5 Very Nutritious And Easy To Prepare Salads

Salads can be both very nutritious and tasty. In this article, we offer you five recipes that you can make in a few minutes. Take note!

If you want to adopt good eating habits, start by including highly nutritious salads in your diet. This type of recipe  will allow you to increase the consumption of fruits and vegetables  which, as reported by  a study published in Advances in Nutrition ,  can help improve your health.

Nutritious, tasty and easy to prepare salads

Incorporating salads into your daily diet is an easy and delicious way to promote health and control anxiety. According to a study published in the journal Appetite , this type of meal increases the feeling of fullness and decreases energy intake.

However, as always, it is important to moderate portions and use healthy supplements. While fruits and vegetables are healthy and  low in calories, other additives can contain fats, sugars, and other compounds that provide extra calories.

1. Mango salad

The main ingredient in this salad, mango, is a fruit appreciated for its important nutritional value. According to a publication in the journal Nutrients , it is a source of polyphenols, vitamins and minerals. In addition, it is credited with antioxidant and anti-inflammatory properties.

Ingredients 

• 1 salad (150 g)
• ½ tablespoon of mayonnaise (15 g)
• ½ teaspoon of sugar (10 g)
• 1 tablespoon of liquid cream (20 g)
• 1 ripe mango (250 g)
• One onion (150 g)
• 1 tablespoon of vinegar (15 g)
• Salt according to your tastes

Preparation 

• Cut the mango into cubes.
• Cut the salad and onion into julienne strips.
• Then mix the sugar, salt, vinegar, mayonnaise, and liquid cream in a bowl, and get a delicious vinaigrette.

2. The lettuce and carrot salad

One of the nutritious salads that you can enjoy any day of the week is the Carrot and Lettuce Salad. Carrot, in particular, is a vegetable rich in carotenoids and fiber that promotes health. This study published in the Journal of Food Science and Technology  demonstrates it.

Ingredients 

• 1 red apple (200 g)
• 1 lettuce (150 g)
• 2 carrots (120 g)
• 1 Greek yogurt (120 gr)
• 1 red onion (150 g)
• A spoon of vinegar (15 g)
• ½ teaspoon of sugar (9 g)
• 1 pinch of salt
• ½ spoon of mustard (15 gr)

Preparation 

• Julienne the carrots and onion.
• Then cut the apple into fine cubes, and the salad into pieces.
• Mix the yogurt, mustard, vinegar and sugar together.
• Then pour all the ingredients into a container, then pour the seasoning over it.
• Finally, salt according to your tastes.

3. Sweet salad with corn

Corn is a tasty and highly nutritious food. According to information published in Mayo Clinic Health System ,  it is a food rich in B-complex vitamins and minerals such as zinc, magnesium, copper, iron, and manganese. In addition, it contains antioxidants such as carotenoids, lutein and zeaxanthin.

Ingredients 

• 1 salad (150 g)
• 1 can of sweet corn (220 g)
• One green apple (200 g)
• 1 tablespoon of parmesan (35 g)
• A small ripe mango (200 g)
• 1 tablespoon of honey (21 g)

Preparation 

• Cut the salad.
• Then peel the apple and mango.
• Cut the mango and apple into fine cubes.
• Place the fruit, salad and corn in a bowl.
• Then pour in the honey.
• Sprinkle with Parmesan.
• Serve.

4. Sweet and sour lettuce salad

Consuming lettuce regularly can help improve health. Research published in Clinical Nutrition  points out that its antioxidant content, including vitamins C and E and carotenoids, can help lower cholesterol levels.

Ingredients 

• 1 small lettuce (150 g)
• 1 carrot (75 g)
• 1/2 pineapple (150 g)
• 1 lemon (200 g)
• mayonnaise (90 g)
• Salt and pepper to taste

Preparation 

• Grate the carrot, then cut the lettuce into thin strips.
• Cut the pineapple into small pieces.
• Then mix the above ingredients in a bowl.
• For seasoning, mix mayonnaise with lemon juice.
• Finally add salt and pepper to the container.
• Mix.
• When ready to serve, add the seasoning.

5. Green apple salad

For this last nutritious salad recipe, we highlight the benefits of green apples. This food is known for its nutritional quality as it is a source of vitamins, minerals, fiber and antioxidants. Advances in Nutrition  suggests that its rich phytochemical profile has the potential to improve health.

Ingredients 

• 1 lettuce (150 g)
• Liquid cream (200 g)
• 1 green apple (200 g)
• 1 carrot (75 g)
• Mayonnaise (60 g)

Preparation 

• Wash the lettuce well.
• Then cut it into thin strips.
• Grate the carrot.
• Cut the green apple into small cubes.
• Put all of the above ingredients in a container.
• Finally add the liquid cream and mayonnaise.

Although we have emphasized the properties of certain foods, the garnishes should not be neglected. Although they also provide nutrients, they are higher in calories. So be sure to moderate your consumption!