 8 cherry tomatoes chopped
  • Some roasted walnuts and almonds
  • ½ cup croutons
  • Few roasted almonds and walnuts
  • Salt to taste
  • Pepper to season

How to do it

  • Marinate the chicken breast with salt, pepper, ginger, garlic, little olive oil, fresh thyme and coat all the sides evenly and let it rest for 15 to 20 mins.
  • Prepare the dressing by using a glass bowl and add mayonnaise, yoghurt, lime juice, olive oil, mustard sauce, Worcestershire sauce, cilantro and salt. Mix it to make a medium flowing consistency.
  • Keep the dressing in the refrigerator and allow to chill .
  • Take a separate bowl and take onions, lettuce, and tomatoes and mix.
  • Heat some olive oil in the non-stick pan, or on the griddle and place the chicken breast onto it and let it cook both sides.
  • Take a sharp knife and put on the thickest side of the chicken. There should be no sign of pinkness, and the juice should run clear.
  • When it is done and get golden colour take it out from the pan and cut into small pieces.
  • Add the mixed veggies you set aside and add the dressing .
  • Add walnuts, almonds and Croutons and mix well.
  • Add parmesan cheese at last and mix well .

3. Caesar Dressing

Make the Caesar salad easily in the class way to serve around four people and surprise them with your skill. For this salad, you will need some essential ingredients, and it is easy and delicious too.

What you need

  • 2 egg yolks
  • ½ lemon juice
  • ½ tablespoon salt
  • Freshly ground black pepper
  • 1 teaspoon anchovy paste
  • ½ to 1 clove garlic, mince t finely or mash to into paste
  • 4 slices of Italian bread, cut into 1-inch cubes
  • Olive oil
  • Salt and freshly ground black pepper

How to make it

  • Make the croutons by preheating the oven to 375ºF (or pre-heat the air fryer to 370ºF). Toss the cubed bread in a bowl with some olive oil, salt and freshly ground black pepper .
  • Spread the cubes out on a baking sheet and toast in the oven for 10 to 15 minutes or until nicely toasted.
  • Make the dressing by whisking the egg yolks, lemon juice, salt and pepper together. Add the anchovy paste and garlic and whisk well again .
  • Slowly drizzle in oils, whisking constantly. Add very slowly at first, so that the sauce does not break. Whisk patiently, adding the oil slowly until all the oil has been incorporated .
  • Cut the Romaine leaves into bite-sized pieces, or you can leave them whole if you wish. Toss the lettuce leaves with some of the dressing.
  • Toss the croutons in at the last minute and plate the salad.
  • Use a vegetable peeler, and peel big shavings of Parmigiano-Reggiano cheese on top and serve with some freshly ground black pepper for taste.

4. Cole Slaw

Coleslaw originally means cabbage salad consisting primarily of finely shredded cabbage with salad dressing commonly either vinaigrette or mayonnaise. Raw cabbage is the only entirely ingredient in coleslaw, and the type of dressing, cabbage and added ingredients vary widely.

What you need

  • Shredded cabbage (cut up)
  • Celery
  • 1 ½ cup mayonnaise
  • 2 tablespoon sugar
  • 1 teaspoon mustard powder
  • 1 heaping tablespoon horseradish
  • ½ cup half and half
  • 1/8 cup vinegar

How to make it

  • Take the outside leaves of the cabbage out and use the middle portion.
  • Shred the cabbage as thin as possible.
  • Cut the celery in small pieces.
  • Peel the carrot or cut in thin slices.
  • Cut the onion in thin slices .
  • Take a bowl and put mayonnaise, add sugar, mustard powder, horseradish and mix well .
  • Take milk or cream and add in the mixture to make creamy like sauce. Then add vinegar .
  • Add the dressing in the coleslaw and mix well .
  • Add some fresh black pepper and garlic salt to it and let it sit for a couple of hours and serve cold or average temperature .

5. Potato Salad

Kids love potatoes, and these are healthy for them too. However, sometimes they don't like to have salads. So you can make the magic by combining potato and other ingredients.

What you need

  • 2 medium size potato
  • ½ of yellow, green and orange bell pepper
  • ½ of an onion
  • Few spring onions
  • 3 tablespoon Mayonnaise
  • Salad cream
  • Dry Chilli
  • Salt
  • Fresh black pepper

How to make it

  • Cut potatoes in chunks and start boiling in a pan.
  • Cut the onion, bell peppers and spring onions in small pieces.
  • In a bowl put the boiled potatoes and add mayonnaise, dry chilli, mixed pepper, salad cream, salt, black pepper and some spring onion .
  • Mix well all the ingredients and serve in a beautiful plate sprinkling some spring onion over it.

6. Mediterranean Hummus Salad

Source showmars.com

A hummus salad is easy to make, satisfying to taste and bursting with nutrients. It’s high in heart-healthy fats and protein. This recipe is suitable for vegan, grain and gluten free, nut free and generally healthy diet followers. This homemade recipe is simple, and it becomes more flavoursome with fresh fruits and vegetables.

What you need for hummus

  • 1 can chickpeas (400 ml)
  • 1 juiced lemon
  • 2 tablespoon grounded sesame seeds
  • 2 cloves of crushed garlic
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon turmeric
  • ¼ teaspoon of cumin
  • Salt and pepper to taste

What you need for the salad

  • 16 basil leaves
  • 10 quartered cherry tomatoes
  • 2-inch cucumber diced
  • 1/2 diced avocado
  • 10 black halved olives
  • 1 sliced and diced red onion
  • 1 tablespoon dried thyme
  • 2 tablespoon olive oil

How to make it

  • Take the chickpeas and wash, drain and rinse.
  • Half boil and mash the cooked chickpeas using the back of the fork or potato masher .
  • Grind the sesame seed in a small jug or coffee blender .
  • Take the chickpeas and mix all the hummus ingredients.
  • Place the hummus into a glass bowl and make a well in between to fill fruits, veggies and basil leaf.
  • Drizzle olive oil and sprinkle dried thyme.
  • Store in a fridge and enjoy within a couple of days .

7. Protein Packed Salad for Breakfast or Lunch

When you want protein, anti-oxidant, and anti-ageing recipe, a salad mixture can serve all the purpose and fulfil your need of vitamin C, vitamin D and other essential requirements for your body altogether. This salad is a great way to provide protein to the people who are vegetarians. Let’s see how you can prepare this salad to eat around your breakfast or even brunch time.

What you need

  • 2 tbsps. boiled quinoa
  • ½ cup grated carrot
  • 10-15 cherry tomatoes
  • ½ medium green capsicum halved
  • ¼ large red capsicum
  • ¼ large yellow capsicum
  • 15-20 blanched broccoli florets
  • 4-5 button mushrooms
  • 50 grams of cottage cheese (paneer)
  • 2 tsp. toasted sesame seeds
  • 2 tsp. toasted flax seeds
  • 15-20 fresh basil leaves
  • 2 tbsps. extra virgin olive oil
  • Rock salt to taste
  • Juice of a ½ lemon

How to make

  • In a large mixing bowl, put cooked quinoa, grated carrot and cherry tomatoes.
  • Cut all the coloured capsicums into small pieces and add them with broccoli florets .
  • Slice and add mushrooms.
  • Break cottage cheese into small pieces and add sesame seeds and flax seeds with it .
  • Tear basil leaves add them with extra virgin olive oil, rock salt and juice of a ½ lemon. Toss the salad well to mix all the ingredients.
  • Transfer into a serving bowl and serve immediately.

Salad Mistakes Everyone Should Avoid

  • No need to stick with the usual salad routine: There are a variety of salads, and you don't need to bore yourself with just one routine recipe. Try out different ingredients and dressings time to time to make the salad eating part enjoyable.

  • Do not use tongs: The best way to make a nice salad is to avoid tongs and use your clean bare hands. A gentle touch will help the air to get into your mix and incorporate the ingredients in a most effective distributed way.

  • Don't skip the seasoning part: You can use a homemade vinaigrette or bottled salad dressing whichever you want in your favourite salad. If you are a person who wants a simple and light salad, then use a squirt of lemon juice or vinegar with a drizzle of olive oil and a pinch of salt and pepper. Otherwise, it will taste blah, and you will feel something is missing.

  • Please don't add the dressing right away: The salt and acid in dressing cause the vegetables in the salad break down and make it a soggy mess. Wait until you eat the mixture and add the dressing just before serving.
From our editorial team

Dress It Before You Plate It

This simple trick allows the dressing to evenly distribute and coat all the ingredients. It’s a nice gesture to leave the dressing on the side, so everyone can add as much as they’d like, but pouring it over your salad leaves you with pools of dressing that can overwhelm every few bites. Sure, your greens will begin to wilt slowly as soon as they’re dressed, but if you wait until just before you eat, the salad won’t turn soggy. Start adding a little at a time; you can always add more, but a salad can go from great to overdressed quickly, so take heed!