10 healthy Salad Recipes For Weight Loss and Heart Health
One of the quickest ways to lose weight and improve your health is to review the healthy salad recipes and have a main course salad every day.
Here are our client’s favorite salad recipes which have been customized to fit the high blood pressure diet plan: approximately 400 calories each, 50% good carbs, 20% good fat and 30% lean protein.
A daily healthy salad will:
– provide an abundance of antioxidant vitamins
– provide heart healthy minerals: calcium, potassium and magnesium
– provide raw food enzymes for energy and health
– provide your body with an alkaline rich meal
– provide you with instant energy
– help you lose weight quickly
Pick out your favorite healthy salad recipes and get creative in the kitchen. To be healthy you do need to make time to cook!
1) Belinda’s Cabbage Salad alias.. 'The Grapple'
3 oz lean chicken, 10-12 grapes, 1 large apple diced (add a little lemon juice to prevent browning), 2 cups finely chopped cabbage (or purchase the coleslaw pre sliced), 1 oz low fat cheddar cheese, 1 teaspoon sunflower seeds, 1 tablespoon poppy seed dressing.
In a bowl, mix together the cabbage, cheese, apple and grapes. Place chopped chicken into the bowl and drizzle with the poppy seed dressing. Sprinkle sunflower seeds on top.
My sister absolutely loves this healthy salad, it has also become a weekly favorite with our clients. Double the quantities and have it for lunch again the next day!
2)Asian chicken Salad
2oz grilled chicken breast, 2 cups spinach, 1 oz low fat swiss cheese grated or cubed, I apple diced, 1-2 tablespoons raw spring onion, 3 Ryvita high fiber crisp breads, 4 oz low fat yogurt.
Dressing; ½ tablespoon lime juice, ½ tablespoon low sodium soy sauce, ½ tablespoon apple juice, 1 1/2 teaspoons sesame oil.
Mix dressing ingredients together.
Place spinach on a plate and add chopped grilled chicken breast, cheese and apples.
Sprinkle green onions overtop and toss with dressing.
Serve with 3 high fiber Ryvita crisp breads (or Wasa)
on the side and enjoy yogurt for dessert.
3) Berry Chicken Salad
3 oz chicken breast, 1 ½ cups of mixed berries, 1 teaspoon chopped walnuts or slivered almonds, 3 cups of spinach, 1 tablespoon balsamic oil, 1 teaspoon olive oil, 4 oz low fat yogurt.
On a plate, place spinach, mixed berries and chicken. Drizzle with olive oil and vinegar dressing and sprinkle nuts on top.
Enjoy yogurt for dessert.
4)Chicken Caesar Salad
3 oz chicken or salmon, 2 cups of romaine lettuce, ¼ cup of tomatoes, 1 tablespoon grated parmesan cheese, 2 tablespoons baked whole grain croutons, 1 ½ tablespoons of caesar salad dressing (preferably low fat), 4oz low fat yogurt.
Mix lettuce, tomato, dressing in a bowl. Sprinkle with croutons and parmesan cheese. Serve with chicken or salmon.
Enjoy yogurt for dessert.
5) Chicken Waldorf Salad
3 oz chicken (or tuna), 2 cups lettuce, I chopped apple, ½ cup chopped celery, 2 teaspoons raisins or dried cranberries, 1 tablespoon chopped walnuts or sliced almonds, 2 tablespoons low fat mayonnaise, 1 ½ teaspoon lemon juice, 1 cooked egg white.
Combine celery, raisins, chopped egg white, chicken, walnuts, lemon juice and mayonnaise. Add mixture to a bed of lettuce and enjoy.
6) Chicken, Mango and Black Bean Salad
3 oz chicken, one mango diced, ½ cup black beans, 1/2 cup chopped red peppers, 1 tablespoon lime juice, 1 tablespoon chopped walnuts, ½ teaspoon olive oil.
In a bowl toss diced mango, black beans, red peppers, olive oil and lime juice. Add chicken and walnuts and toss all ingredients together.
Feel free to sprinkle with fresh herbs such as mint or coriander. Enjoy.
7) Greek Salad with Chicken
3 cups of lettuce, 3 oz chicken, ½ cup sliced tomato, ½ cup sliced onion, ½ cup sliced cucumber, ½ oz feta cheese, 2 olives, 1 teaspoon olive oil, 1 tablespoon balsamic vinegar, I cup blueberries.
Mix lettuce, tomatoes, onions, cucumber and olives in a bowl. Top with chicken, cheese and oil and vinegar dressing.
Enjoy the blueberries for dessert.
8) Tuna Salad
3 oz low sodium tuna, 2 tablespoons chopped red onion ( or to taste), 2 tablespoons chopped celery, ½ cup Chopped cucumber, ½ cup chopped red peppers, 3 cups lettuce or spinach, 1 apple, 4 oz low fat yogurt.
Dressing: 1 tablespoon light mayonnaise, 1 teaspoon olive oil, 1 tablespoon balsamic vinegar. (optional)
Mix dressing ingredients together. Mix tuna, onion, celery, cucumber and peppers. Add dressing and serve on a bed of lettuce or spinach.
Enjoy a yogurt and apple for dessert as a nutritious addition to your healthy salad recipes.
9) Sweet Potato Salad
1 sweet potato or yam
3 egg whites chopped (boil eggs for 10 minutes, peel and discard yolk), ¼ cup celery, ¼ cup chopped onion, 1 tablespoon chopped chives.
Dressing: 1 ½ teaspoon mustard, 1 teaspoon olive oil, 2 teaspoon red wine vinegar, 2 tablespoon low fat mayonnaise.
Peel and chop sweet potato, boil for 15-20 minutes. Drain and let cool. Mix dressing ingredients. Mix chopped egg whites, onions, celery. Mix all ingredients together and sprinkle with chives.
Serve with 2 oz of lean protein such as chicken, turkey or salmon or, if you prefer, have ½ cup of cottage cheese and ¼ cup strawberries for dessert.
For an easy and delicious home made salad dressing, watch Isabels video:
Isabels Famous Salad Dressing.
Variations to healthy salad recipes:
A) When choosing your lettuce look for dark leafy greens and avoid iceberg lettuce when possible. Fruits and vegetables that are the brightest and richest in color are known to be the most nutritious and highest in heart healthy antioxidants.
B) I personally love balsamic vinegar and tend to make my own dressings so I know what is in them. If you don’t like balsamic vinegar choose another vinegar of your choice or use fresh lemon juice.
If you have a favorite low fat dressing then go ahead and use that, but check the label for sugar and other crappola such as coloring and additives.
C) Low fat cheese is a great addition to salads. Greek feta cheese or goat cheese are healthy choices. The manufacturer ‘Allegro’ also makes some really good low fat cheddar and cream cheeses. They are a little expensive but taste good.
D) Check out the freedom foods list and add any additional vegetables listed. All herbs and garlic are also freedom foods so feel free to add these to your dressings and salad.
Freedom food list
Remember that studies show that garlic is very good at lowering your blood pressure so use it freely.
I love the flavor of fresh cilantro and mint. Consider growing your own fresh herbs and adding them to your healthy salad recipes- the subtle taste is unbeatable.
E) Extra virgin olive oil is always the best oil to use in your healthy salad recipes. Even though it is a very stable oil, purchase high quality oil in a dark bottle to prevent rancidity.
F) Almonds are a rich source of the heart healthy mineral magnesium and are considered by many to be the ‘king of nuts’. Walnuts are also very nutritious. Store in the fridge to maintain freshness. Nuts and seeds are also a superior source of good fat and are a great to your healthy salad recipes.
G) Ryvita and Wasa are brand names for high fiber crisp breads that are available in most grocery stores. You may choose to replace them with a slice of wholegrain bread if you like.
H) A high quality yogurt is a good source of calcium and a tasty addition to your healthy salad recipes. Choose low fat yogurt with active cultures for additional health benefits. Avoid the fruit bottom yogurts- you’ll be surprised how much sugar they add.
Enjoy your healthy salad recipes and always feel free to drop me a line with a question or comment or better still; send me your favorite salad recipe.
Healthy salad recipes