Simple And Healthy Salads For A Healthy Diet

Do you want to learn how to prepare simple and healthy salads to incorporate into your diet? Thanks to their interesting combination of ingredients, they are good alternatives to enjoy low-calorie dishes rich in essential nutrients.

As they are based on ingredients such as vegetables, they are light and rich in nutrients such as vitamins, minerals, carbohydrates and antioxidants. Even, as a study published in the British Journal of Nutrition highlights , its inclusion in the diet favors the prevention of chronic diseases such as diabetes.

Simple and healthy salad recipes

Did you know that you should eat at least one serving of raw vegetables a day? L os fresh vegetables retain all their nutrients. For this reason, we share with you four very easy to prepare and delicious salad recipes!

Mozzarella salad

The salad that we propose below is very tasty thanks to the slight spice provided by the radishes. At the nutritional level, and as compiled by a study published in the European Journal of Internal Medicine , tomatoes mainly provide carbohydrates, vitamins A and C and an antioxidant called lycopene.

We complete the salad with a good drizzle of olive oil, which provides monounsaturated fatty acids and vitamin E to the body, according to information published in the International Journal of Molecular Science .

Ingredients

• 200 grams of fresh mozzarella
• 100 grams of Cherry tomatoes
• 50 grams of radishes
• Oregano
• Salt
• Extra virgin olive oil

Preparation mode

• First, add the drained and filleted mozzarella, the cherry tomatoes and the radishes, also filleted.
• Then add the salt for the dressing. Likewise, add the extra virgin olive oil and fresh oregano. You can also use dried oregano, if it is not fresh.

Chickpea salad

Chickpeas are a natural source of vegetable protein, in addition to providing the body with calcium, iron, magnesium, potassium, phosphorus, vitamin E, thiamine, niacin and folates, as compiled in research published in the journal Nutrients . 

In this case, we combine them, among other foods, with black olives, which provide a great contribution of oleic acid, tuna, an oily fish rich in Omega-3 fatty acids, and corn, whose complex carbohydrates help to achieve greater satiety and obtain long term energy

Ingredients

• 250 grams of chickpeas cooked and drained
• 125 grams of natural tuna
• 80 grams of black olives
• 1/2 chives
• 80 grams of corn
• 1 roasted red pepper in strips

For the dressing

• Extra virgin olive oil
• Apple vinager

Preparation mode

• The first thing you should do is drain the juice from each of the salad ingredients. Then peel and chop the onion into thin strips.
• Then, remove the skin from the pepper and remove all its seeds.
• Finally, prepare the salad, dressing with a good extra virgin olive oil and vinegar.

Pasta salad

The pasta salad is usually to the taste of the whole family and it is not for less: rich, easy to make and very nutritious, what more could you ask for?

We have already talked about the nutrients that tomatoes, tuna and corn provide. Through  Critical Reviews in Food Science and Nutrition they confirm that pasta is a healthy eating option. In particular, it is a source of carbohydrates, that is to say, of energy.

Ingredients

• 200 grams of tricolor pasta
• 1 large tomato
• 60 grams of green olives
• 100 grams of canned tuna
• 50 grams of corn
• 80 grams of sea sticks

For the dressing

• Basil
• Extra virgin olive oil
• Balsamic vinegar of Modena

Preparation mode

• First, cook the pasta in a saucepan with water, salt and a splash of oil, and when it is done, wash the pasta under cold water to stop cooking.
• On the other hand, chop the sea sticks and the tomato into small pieces, and add the rest of the ingredients.
• Also prepare a dressing with extra virgin olive oil, balsamic vinegar of Modena and ground basil. Lastly, he pours it on top of the salad.

Lamb lettuce and pomegranate salad

Did you know that a serving of lettuce provides 15% of your daily vitamin C needs? If you also combine it with soy sprouts, tomatoes, pomegranate and pine nuts, you will obtain a highly nutritious dish, rich in vegetable protein, minerals such as calcium, phosphorus, iron and zinc and vitamins such as thiamine, niacin, riboflavin, vitamin B6, E and folates .

Ingredients

• 1/2 lettuce
• 150 grams of lamb’s lettuce
• 50 grams of soybean sprouts
• 1/2 pomegranate
• Cherry tomatoes and pine nuts (optional)

For the dressing

• Extra virgin olive oil
• Salt
• Lemon or vinegar

Preparation mode

• First, wash the lamb’s lettuce and lettuce well.
• Then, cut the leaves of the latter into small pieces, and add to the salad along with the soy sprouts. If you want, you can also add some cherry tomatoes and some pine nuts.

• Next, hit the pomegranate to loosen the grains and add half of them to the salad, being careful to remove the yellow skin because it is bitter. To finish, pour the dressing on top.

Well, you have several simple and healthy salad options, so there are no excuses. Now you can take care of yourself and lead a healthy life with just a few minutes of preparation.