5 Highly Nutritious And Easy To Prepare Salads

If you want to acquire good eating habits, start by including highly nutritious salads in your daily diet. These types of recipes allow you to increase the consumption of fruits and vegetables that, as indicated by research published in Advances in Nutrition , can contribute to improving your health. Do you dare to try them?

Highly nutritious, delicious and easy to prepare salads

Incorporating salads into your regular diet is a simple and delicious way to promote health and control anxiety. According to a study published in the journal Appetite , these types of dishes increase the feeling of satiety and decrease energy intake.

However, as always, it is important to moderate your portions and use healthy supplements. Although fruits and vegetables are healthy and low in calories, other additives can contain fat, sugars and other components that suppose an extra calorie. 

1. Mango salad

The main ingredient in this salad, the mango, is a fruit valued for its important nutritional contribution. According to a publication in Nutrients magazine , it is a source of polyphenols, vitamins and minerals. In addition, it has antioxidant and anti-inflammatory properties.

Ingredients

• Salt to taste).
• Vinegar (15 g).
• 1 ripe mango
• 1 lettuce (150 g).
• Milk cream (20 g).
• 1 big onion (150 g).
• ½ tablespoon of mayonnaise (15 g).
• ½ tablespoon of sugar (10 g).

Preparation

• Chop the mango into cubes.
• Cut the onion and lettuce into julienne strips.
• Combine the sugar, salt, vinegar, mayonnaise and heavy cream in a bowl to obtain a delicious vinaigrette.

2. Carrot and lettuce salad

One of the nutritious salads that you can enjoy any day of the week is the one made like carrots and lettuce. The carrot, in particular, is a vegetable rich in carotenoids and dietary fibers that promote health, as demonstrated by a study published in the Journal of Food Science and Technology . 

Ingredients

• Sugar (9 g).
• Mustard (15 g).
• Vinegar (15 g).
• 1 red apple
• A pinch of salt.
• 1 lettuce (150 g).
• 2 carrots (120 g).
• Greek yogurt (120 g).
• 1 red onion (150 g).

Preparation

• Julienne the carrot and onion.
• Cut the apple into thin squares and the lettuce into pieces.
• Mix the yogurt and mustard together with the vinegar and sugar.
• Pour all the ingredients into a bowl and pour the dressing over them.
• Add salt to your liking.

3. Sweet salad with corn

Corn is a delicious and highly nutritious food. According to information published in Mayo Clinic Health System , it is a food rich in B vitamins and minerals such as zinc, magnesium, copper, iron and manganese. In addition, it has antioxidants such as carotenoids, lutein, and zeaxanthin.

Ingredients

• Lettuce (150 g).
• 1 green apple.
• 1 small ripe mango.
• Can of sweet corn (220 g).
• 1 tablespoon of Parmesan cheese (35 g).
• Honey (to taste or just a tablespoon).

Preparation

• Chop the lettuce.
• Remove the peels from the mango and apple.
• Chop into fine squares.
• Pour the fruits, lettuce and corn into a container.
• Spread the honey over the mixture.
• Sprinkle with Parmesan cheese.
• It serves.

4. Sweet and sour lettuce salad

Including lettuce in your regular diet can help improve health. Research published in Clinical Nutrition highlights that its antioxidant content, including vitamins C, E and carotenoids, can help lower total cholesterol levels.

Ingredients

• Pineapple (150 g).
• 1 lemon (200 g).
• Mayonnaise (90 g).
• 1 carrot (75 g).
• 1 small lettuce (150 g).
• Salt and pepper to taste).

Preparation

• Grate the carrot and cut the lettuce into thin strips.

• Cut the pineapple into small pieces.
• Stir everything in a bowl.
• Dress the salad by mixing the mayonnaise with the lemon juice.
• Add the salt and pepper to the bowl.
• Stir.
• Add the dressing when serving.

5. Green apple salad

In this last recipe for nutritious salads we highlight the benefits of green apple. This food is known for its nutritional quality, as it is a source of vitamins, minerals, fiber and antioxidants. Through Advances in Nutrition they suggest that their rich phytochemical profile has potential to improve health.

Ingredients

• Lettuce (150 g).
• 1 green apple
• 1 carrot (75 g).
• Milk cream (200 g).
• 2 tablespoons of mayonnaise (60 g).

Preparation

• Wash the lettuce well.
• Cut it into thin strips.
• Grate the carrot.

• Cut the green apple into squares.
• Add everything to a container.
• Add the heavy cream and mayonnaise.

Although we have highlighted the properties of some ingredients in these salads, you should not overlook their complements. While they also provide nutrients, they are higher in calories, so be sure to moderate the portions you eat.