Healthy salad recipes for National Salad Month

Salads are one of the best ways to eat various nutrients in a quick and easy meal. If you go light on the dressing and portion size, these four healthy salad recipes are perfect to enjoy this summer.

 

Healthy Garden SaladHealthy Garden Salad

Ingredients:

  • Mixed greens
  • Cucumbers
  • Tomatoes
  • Red peppers
  • Sliced carrots
  • Black olives
  • Red onion
  • Feta cheese
  • Oil and vinegar
  • Salt and pepper

Directions:

  1. Combine all ingredients into a large salad bowl. Season to taste with salt and pepper, and oil and vinegar.

 

Cranberry Cilantro & Quinoa SaladCranberry Cilantro and Quinoa Salad

Ingredients:

  • 1 ½ cups water
  • 1 cup uncooked quinoa, rinsed
  • ¼ cup red bell pepper, chopped
  • ¼ cup yellow bell pepper, chopped
  • 1 small red onion, finely chopped
  • 1 ½ teaspoons curry powder
  • ¼ cup chipped fresh cilantro
  • 1 lime, juiced
  • ¼ cup toasted sliced almonds
  • ½ cup minced carrots
  • ½ cup dried cranberries

Directions:

  1. Pour the water into a saucepan, and cover with a lid. Bring to a boil over high heat, then pour in the quinoa, recover and continue to simmer over low heat until the water has been absorbed, 15 to 20 minutes. Scrape into a mixing bowl, and chill in the refrigerator until cold.
  2. Once cold, stir in the red bell pepper, yellow bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots and cranberries. Season to taste with salt and pepper. Chill before serving.

Nutritional Facts:

Makes 4 servings – 1 serving = 1 cup

  • Calories: 260.4
  • Total Fat: 5.3 g
  • Cholesterol: 0 mg
  • Sodium: 47.8 mg
  • Potassium: 108.3 mg
  • Total Carbohydrate: 48.4 g
  • Protein: 7.1 g

 

BBQ Chicken SaladBBQ Chicken Salad

Ingredients:

  • 2 skinless, boneless chicken breast halves
  • 4 stalks celery, chopped
  • 1 large red bell pepper, diced
  • ½ red onion, diced
  • 1 (8.75 ounce) can sweat corn, drained
  • ¼ cup BBQ sauce
  • 2 tablespoons fat-free mayonnaise

 

Directions:

  1. Preheat grill for high heat.
  2. Lightly oil grate. Grill chicken 10 minutes on each side, or until juices run clear. Remove from heat, cool and cube.
  3. In a large bowl, toss together the chicken, celery, red bell pepper, onion and corn.
  4. In a small bowl, mix together the BBQ sauce and mayonnaise. Pour over the chicken and veggies. Stir, and chill until ready to serve.

Nutritional Facts:

Makes 4 servings – 1 serving = 2/3 cup

  • Calories: 154.4
  • Total Fat: 2.7 g
  • Cholesterol: 32.5 mg
  • Sodium: 318.7 mg
  • Potassium: 274.4 mg
  • Total Carbohydrate: 19.8 g
  • Protein: 14.4 g

 

salad 4

Strawberry-Melon Fruit Salad

Ingredients:

  • 1 cup lemon yogurt
  • 1 tablespoon honey
  • 1 teaspoon lemon juice
  • 2 cups watermelon balls
  • 2 cups cantaloupe balls
  • 2 cups halved fresh strawberries

Directions:

  1. In a salad bowl, whisk together the lemon, yogurt, honey and lemon juice until smooth. Gently fold in the watermelon balls, cantaloupe balls and strawberries. Toss to coat, and serve.

Nutritional Facts:

Makes 8 servings – 1 serving = 3/4 cup

  • Calories: 72.4
  • Total Fat: 0.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 21.5 mg
  • Potassium: 246.7 mg
  • Total Carbohydrate: 15.9 g
  • Protein: 1.9 g

Sources:

Strawberry-melon fruit salad recipe

BBQ Chicken Salad

Cranberry Cilantro and Quinoa Salad

Photo credit: CubeDude27, Lynn.Gardner, SwimCSI

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