Healthy Salad Food

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SUPERFOOD SALAD



Superfood salad image

Full of great veggies and high-fibre quinoa, this easy-to-make salad is nutritious, delicious and super-satisfying. Top with juicy pomegranate seeds for a great burst of flavour.

Provided by Jamie Oliver

Categories     Healthy lunchbox     Vegetables     Sweet potato     Feta     Potato     Healthy meals     Mains

Time 40m

Yield 6

Number Of Ingredients 18

2 sweet potatoes, (350g each)
1 pinch of dried chilli flakes
1 pinch of ground coriander
1 small pinch of ground cinnamon
olive oil
200 g quinoa
320 g broccoli
35 g mixed nuts, such as walnuts, almonds, Brazils
1 pomegranate
extra virgin olive oil
1 splash of balsamic vinegar
2 limes
40 g mixed sprouts
1 punnet of salad cress, (use a mixture of varieties, if possible)
1 bunch of fresh coriander, (30g)
1 fresh red chilli
1 ripe avocado
20 g feta cheese

Steps:

  • Preheat the oven to 200°C/400°F/gas 6.
  • Scrub and chop the sweet potatoes into 2.5cm chunks. Place into a roasting tray with the chilli flakes, ground coriander and cinnamon, a drizzle of olive oil and a little sea salt and black pepper, then toss well.
  • Spread out into an even layer and place in the hot oven for 15 to 20 minutes, or until golden and crisp.
  • Meanwhile, cook the quinoa in boiling salted water according to the packet instructions.
  • Slice the broccoli into small florets, then halve and finely slice the stalk. Place into a heatproof colander and rest it over the quinoa pan. Cover and steam for 3 minutes, or until just tender.
  • Once cooked, drain and rinse the quinoa under cold running water, then leave to cool along with the broccoli. Remove the sweet potato from the oven and leave it to cool, too.
  • Meanwhile, toast the nuts in a dry frying pan over a medium-high heat for 2 to 3 minutes, then transfer to a pestle and mortar and crush lightly.
  • Halve the pomegranate and squeeze half the juice into a large bowl. Add 3 times as much extra virgin olive oil, the lime juice and balsamic vinegar. Whisk well and season to taste.
  • Add the cooled broccoli and sprouts to the dressing, then snip in the cress. Roughly chop the coriander (stalks and all), finely slice the chilli and add to the bowl along with the quinoa and sweet potato.
  • Toss well, spread out on a serving platter, then scoop out and dot over the avocado flesh.
  • Bash the reserved pomegranate half with a wooden spoon so the seeds come tumbling out and scatter these over the platter along with the nuts, snip the cress on top, then serve with the feta crumbled over the top.

Nutrition Facts : Calories 386 calories, Fat 18.4 g fat, SaturatedFat 3.3 g saturated fat, Protein 11 g protein, Carbohydrate 46.9 g carbohydrate, Sugar 11.3 g sugar, Sodium 0.7 g salt, Fiber 5.3 g fibre

BEST SALAD RECIPES: EASY GREEK SALAD



Best Salad Recipes: Easy Greek Salad image

One of our favorite salad recipes! This easy Greek salad recipe is a flavorful, refreshing side dish!

Provided by Jeanine Donofrio

Categories     Salad

Time 15m

Number Of Ingredients 14

¼ cup extra-virgin olive oil
3 tablespoons red wine vinegar
1 garlic clove (minced)
½ teaspoon dried oregano (more for sprinkling)
¼ teaspoon Dijon mustard
1 English cucumber (cut lengthwise, seeded, and sliced ¼-inch thick)
1 green bell pepper (chopped into 1-inch pieces)
2 cups halved cherry tomatoes
5 ounces feta cheese (cut into ½ inch cubes)
⅓ cup thinly sliced red onion
⅓ cup pitted Kalamata olives
⅓ cup fresh mint leaves
¼ teaspoon sea salt
Freshly ground black pepper

Steps:

  • In a small bowl, whisk together the olive oil, vinegar, garlic, oregano, mustard, salt, and several grinds of pepper.
  • On a large platter, arrange the cucumber, green pepper, cherry tomatoes, feta cheese, red onions, and olives. Drizzle with the dressing and very gently toss. Sprinkle with a few generous pinches of oregano and top with the mint leaves. Season to taste and serve.

HEALTHY EVERYDAY RAINBOW SALAD



Healthy Everyday Rainbow Salad image

Build a beautiful, everyday salad that is not only packed with nutrients but tastes amazing too!

Provided by Deryn Macey

Categories     Salad

Time 10m

Yield 1

Number Of Ingredients 19

1 big handfuls of fresh spinach
1 big handful of de-stemmed and finely chopped kale
raw grated beet (about 1 small beet)
1/2 cup finely chopped red cabbage
1/2 cup raw grated carrot (about 1 small carrot)
1/2 cup peeled, chopped and roasted acorn squash
1/2 cup finely chopped, steamed broccoli
1 tbsp raw sunflower seeds
1 tbsp pepitas
1/4 of an avocado, diced
dried kelp flakes
5 tbsp (75 g) tahini
1 tbsp (16 g) white miso paste
1 tbsp soy sauce, coconut aminos or gluten-free tamari
1 tbsp apple cider vinegar
2 tsp maple syrup
3 cloves garlic
pinch of salt
4-6 tbsp water

Steps:

  • To make the salad dressing, blend all ingredients until smooth. If desired, add more water to adjust consistency. Season with salt and pepper, if desired.
  • To assemble the salad, add everything to a bowl and top with the dressing.

Nutrition Facts : ServingSize 1, Calories 424 calories, Fat 25 g, Carbohydrate 44 g, Fiber 14 g, Protein 13.5 g

40+ EASY AND HEALTHY SALAD RECIPES



40+ Easy and Healthy Salad Recipes image

Easy and healthy salad recipes that make the best of fresh, seasonal produce. They're filled with bright flavors, appetizing textures, and always hit the spot, like my favorite salmon, avocado, and arugula salad listed below!

Provided by Lisa Bryan

Categories     Salad

Time 5m

Number Of Ingredients 8

4 cups arugula
1 cup microgreens
6 ounces smoked salmon (torn into pieces)
1 1/2 avocado (sliced)
1 pear (sliced)
1/2 red onion (thinly sliced)
salt and pepper
Champagne Vinaigrette

Steps:

  • Add all of the ingredients to a large mixing bowl and drizzle with the Champagne Vinaigrette.
  • Gently toss everything together and serve immediately.

Nutrition Facts : Calories 300.7 kcal, Carbohydrate 15.3 g, Protein 10 g, Fat 23.6 g, SaturatedFat 3.4 g, Cholesterol 9.8 mg, Sodium 402.4 mg, Fiber 5.8 g, Sugar 6.5 g, ServingSize 1 serving

HEALTHY SALAD



Healthy Salad image

Well, what can I say - it's healthy! Which is a good thing, A salad enjoyed before the main course, or even during a main course is a nice way to balance a meal, but it's even better when you're always trying different combinations of vegetables and dressings to se which you like best. Cook time includes refrigeration.

Provided by Studentchef

Categories     < 60 Mins

Time 31m

Yield 6 serving(s)

Number Of Ingredients 10

1 (19 ounce) can artichokes
4 baby cucumbers, diced
1/2 cup cilantro leaf, finely chopped
1 1/2 cups Laughing Cow cheese, cut into large pieces
3 cups cherry tomatoes, halved
1 pita bread, cubed
1 tablespoon lemon juice
2 tablespoons olive oil
1 teaspoon ground black pepper
1/3 cup chives, chopped

Steps:

  • 1Preheat the oven 325 degrees F. Toast the pita cubes for five minutes. Let it cool completely.
  • 2In a salad bowl (or a large bowl if you don't have a salad bowl), combine the baby cucumbers, canned artichokes, cilantro, cherry tomatoes, and cheese and toss. Add the pita cubes, which should not be hot or it will melt some of the cheese and warm the vegetables, which should not happen.
  • 3In a small bowl combine the lemon juice, olive oil, black pepper and chives (I know it's not much of a dressing, but it does add some taste to the salad). Add to the salad and combine well.
  • 4Refrigerate for 30 minutes before serving.

Nutrition Facts : Calories 155.9, Fat 5.2, SaturatedFat 0.8, Sodium 147.3, Carbohydrate 25.9, Fiber 7.2, Sugar 5.6, Protein 6

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