How to Make a Healthy Salad: A Fresh and Nutritious Recipe

Salads are a perfect way to enjoy a healthy, balanced meal that's both delicious and packed with nutrients. Here's a simple, versatile recipe for a vibrant salad that you can customize to suit your taste.

---

Ingredients

For the Salad Base:

• 2 cups mixed greens (e.g., spinach, arugula, kale, or romaine)
• 1 cup chopped vegetables (e.g., cucumbers, bell peppers, carrots, cherry tomatoes)
• ½ cup cooked quinoa, brown rice, or roasted sweet potatoes (optional for added carbs)

For the Protein:

• ½ cup cooked chicken breast, grilled tofu, boiled eggs, or chickpeas

For Healthy Fats:

• ¼ avocado, sliced
• 1 tablespoon nuts or seeds (e.g., almonds, sunflower seeds, or walnuts)

For the Dressing:

• 2 tablespoons olive oil
• 1 tablespoon lemon juice or balsamic vinegar
• 1 teaspoon Dijon mustard (optional)
• Salt and pepper to taste

---

Instructions

1. Prepare the Ingredients:

   • Wash and chop the greens and vegetables.
   • If using quinoa, rice, or sweet potatoes, cook them ahead of time and let them cool.
   • Prepare your protein choice (grill, bake, or boil as needed).

2. Assemble the Salad:

   • Start with the greens as the base in a large bowl.
   • Layer on the chopped vegetables, protein, and cooked grains or sweet potatoes.
   • Add slices of avocado and sprinkle nuts or seeds for crunch.

source

1. Make the Dressing:

   • In a small bowl or jar, whisk together olive oil, lemon juice or vinegar, mustard (if using), and season with salt and pepper.

2. Dress and Toss:

   • Pour the dressing over the salad just before serving. Toss gently to coat all the ingredients evenly.

3. Serve and Enjoy:

   • Transfer the salad to a plate or bowl. Add a sprinkle of fresh herbs (like parsley or basil) for extra flavor, if desired.

source

Tips for Customization:

• Add more color: Use purple cabbage, radishes, or beets for a pop of color.
• Boost the flavor: Sprinkle some feta cheese, goat cheese, or a handful of dried cranberries.
• Keep it vegan: Swap animal protein for more plant-based options like edamame, lentils, or tempeh.
• Make it meal-prep-friendly: Store the dressing separately to keep the salad fresh for up to 3 days.

source