According to health experts eating salad frequently, is a healthy habit that you should adopt.
Why? Just because most salads (especially low-calorie salads), contain a bulk of vitamins and nutrients that combine in one meal and give us the substances that our organism needs, whether if you are on a diet or not.
Apart from this, salads are pleasant to eat and pleasant to our eyes, too. Here, we suggest seven low-calorie salad recipes. Some common ingredients are tomato, cucumbers, coconut, tuna, mussels, chicken, yoghurt, and so on.
Tomatoes are low-fat and contain lycopene, zeaxanthin (a flavonoid), vitamin C, and potassium. Cucumbers are a rich source of flavonoids, lignans and triterpenes which help against cancer.
Coconut has lots of vitamins and minerals and also provides energy. Mussels are an excellent source of vitamin B12, which is vital for the blood.
Yoghurt is rich in protein, and it is relatively easy to digest. Tuna has omega-3 (as much other fish), which is good for your heart.
These are only a few ingredients that the recipes below contain. Other components add to the nutritional value of them.
7 Exotic and Delicious Healthy Salads
The warm vegetable salad
It is the ideal one for any picnic. Quick, easy, simple and beneficial. Thanks to Ksenia Morozova for both the photo and recipe.
- 300 g aubergine
- 300 g bell pepper
- 300 g tomatoes
- 150 g onions
- garlic, salt and pepper (to taste)
- cilantro or other greens (same as before)
Fry vegetables on fire or bake them in the oven at home Until you see the skin popping.
Once they are ready, peel them and put them into the cold salted water.
Chop them and add one big bundle of cilantro and other greens, salt and pepper to taste. Mix everything. Serve while warm.
The tuna and string beans salad
Thanks to Maryana Shak for the recipe and photo as well.
- 100 g Brown rice
- 185 g Tuna (in its juice)
- 100 g Cucumbers
- 50 g Canned corn
- 100 g String beans
- 100 ml Natural yoghurt 2,5%
- 1 tbsp Lemon juice
- Salt, pepper (to taste)
Boil your brown rice until it is ready.
Fry tuna lightly with the nonstick pan without adding butter.
To the chilled rice add corn, string beans, tuna, salt and spices to taste. Take yoghurt and lemon juice as a dressing, mix thoroughly.
The sweet salad with grated coconut
- 200 g Apples
- 100 g Carrots
- 40 g Honey
- 20 g Coconut (grated/ shaving)
Grate the apples and the carrots.
Add honey, mix and sprinkle with coconut shaving. You can add nuts, raisin, oranges and sprinkle with cinnamon.
The light salad with mussels
You can use any greens. Choose your favourite seafood products.
- 100 g fresh mussels
- 150 g grapefruit
- 150 g tomatoes
- 50 g leafy greens
- 1 tbsp olive oil
- spices (to taste)
Mince tomatoes and greens. Clean your grapefruit from protective films, slice it.
Boil some mussels.
Combine all the ingredients, add spices to taste and a little bit of olive oil. Mix everything.
The green salad with seeds
Filling and beneficial.
- 300 g chicken fillet
- 150 g white cabbage
- 100 g cucumbers
- 150 g natural yoghurt 2%
- 30 g seeds
- salt, pepper (to taste)
Grate the cabbage and cucumbers (use a small grater).
Boil the fillet until ready and divide fibres into small portions.
Mix all the ingredients and use yoghurt with seeds as the dressing.
The vinaigrette “Do not count calories"
It is an excellent salad for carbs upload.
- 150 g cooked beetroot
- 70 g boiled carrots
- 200 g cooked potatoes
- Six leaves of napa cabbage
- 50 g canned peas
- 50 g onions
- 100 g pickled onions
- 1 tbsp olive oil
- 50 g lemon
- salt, spices (to taste)
Dice the napa cabbage put the result into your salad bowl, squeeze the juice of half a lemon (if you don’t have the last one, it would be easier to replace it by mixing vinegar with water).
Cut the leftover vegetables into cubes, add salt and spices to taste.
Mix all the ingredients thoroughly and add a little bit of oil.
“The tenderness” salad
The incredible thing here is that it doesn’t take a lot of time to prepare this dish.
- 100 g white yoghurt
- 200 g nonfat cottage cheese
- 150 g slightly salted trout
- 100 g napa cabbage
- parsley, fennel (optional)
- salt, spices (to taste)
Cut the trout into small pieces.
Grind your greens.
Divide the napa cabbage into leaves (you can also take the lettuce).
You can mix all other salad’s ingredients in the cup. If it is necessary—add salt, spices.
Fold the prepared mixture with leaves (like a cabbage roll).
Conclusion: Seven nutritious exotic salads to enjoy
The more salads we include in our diet, the better for our health. However, we can also get out of the routine and experiment with slightly more elaborate types of salad and less usual ingredients, like the recipes we suggested.
In every salad, you will find natural ingredients and lots of nutrients, but everyone is different, and thus, it accentuates in specific vitamins. You may tray whichever you like or according to your needs or personal taste.
As an unusual ingredient, we find an example of a salad with mussels, which provide vitamin B12, Manganese, Iron and Vitamin C. Vitamin B12 is perfect for our red blood cells, while Manganese is essential in bone formation and metabolism.
Another ingredient is chicken, what is a good source of protein and low in fat and sodium. Coconut contains lauric acid, which is an essential saturated fatty acid. Lauric acid is beneficial for the coronary arteries and prevents atherosclerosis.
Yoghurt, apart from protein, contains casein (that helps in the absorption of minerals and lowers blood pressure) and whey (which is good for bodybuilders).