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7 Salads You Should Have to Improve Your Health

on 30th Jul, 2017
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When you’re focused on healthy eating, adding more salads to your diet can be an excellent way to meet your goals. Most salads are filled with healthy ingredients, such as vegetables and fruits, but not all of the options available are created equal.

Choosing foods to improve your health means getting the most value from every calorie. You want to get a range of vitamins and minerals, as well as critical protein and healthy fats. It is also important to avoid added sugars, as these provide extra calories without any additional health benefits.

Luckily, there are salads available that can help you improve your health by providing the right combination of nutritional value and satisfying flavour. To help you choose the best options, here are seven salads you should have to improve your health.

1. Superfood Salad

Some ingredients are recognised for their health benefits, so combining a few of these into a delicious salad makes a lot of sense when healthy eating is your goal. This Superfood Salad begins with a bed of kale and mixed lettuces. Kale is known for being nutrient dense, providing a lot of nutritious benefits with minimal calories. You’ll get a solid dose of vitamins A, K, and C, a hint of healthy omega-3 fatty acid, and loads of antioxidants from this ingredient alone.

Then, smoked salmon adds protein and additional healthy fats while avocado gives you more antioxidants and the added punch of over 25 essential nutrients. Through in some sliced almonds, a lemon wedge of brightness, and a citronette dressing, and you have a satiating experience that is also healthy.

2. Shrimp Salad with Radish, Watercress, Feta, and Mint

Shrimp are surprisingly low in fat, but bring a lot of protein into a dish. They can be easily cooked with a little salt and pepper and just a tablespoon of olive oil, allowing you to get the full health benefits without adding too many calories during the cooking process. As the shrimp are cooking, throw in some fennel seeds for great flavour. Then, once they are done, toss the shrimp with a little lemon juice for brightness.

The rest of the salad combines watercress, fennel, and radishes tossed with a tablespoon of extra virgin olive oil and some extra lemon juice, along with rich, creamy feta and some mint. This salad brings healthy doses of protein, healthy fats, fibre, and a range of vitamins and minerals, all in one dish, making it an excellent choice for those interested in eating for better health.

3. South East Asian Chicken

Grilled chicken is a great protein when you are trying to eat healthily. It’s leaner than many other options, making it lower in saturated fats and calories than some other meats, and provides valuable protein. It is also a natural partner to Asian-inspired flavours.

This salad begins with a mix of dark, leafy greens which are packed with vitamins A, C, E, and K, as well as various minerals and phytochemicals. They provide a healthy dose of fibre, help build a healthy immune system, and may even lower cholesterol. Then, edamame (or soybeans) are added for additional protein, making the meal even more satiating, while broccoli adds crunch. Finally, pickled ginger and cherry tomatoes keep things bright while basil, coriander, sesame seeds, and an Asian dressing add flavour.

Overall, this creates a power-packed salad full of nutrients while still being lighter in calories than many other salads available today.

4. Persimmon, Walnuts and Blue Cheese Salad

Combining the flavours of persimmons with blue cheese creates a taste adventure sure to delight most salad aficionados. Persimmons are an excellent source of vitamin A and the powerful antioxidant lycopene, which is recognised for its benefits to eye and heart health. The walnuts add crunch as well as heart-healthy omega-3 fatty acids.

This salad starts with a base of leafy greens, bringing a healthy dose of vitamins, minerals, and phytochemicals to the table along with fibre to help you feel full. When topped with a light, citrusy vinaigrette, this salad is sure to satisfy.

5. Ancient-Grain Tabbouleh

Quinoa is another superfood that has gained a lot of attention from the healthy eating crowd as of late. This ancient grain is high in protein, making it more satisfying than options like rice or wheat. There is also a significant amount of riboflavin in every serving, a nutrient recognised for improving metabolism. It’s also low on the glycemic index, so it won’t spike your blood sugar like other grains. And for those with gluten sensitivities, you can enjoy this nutritious food without worry as quinoa is gluten-free.

Along with this great grain, this salad includes cherry tomatoes, parsley, and pomegranate seeds, and has a hint of coriander. This means you get extra doses of critical vitamins and minerals along with an excellent taste experience. Simply top it with a citronette dressing, and you’ll wonder why you haven’t given this one a try before.

6. Skinny Chicken Caesar Salad

Caesar salad dressing isn’t always known for being healthy, but it can be with a few twists to the traditional recipe. One option is to replace the mayonnaise used in many recipes with silken tofu. Not only does this cut the amount of fat in half, but it also adds a boost of protein along the way. Then, the grilled chicken can provide lean protein while fresh, shaved parmesan adds saltiness. Toss it all together with dark, leafy greens and you can have a lower calorie, nutrient-rich salad that still tastes as decadent as the original.

7. Cashew and Apple Salad

When you want something light and bright, combining cashews and apples is a smart move. You get vitamins, minerals, and fibre from the apple, while the cashews add some protein and fats. Simply spread the apples and cashews over healthy, leafy grains and top with some apple cider vinegar for a refreshing salad that doesn’t load you down with calories.

If you want to visit a restaurant known for must-try healthy salad options, Circle Café should be your first stop. Our menu is filled with nutritious salads that are sure to satisfy, so bring your appetite and explore our menu to see which fresh salad you’d like to try first.