4 Reasons to Eat Salads | 4 Easy Salad Recipes


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Though I am that woman who stands in front of a salad and asks it to be a cake.

But I know that eating salad every day is a healthy eating habit that we should adopt.

Whether we are looking to lose weight, improve nutrition or simply adopt a healthier lifestyle, salads should be our go-to friends.

Here are 4 reasons to grab that bowl of salad, every day!

1. Eat Salad for the Fiber

Dietary fiber is required for proper digestion of food. It reduces constipation, lowers lower cholesterol levels, as well as risk of diabetes and heart disease. Dietary fiber also helps with weight loss and maintenance. Carrots, beets, and broccoli, apples, bananas, oranges, strawberries and mango, potatoes, peas, soybeans, lentils, sunflower seeds, pumpkin seeds, pistachios, almonds have high fiber content.

2. Eat Salads for the Health Benefits of Fruits and Vegetables

Plant foods are nutrient-rich and contribute to overall health. Eating raw green salads like beans and peas, peppers, tomatoes, carrots, apples, peaches, plums, pears, and strawberries gives powerful antioxidants and these are particularly protective against cancers.

3. Eat Salads to Cut Calories and Increase Satisfaction

If losing weight is the goal, start your meals with a green salad. Studies have shown that eating a low-calorie first course, like a green salad of 150 calories or less, enhances satiety (feelings of fullness) and reduces the total number of calories eaten during the meal.

4 Reasons to Eat Salads 4 Easy Salad Recipes

4. Eat Salads to Get Smart Fats

Eating a little good fat like the monounsaturated fat found in olive oil, avocado and nuts with vegetables appears to help the body absorb protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables.

They say, salad a day, keeps disease and aging at bay! Here are salad recipes which are not just healthy but a burst of flavor.

4 Easy Salad Recipes

1. THAI MANGO SALAD

Ingredients For Salad

  • Mangoes – 2, green or just ripe, thinly sliced
  • Chopped cashews or peanuts – 1/3 cup
  • Sweet red pepper – 1, thinly sliced or julienned
  • Red chilli, seeds removed (to taste) – 1 small
  • Red onions – 1 cup, thinly sliced Thai Mango Salad
  • Fresh chopped coriander – 1/3 cup
  • Chopped mint – 1/3 cup

Ingredients For Dressing

  • Lime juice – 2 tbsp
  • Granulated sugar – 4 tsp
  • Soy sauce – 4 tsp
  • Sesame or vegetable oil – 1 tbsp

In a bowl add all the salad ingredients and pour dressing and toss well to coat in the dressing.chopped mint and corriander leaves, chopped onions, roasted peanuts, red chilli powder, one teaspoon of sugar and soy sauce. Thai Mango Salad is ready.

2. WATERMELON, OLIVE AND FETA SALAD

Ingredients For Salad

  • Water melon – 250 gms, cut into chunks
  • Spring onions – 1 stalk, finely chopped
  • Olives – 6-7 chopped
  • Feta cheese – 50 gms, crumbled
  • Cherry tomatoes – 5-6, cut into half

Ingredients for Dressing

  • Olive oil – 2 tsp
  • Oregano leaves – 1/3 tsp
  • Lemon zest – A pinch
  • Lemon juice – 1 tsp
  • Sugar – 1 tsp

Whisk all the ingredients of the dressing. In a bowl add all the salad ingredients with the dressing. Sprinkle chat masala and black salt to taste.

3. PICKLED BEETROOT WITH FETA

Ingredients For Salad

  • Beetroots – 4 medium Healthy Beetroot and Feta Salad - This salad has the perfect balance of sweet and salty from the beetroot and feta cheese - SO good! Super healthy and tastes even better! | ScrambledChefs.com
  • Feta cheese – 60 gms
  • Parsley – 2 tbsps, roughly chopped

Ingredients for Dressing

  • Lemon juice – 3 tbsp
  • Olive oil – 3 tbsp
  • Garlic cloves – 2 minced
  • Black pepper – 1/2 tsp
  • Salt – To taste

Boil the beetroot on medium heat for 45 mins or until it can be easily pierced through with a knife.

After removing the skin of the beetroots, chop the beetroot into cubes and do the same with the feta cheese. Roughly chop the parsley.

Combine beetroot, feta cheese, parsley with the lemon vinaigrette and serve.

4. Mixed Bean Salad

Ingredients for Salad

  • Assorted beans – 200 gms , cooked until crisp-tender
  • Spring onion – 1, sliced
  • Tomatoes – 2, chopped
  • Parsley – 1/4 cup, chopped

Ingredients for Dressing

  • Olive oil – 2 tbsp
  • Lemon juice (or vinegar) – 2 tbs
  • Garlic – 1 clove, crushed

Combine the beans, onion, tomatoes and parsley in a salad bowl. In a small bowl, mix the oil, lemon juice and garlic until combined. Pour the dressing over the bean mix and toss well to coat in the dressing.

Do you love salads? Which is your favourite salad?

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