7 healthy salad recipes for each day of a week

7 healthy salad recipes for each day of a week


One of the most important things for your health is healthy food. Some people may think, that it is too expensive or too difficult to prepare. In fact, it’s much faster and easier to make healthy food comparing to junk food, and it even costs less! Good nutrition is actually less expensive than junk nutrition.
A great choice for healthy diet is salad. Nevertheless, it is usually served at the beginning of a meal, salad can also make a healthy, low-calorie meal all by itself. Keep your salad interesting by changing the ingredients each time. Mix vegetables and fruits together, and you will see how many different flavours you will find.
Now, let’s have a look at the best salad recipes for each day of a week:

1.Monday: Greek Salad

1 head romaine lettuce- rinsed, dried and chopped
1 red onion, thinly sliced
1 (6 ounce) can of pitted black olives
1 green bell pepper, chopped
1 red bell pepper, chopped
2 large tomatoes, chopped
1 cucumber, sliced
150 g crumbled feta cheese
90 ml olive oil
2 g dried oregano
1 lemon, juiced
ground black pepper
In a large salad bowl, combine the Romaine, onion, olives, bell peppers, tomatoes, cucumber and cheese.
Whisk together the olive oil, oregano, lemon juice and black pepper. Pour dressing over salad, toss and serve.

<a href=http://allrecipes.com/recipe/greek-salad-i/detail.aspx>link</a>

2.Tuesday: Roquefort Pear Salad

1 head leaf lettuce, torn into bite-size pieces
3 pears – peeled, cored and chopped
140 g Roquefort cheese, crumbled
1 avocado – peeled, pitted, and diced
50 g thinly sliced green onions
50 g white sugar
60 g pecans
80 ml olive oil
45 ml red wine vinegar
6 g white sugar
8 ml prepared mustard
1 clove garlic, chopped
3 g salt
fresh ground black pepper to taste

In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces.
For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper.
In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.

3.Wednesday: Apple Avocado Salad with Tangerine Dressing

1 (10 ounce) package baby greens
40 g chopped red onion
60 g chopped walnuts
45 g crumbled blue cheese
4 g lemon zest
1 apple – peeled, cored and sliced
1 avocado – peeled, pitted and diced
4 mandarin oranges, juiced
0.5 lemon, juiced
1 g lemon zest
1 clove garlic, minced
30 ml olive oil
salt to taste
In a large bowl, toss together the baby greens, red onion, walnuts, blue cheese, and lemon zest. Mix in the apple and avocado just before serving.
In a container with a lid, mix the mandarin orange juice, lemon juice, lemon zest, garlic, olive oil, and salt. Drizzle over the salad as desired.


4.Thursday: Apple Peanut Spinach Salad

2 (6 ounce) packages fresh baby spinach
1 medium apple, chopped
40 g raisins
20 g chopped peanuts
30 ml olive oil
10 g sugar
15 ml cider vinegar
15 g chutney
2 g curry powder
2 g salt
In a large bowl, combine the spinach, apple, raisins and peanuts. In a jar with a tight-fitting lid, combine the remaining ingredients; shake well. Drizzle over salad and toss to coat.

5.Friday: Almond-Orange Tossed Salad

25 g sugar
45 g sliced almonds
220 g torn iceberg lettuce
225 g torn romaine
1 (11 ounce) can mandarin oranges, drained
1 large ripe avocado, peeled and cubed
60 g diced celery
2 green onions, sliced
60 ml vegetable oil
25 g sugar
30 ml cider vinegar
3 g minced fresh parsley
2 g salt
0.5 g pepper
In a small skillet over medium-low heat, cook sugar, without stirring for 12-14 minutes or until melted. Add almonds; stir quickly to coat. Remove from the heat; pour onto waxed paper to cool.
In a large serving bowl, combine the ice berg lettuce, romaine, oranges, avocado, celery, onions and almonds. In a jar with a tight-fitting lid, combine the dressing ingredients; shake well. Drizzle over salad; toss gently to coat.

6.Saturday: Strawberry and spinach salad.

20 g sesame seeds
8 g poppy seeds
100 g white sugar
120 ml olive oil
60 ml distilled white vinegar
0.6 g paprika
1 ml Worcestershire sauce
10 g minced onion
280 g fresh spinach – rinsed, dried and torn into bite-size pieces
615 g strawberries – cleaned, hulled and sliced
35 g almonds, blanched and slivered
In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, olive oil, vinegar, paprika, Worcestershire sauce and onion. Cover, and chill for one hour.
In a large bowl, combine the spinach, strawberries and almonds. Pour dressing over salad, and toss. Refrigerate 10 to 15 minutes before serving.

7.Sunday: Almond Strawberry Salad

90 g fresh baby spinach
85 g sliced fresh strawberries
60 ml sliced honey-roasted almonds
15 ml cider vinegar
15 ml honey
6 g sugar
In a large bowl, combine the spinach, strawberries and almonds. In a jar with a tight-fitting lid, combine the vinegar, honey and sugar; shake well. Drizzle over salad and toss to coat. Serve immediately.



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