Tasty and healthy Salad recipe and their benefits

Salad can be made with mixture of various type ingredients like, vegetables, fruits, meat, sprouts, sea foods and pastas. We will discuss about only healthy salads. Main concept of salad should be eating raw food. Heat can destroy much nutrition from food. In some food heat can be benefiting by exposing availability of nutrition and improving digestion. For examples one can’t digest a raw potato, but boiled potato can easily digest.salad

Fruit salad

Fruit salad can consist any fresh fruits in it. Don’t used canned fruit if possible. You can add cheese, yogurt, vinegar, mustard or sour cream in it. In some parts of world condensed milk with cream added in it. You can also add some sugar. Fruit salad will be more tasty when chilled.

Benefits: Fruits are major source of vitamins and minerals. Combining various fruit can provide benefit of all vitamins. It is easy to digest and can serve as appetizer. It can be also used as desert in low fat option.

Green vegetable salad

  • 1/2 cup chopped green onion
  • 1 cup Chopped celery
  • 2 cup White vinegar
  • 2/3 cup chopped leeks
  • 1 cup Chopped Tomato
  • 1 cup Chopped carrot
  • 1 cup Chopped cabbage

Any other fresh chopped vegetables can be added in it.

Mix all chopped vegetables in one bowl. Pour the dressing over the vegetables and let it mix with it. Salt and pepper can be added as per taste. Soy sauce can create different taste in this salad. Virgin olive oil can be also added in it.

Benefits: Green vegetables are essential for minerals, vitamins and fibers in your digestive system. It helps you to clear your constipation. Soy sauce and some vegetables are good source of antioxidants. Vinegar can helpful in cholesterol and blood sugar. This salad can improve your immunity and body function. Green vegetable salad can fill your stomach in low calorie. It should be first choice in weight loss diet.

Russian Veg. Salad

  • 2 cup beet cut in fine dice
  • 2 cup diced potato
  • 2 cup diced carrot
  • 1 cup diced boiled egg and cucumber
  • 1 cup diced truffles or aspic
  • ½ cup diced onion
  • ½ cup of red vinegar
  • ½ cup of sugar
  • Salt, pepper and vegetable oil

Cheese or yogurt and cream

Allow all vegetable to cook little as it becomes soft. Beet should be cooked separately because of it’s color. Whisk vinegar, oil, mustard, sugar, salt and pepper together. If you are using yogurt, whisk it with milk cream or cheese and add salt, peeper according to taste. Add mix vegetables with the prepared thick paste and add Spread mayonnaise over it. Chill for at least 1 hour before serving.

Sprout salad

  • 1 lb Bean sprouts or Grain Sprouts
  • ½ cup soy sauce
  • 1 spoon sugar
  • Sesame oil, salt, pepper according to taste

Just mix all ingredients to large bowl. Add salt pepper according to taste. You can also use any other oil if you like. Vinegar can be also added in it. It can be served with garlic dressing.

Benefits: You can sprout most of the legumes, nuts, grain and seeds. Add any of them in this salad. They are easily digestible and rich with highest availability of vitamins and minerals. When seed are soaked in water, all enzyme activities starts and can easily transform protein and carbohydrates in to digestible form.

Spinach Salad

  • 2 cups chopped tomatoes
  • 1 finely chopped capsicum
  • 1 medium bowl of spinach leaves, some basil leaves.
  • 2 chopped onion
  • 1/2 cup granulated sugar
  • 1/4 cup vegetable oil

Whisk sugar, vinegar, oil, mustard and salt together in blender. Mix all vegetables with spinach leaves in large bowl. Pour dressing on it when you want to serve.

Benefits: Spinach is excellent source of iron and calcium. However you should take vitamin c to allow more iron absorption in body. You can add fresh lime juice in it.


2 Comments
  1. Deb Says:

    2 cups of white vinegar – seems too much?
    * 1/2 cup chopped green onion
    * 1 cup Chopped celery
    * 2 cup White vinegar
    * 2/3 cup chopped leeks
    * 1 cup Chopped Tomato
    * 1 cup Chopped carrot
    * 1 cup Chopped cabbage

  2. Diane Says:

    is these salad is healthy?..coz i dnt think so…as per described recipe of salad…1/2 cup of white vinegar included,,,which is not healthy for r health….

Leave a comment