Salads are a great option for those who love healthy food and want to maintain a balanced diet. With a combination of fresh vegetables, quality protein from lean meat or beans, along with nutritious nuts, a bowl of salad can provide the body with all the vitamins, minerals, and fiber it needs. In this article, we will explore a nutritious salad recipe that will help you easily prepare a healthy meal without spending too much time.

1. Health Benefits of Mixed Salad

Salads are not just a side dish to your meals, they are an important part of a healthy diet. Low in calories and rich in vitamins, fiber, and minerals, salads can help you maintain a healthy weight, improve your digestive system, and boost your immune system. Here are some of the main benefits of eating salads regularly:

Vitamin and Mineral Supplements

Vegetables in salads are a major source of vitamins A, C, K, and minerals such as potassium and magnesium. For example, spinach is rich in iron and folate, while carrots are rich in beta-carotene, a powerful antioxidant. Consuming a variety of vegetables in salads helps the body get all the necessary nutrients, supporting bodily functions and promoting overall health.

Rich in Fiber

Fiber is an essential part of a healthy diet, helping to maintain a healthy digestive system, control blood sugar, and aid in weight loss. Salads, with a combination of green vegetables, fruits, and nuts, provide a rich amount of fiber, helping you feel full longer and preventing constipation.

Weight Loss Support

Mixed salad is an ideal dish for those who want to lose weight without starving their body. With low calories and the ability to keep you full for a long time, salad helps you control your calorie intake while still ensuring adequate nutrition. In addition, salad also helps reduce cravings, especially for unhealthy snacks.

Improve Digestive System

Salads, especially those containing leafy greens such as lettuce, kale, or spinach, are rich in fiber and water, which help improve digestion. Fiber helps promote bowel movements, prevent constipation, and maintain healthy gut flora. Greens also contain antioxidants that protect intestinal cells and aid digestion.

2. Ingredients Needed

To prepare a nutritious salad, you need to choose fresh and quality ingredients. Here are the basic ingredients you need:

Green Vegetables

Greens are a key ingredient in salads, providing a wealth of vitamins, minerals, and fiber. Choose one or more of your favorite greens, such as lettuce, kale, spinach, or arugula. For a variety of flavors and colors, combine different types of greens.

Vegetables and Fruits

Fresh fruits and vegetables not only add flavor but also add a lot of nutrients to your salad. Carrots, bell peppers, cucumbers, cherry tomatoes, red cabbage, and beets are popular choices. You can also add some fruits like avocado, apple, or strawberries for natural sweetness and vitamins.

Protein Sources

To make sure your salad is nutritious and energizing, add a quality protein source. Popular options include grilled chicken breast, salmon, shrimp, or tofu for vegetarians. Hard-boiled eggs and nuts like cashews, sunflower seeds, or chia seeds are also great sources of protein.

Nuts

Nuts and seeds are a great way to add crunch and nutrition to your salad. Almonds, walnuts, chia seeds, flax seeds, and sunflower seeds are popular choices. Not only do these nuts provide protein, they are also a rich source of omega-3s, which can help improve heart health and boost brain function.

Salad Dressing

Salad dressing is an important factor that determines the flavor of the dish. You can make your own salad dressing at home with simple ingredients such as olive oil, balsamic vinegar, lemon juice, honey, mustard, or Greek yogurt. If you want to change the taste, you can try other dressings such as Caesar dressing, passion fruit dressing, or Japanese sesame dressing. Note, use dressing in moderation so as not to lose the natural flavor of the vegetables.

3. How to Make Nutritious Mixed Salad

After preparing all the ingredients, let’s start making this nutritious mixed salad following the steps below:

Step 1: Prepare Ingredients

First, wash all vegetables and greens under cold running water. For leafy greens, drain or use a vegetable spinner to ensure that the vegetables are not wet, helping the salad retain its crunch. Vegetables such as carrots, cucumbers, and beets should be peeled and sliced ​​or diced, depending on your preference. For avocados, cut them in half, remove the seed, and then slice them.

Step 2: Prepare Protein Source

Chicken breasts should be seasoned with a little salt, pepper, and olive oil, then grilled or pan-fried until cooked through and nicely browned. If you are using salmon, grill or pan-fry it with a little salt and pepper to retain the natural flavor of the fish. Tofu should be cut into small cubes and lightly fried to create a crispy texture.

Step 3: Mix Salad Dressing

To make the salad dressing, whisk together the olive oil, balsamic vinegar, lemon juice, honey, mustard, and a pinch of salt and pepper. Stir until the ingredients are combined into a smooth dressing. If you like, you can add a little Greek yogurt for a thicker, creamier flavor.

Step 4: Mix Salad

Add all the greens, vegetables, and protein to a large bowl. Drizzle the dressing over the vegetables and use tongs or a large spoon to mix well, making sure the dressing is evenly distributed throughout the vegetables. If you like your salad to have some extra crunch, add some nuts like cashews, almonds, or chia seeds. Finally, plate the salad and garnish with a few slices of avocado or cherry tomatoes for an extra crunch.

4. Small Tips To Make Mixed Salad More Attractive

To make your mixed salad more delicious and attractive, refer to the tips below:

Use a Variety of Colorful Vegetables

A colorful salad is not only visually appealing but also provides a variety of vitamins and minerals. Combine different colored vegetables such as orange carrots, red tomatoes, green cucumbers, purple cabbage, and red beets to create a salad that is not only delicious but also beautiful.

Choose Fresh Vegetables

The quality of the ingredients determines the flavor of the salad. Choose fresh vegetables that are not wilted or have signs of pests. To keep vegetables fresh longer, you should store them in the refrigerator and use them within 2-3 days of purchase.

Add More Fruits

Fruits like apples, strawberries, grapes, or avocados not only add sweetness to your salad, but also add vitamins and antioxidants. Avocados, in particular, are a great choice with healthy fats, making your salad more nutritious and delicious.

Use Homemade Salad Dressing

Homemade salad dressings are not only healthier, but they also allow you to customize the flavor to your personal taste. You can experiment with different oils, vinegars, and spices to create new flavors and to suit each type of salad. Don’t be afraid to get creative and experiment to find your own favorite salad dressing recipe.

Don’t Mix Your Salad Too Early

If you prepare the salad ahead of time, keep the ingredients separate and toss the salad just before serving. This will help keep the salad crisp and fresh, and prevent the vegetables from wilting or becoming soggy from soaking in the dressing for too long.

Nutritious mixed salad

Nutritious mixed salad is a great dish that not only helps you maintain a healthy diet but also brings many health benefits. With the recipes and tips shared in this article, hopefully you will easily prepare delicious, nutritious and attractive salad bowls. Try applying and discover the difference that a bowl of mixed salad can bring to your meal! Wish you happy and nutritious meals.