4 easy healthy salads
Healthy salads have a reputation for being boring and simple, but there are a wide variety of options for their preparation. From fruits, to a traditional caesar with chicken, there are different ingredients that can be part of a salad…
They also have the virtue that they are easy to prepare, where you will not spend more than half an hour to have the dish ready. Likewise, it will depend on the ingredients you use. Here are some healthy salad recipes.
Pasta salad with tuna and kale
This option is presented as an easy-to-prepare salad, where all the benefits of tuna are taken as the main ingredient. In turn, it is accompanied by pasta and kale to serve as a salad.
Kale, for its part, will provide great benefits regarding the liver, due to its high iron content. Also, it favors digestion, as it has high levels of fiber.
The most "complicated" thing you will have to do for this salad is just to prepare the pasta. For the rest, you will need:
3 cans of tuna.
1 branch of kale cut.
1 cup of dehydrated tomato.
3 tablespoons of balsamic.
5 tablespoons of olive oil.
2 tablespoons of honey (optional).
After the pasta has been drained, we will put it together with the rest of the ingredients and serve to taste.
Delicious tuna and avocado salad easy to prepare
One of the classic healthy salads is the one with tuna and avocado, since they are two of the foods with a high nutritional value. But, each of its ingredients provides only positive aspects to the body, making it an ideal option.
Starting with tuna, which is considered a lean protein as it contains the 10 essential amino acids for the human body. Added to that is the presence of healthy fats that help the heart.
Then, we have the avocado as a complement, being one of the foods with the highest amount of healthy fats for the body. In this sense, it helps the body to reduce the levels of triglycerides and cholesterol present in the blood.
To prepare this recipe, we will not have more than 20 minutes at most. So, you will only need the following, apart from the tuna and avocado.
1 tablespoon of sesame.
4 tablespoons of soy sauce.
2 tablespoons of olive oil.
1 juicy lemon to squeeze.
Salt and pepper to taste.
Because they are ingredients that do not require any preparation , all you have to do is put them all together in a deep dish and eat!
A mix of fruits are one of the best healthy salads
Who says salads have to be strictly salty? Indeed, we also have the fruit combinations that are a perfect option. The advantage is that it can be from any of your favorites.
However, it is recommended that they be those fruits that have a greater nutritional contribution to the human body. Therefore, you can start with bananas, apples, pineapple, melon, watermelon, mango, strawberries and kiwi.
These last ones are the most used options in fruit salads, but the way it will depend on your preferences. The advantage is that you have a wide variety of alternatives.
Mexican Chicken Salad: One of the Best Healthy Salad Recipes
One can only speak wonders of Mexican gastronomy, as is the case of one of the most complete healthy salads: the Mexican. There is no doubt that it will become your favorite after trying its exquisite flavor.
To make it, you must have the following ingredients and a specific preparation. However, it is not complicated at all.
4 cups of lettuce cut.
4 chicken breasts.
5 tablespoons of olive oil.
1 cup of corn kernels.
1 chopped avocado.
3 tablespoons of chopped red onion.
4 boiled quail eggs.
1 cup of cooked beans.
1 lemon to squeeze.
1 tablespoon of honey.
½ tablespoon of dried oregano.
The key is in the seasoning of the chicken, which we must season with salt and pepper to taste. But, the difference will be in the use of mustard to enhance its flavor. Then, on a hot plate with olive oil, we will cook it.
Once the chicken is ready and chopped, we will proceed with the ingredients of the vinaigrette, that is, put them together. In that order, we will include the lettuce and it will yield at least 4 plates of Mexican salad.
Tips for preparing healthy salads
Although salads are usually easy to prepare, many people make minor mistakes that alter the end result. In order to get an ideal dish, follow these recommendations:
Try to cut the lettuce by hand, as the sharpness of the knife can affect the state of the leaves.
If you are going to use onions, try soaking them in hot water with a splash of vinegar to prevent their intense smell from making you cry.
In the case of healthy fruit salads, use lemon juice to prevent rapid oxidation.
Wash the salad ingredients only when you are ready to use them. That way, you'll prevent them from getting too soft.
Avoid excess salt and pepper, as the main objective of salads is to be healthy.