6 Nutritious and Tasty Salad Greens
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Incorporating healthy greens into your diet is an excellent way to spice up a meal, as well as a great way to get more calcium, folate, and vitamins A, K, and C.
Guide to Greens
Greens can make or break a meal. Choosing peppery arugula instead of earthy spinach can throw other flavors into a tailspin. Before you reach for a handful of these leafy vegetables at the market this week, know your greens: their flavors, substitutions, and dishes they complement. This guide will help you navigate through these six common greens.
Taste: this pleasantly pungent and peppery green is also known as rocket, roquette, rugula, and rucola. It is a staple of Italian fare and often found in mesclun (young tender greens) salad mixes, where it behaves like a cross between lettuce and herb.
Smart Substitutions: Watercress, endive, or young mustard greens.
Recipe Idea: Arugula is great on its own as a salad base, atop sandwiches or pizza, or mixed in with pasta. The peppery taste can jazz up virtually any bland lunch or dinner. Take this peppery shrimp pasta for instance; the arugula adds a herby pepper taste to this dish.
Taste: It has a slightly bitter taste and a prickly texture.
Smart Substitutions: Escarole, mustard greens, arugula, or spinach.
Recipe Idea: Belgian endive does have a strong flavor and can easily be the star of the show in a main dish. You can roast it whole, stuffed with goat cheese and walnuts, or slice it thin to add to a salad with a milder base, such as spinach. The leaves form a bowl shape, making it easy to use as an aestetically pleasing appetizer idea, like in the recipe below.
Taste: Like its relative, Belgian endive, it's slightly bitter. Choose young, tender leaves for raw salads.
Smart Substitutions: Mesclun, mustard greens, arugula, or spinach.
Recipe Idea: Escarole is great raw in salads or cooked in Italian pastas and soups. Try sautéing with olive oil and garlic for an easy, healthy side. Or try this delicious soup, which is one of our top-rated recipes.
Taste: As a member of the mustard family, it's peppery with a slight mustard taste.
Smart Substitutions: Arugula.
Recipe Idea: Watercress is popular in soups, where is adds a flavor boost to bland broths; seafood dishes, where it accentuates the tender fish and shellfish; and salads, where it provides a tasty alternative to iceberg or romaine lettuce. This 4-ingredient (plus salt and pepper) meal demonstrates how easy and fast this tasty green is to work with.
Taste: Also known as curly endive, these lacy greens are slightly bitter.
Smart Substitutions: Pea shoots, radicchio, and mâche.
Recipe Idea: Often referred to as chicory in the United States, this green is suited for salads. Fill your bowl up with this gourmet veggie for a French-inspired salad. Add boiled egg, bacon, goat cheese, or anything that will mesh well with the crunchy, bitter leaves. Check out the salad below for starters.
Taste: It's mildly bitter and earthy.
Smart Substitutions: Arugula.
Recipe Idea: Perfect for dips, casseroles, sides, salads - you name it. This truly versatile green is a perfect base for any meal - raw or cooked. While baby spinach is more expensive, the stems don't have to be removed, which will save you time when preparing. This mild and healthy veggie won't overpower already-flavorful dishes, such as this dip.
How to Make Mediterranean Salad with Greens – or Without!
Here’s a fun twist on the classic Mediterranean cucumber tomato salad recipe, made with crumbled feta, chickpeas & arugula! If you love a simple, chunky salad, this recipe is super easy to streamline—just stick to the cucumber, tomato, onion and seasonings. But, if you’re like me and you love a chance to fit some leafy greens and protein into your day, this is such a tasty and versatile lunch option!
Growing up, salad in my family was always simple and leaf-less—and I liked it that way. For most of my adult life, I absolutely despised salad. So, if you can relate, I hear you! This Mediterranean cucumber tomato salad is a fantastic option for the salad-averse, because you can just nix the leafy greens and enjoy a refreshing bowl of veggies that you’ll actually enjoy. Whatever foods you enjoy eating, start there!
But, as I’ve evolved on my journey and in my relationship with food, I’ve come to find that I now actually enjoy eating leafy greens. And, of course, I appreciate the incredible nutrients that they can provide to my body! It’s easy to add some chopped greens into this Mediterranean salad, and with all of the other components, the greens sort of blend right in. Perfect for anyone who’s still learning to love leafy greens!
Mediterranean Cucumber Tomato Salad Ingredients
- Arugula (optional)
- English cucumber, chopped
- Cherry tomatoes, quartered/halved
- Red onion, sliced thinly
- Crumbled feta
- Salt & black pepper
- Extra-virgin olive oil
- Red wine vinegar
1. Garlic Butter Chicken Meatballs With Cauliflower Rice
Sometimes life can be stressful. And when life gets out of control, all we want is some good old-fashioned comfort food.
Like these garlic butter chicken meatballs&hellip Yes, you read that right.
They&rsquore juicy, cheesy, and packed with flavor. And instead of serving them with pasta, you serve them with cauliflower rice.
The lightness of the cauliflower rice balances the heaviness of the meatballs. And it&rsquos rich in fiber, which helps keep you full.
For extra convenience, you can just use prepackaged cauliflower rice like this. Or, to save money, you can simply make your own.
Making cauliflower rice is pretty easy. Just chop your cauliflower into pieces.
Then place the pieces in a food processor and pulse until rice-like. This food processor here should do the trick.
- Calories: 342
- Fats: 24g
- Protein: 26g
- Carbs: 8g
- Fiber: 2g
- Sugar: 2.5g
- 3 beets, washed and trimmed, or more to taste
- 3 tablespoons fresh lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon balsamic vinegar
- 1 tablespoon Dijon mustard, or more to taste
- salt and ground black pepper to taste
- 1 pinch garlic salt, or more to taste
- 2 tomatoes, cut into bite-size pieces
- ½ red onion, thinly sliced
- 1 avocado - peeled, pitted, and cut into bite-size pieces
- 1 (4 ounce) container crumbled feta cheese
- 1 (8 ounce) package baby spinach leaves
Place beets into a large pot and cover with water bring to a boil. Reduce heat to medium-low and simmer until tender when pierced with a fork, about 1 hour. Drain and cool until beets can be easily handled. Peel beets, cut into cubes, and place in a bowl refrigerate until chilled, about 15 minutes.
Whisk lemon juice, olive oil, balsamic vinegar, mustard, salt, pepper, and garlic salt together in a large bowl until smooth. Add beets, tomatoes, onion, avocado, and feta cheese toss. Top salad with spinach and toss.
6 Easy, Tasty Heart-Healthy Recipes
Show yourself some love by cooking up some nutritious food that is good for your heart. Here are 6 heart-healthy recipes to get you started.
Show yourself some love by cooking up some nutritious food that is good for your heart. Here are 6 heart-healthy recipes to get you started:
Salmon & Leafy Green Salad
Why it’s heart-healthy: Edamame helps lower cholesterol and is rich in fiber and antioxidants. Salmon is packed with omega-3 fatty acids, which reduce heart disease risk factors.
Spaghetti & Meatballs
Why it’s heart-healthy: Spaghetti squash is lower in calories than regular pasta and has natural fiber, which is linked to heart health. Profile Roasted Red Pepper Sauce is low in sodium and sugar – great for your ticker!
Dark Chocolate Avocado Cake
Why it’s one of our heart-healthy recipes: Walnuts are a great source of fiber, magnesium, copper, and manganese. Dark chocolate is rich in antioxidants like flavonoids, which can boost heart health. Enjoy in moderation to boost these benefits!
Cilantro Lime Chicken Tacos
Why it’s heart-healthy: Avocados are an excellent source of heart-healthy monounsaturated fats and potassium. These nutrients are linked to reduced cholesterol levels, blood pressure, and risk for metabolic syndrome. Tomatoes are loaded with lycopene which prevents oxidative damage and inflammation.
Banana Almond Oatmeal
Why it’s heart-healthy: Almonds have monounsaturated fats and fiber linked to lowering cholesterol. Oats are a good source of soluble fiber, which reduces LDL cholesterol and blood sugar. It also helps you feel full and amps up the growth of good bacteria in your gut.
Vegetable Kabob Salad
Why it’s one of our heart-healthy recipes: Leafy green vegetables are a great source of vitamin K which helps protect your arteries and promote proper blood clotting. Studies show that a higher intake of leafy greens is associated with a lower risk of heart disease. Olive oil is loaded with antioxidants and monounsaturated fatty acids which may relieve inflammation and decrease the risk of heart disease.
Top 5 Reasons To Eat Radish Greens
1. It's economical. Stretch your food dollars further! The greens from one bunch of radishes will equal about 2 cups chopped greens and double the amount of food you get from a bunch of radishes compared to eating the roots alone.
2. They're nutritious! As mentioned above, "the nutritional value of radish leaves far exceeded the corresponding value for roots" as they contain significantly more vitamin C, vitamin K, vitamin A precursors, iron, and calcium as compared to the roots. They also have 4x the antioxidant flavonoids!
3. They're tasty. The greens have a wonderful distinct flavor that is peppery just like the roots.
4. They're kind of easy to hide. When cooked according to the recipe below, they kinda "disappear" among the sliced radishes. Great for picky eaters!
5. It's respectful. Food waste is a serious problem in the modern wold, and eating all the plant and animal parts that we can shows respect for the life that is nourishing you, for the work the farmer put in to grow it, and for the planet by reducing waste.
The Best Salad Greens, Ranked By Nutrition
It’s pretty well understood that salads are good for you. As long as you’re careful with a restaurant’s menu options, you can count on doing right by your body with a bed of greens.
But, not all greens are created equal and some contain significantly more nutrition than others. What you choose at the salad bar can make all the difference between fully satisfying your daily recommended dose of nutrients and simply contributing to it.
We ranked eight popular salad greens in order from least to most nutritious, according to the CDC’s powerhouse fruits and vegetables list.
The CDC determined the nutritional density of these greens by looking at how well they fulfilled the average person’s daily requirement for 17 important nutrients: potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins A, B, B, C, D, E, and K.
They assigned each food a specific nutrient density score, on a scale of zero to 100, that calculates to what extent 100 grams of each green includes the daily recommended amount of these 17 nutrients, assuming a 2,000 calorie diet.
How To Reduce Prices On Contemporary Produce
Nevertheless, everyone knows good meals takes time, and contemporary meals usually prices extra. To fight these elements, attempt shopping for produce from native fruit stands. Should you can, go to your low cost supermarkets. Steadily, these markets provide discounted, overstocked and closeout merchandise from title model and personal label suppliers. Should you aren’t connected to acquainted manufacturers of meals, you’ll most definitely discover inexpensive and oftentimes a lot tastier variations.
Purslane is a popular food in the Mediterranean region. It grows wild in the United States and Canada and in many other parts of the world, where it&aposs often regarded as a weed. It&aposs a small plant with thick and succulent stems and leaves. It produces yellow flowers and reproduces from stem pieces as well as seeds.
Purslane has a great ability to survive drought. Its seeds can survive in the soil for many years. It can be a hard plant to eradicate. Some people who know about the plant&aposs nutritional benefits don&apost want to eradicate it. If you plan to gather wild purslane for food, remember to be absolutely certain of the plant&aposs identification before you harvest it. In addition, don&apost eat plants from an area that has been sprayed with pesticides or is close to vehicle traffic.
Cultivated varieties of purslane can be bought from garden stores. Some people think that cultivated purslane tastes better than the wild kind, while other people have the opposite opinion. Both the stems and the leaves of purslane can be eaten. They have a crunchy texture when raw and have a sour, tangy, and slightly peppery taste.
20 Delicious And Healthy Salad Recipes
1) Crunchy Detox Salad
Via: The Harvest Kitchen
This easy and yummy detox salad is packed with fresh and healthy veggies and superfoods that will keep your stomach satisfied, and your body system in a good shape.
It combines nutritional powerhouses like nuts, seeds and raisins, alongside yummy veggies and a tasty vinaigrette that makes it truly irresistible. And all in just about 20 minutes total.
2) Cobb Salad
Via: Delicious Meets Healthy
You just can’t go wrong with cobb salads. They are just that good. The chicken, tomato, bacon, egg and avocado combination is enough to make anyone’s mouth water.
Plus when you throw in your favorite veggies and top it with a nice dressing, there’s no way to resist. This cobb salad is as nutritious and healthy as it is delicious, and makes a great lunch anytime.
3) Italian Pasta Salad
Via: Pinch Of Yum
When the spring and summer comes rolling by, you can always count on a good ol’ pasta salad to satisfy your cravings. This Italian pasta salad in rich in all the good flavors to keep you coming back for more.
It combines spicy salami, fresh tomatoes, pepperoncini, cheese and more, alongside a special Italian dressing that makes it even better. And you could make this in just about 30 minutes, from start to finish.
Serve this up for the entire family and watch everyone lick their plates and ask for more.
4) Ranch Chicken Salad
Via: Healthy Fitness Meals
Super easy to make and quite satisfying, this ranch chicken salad is sure to become one of your favorites. It combines delicious chicken, alongside tomatoes, healthy greens, corn, avocado and more to deliver a great taste and good nutrients.
And you can skip the store-bought dressing in this case. This one uses a homemade ranch dressing that’s super easy to make and tastes incredible too. Definitely a must try.
5) Detox Crunch Salad
Via: This Healthy Table
When it comes to cleansing your body and getting rid of the toxins, you can always count on healthy nuts, fruits and veggies to get the job done.
This healthy salad combines tasty fruits like apples, cranberries, and pomegranate, alongside delicious nuts and a couple of veggies to deliver a simple, yet delicious meal you will no doubt enjoy. It is also 100% plant-based and vegan-friendly.
6) Skinny Taco Salad
Via: Well Plated
Salad on taco night? Well sure. But I can assure you, this is way better than what you’re thinking.
It’s made with a nice combination of ground beef, black beans, avocado, corn, tomatoes and more, and topped with a tasty salsa yogurt dressing. Super rich in flavor and definitely not your everyday boring meal.
Whip this up in less than 30 minutes in time for taco nights or even prep it ahead of time. Either ways, it comes out great.
7) Asian Salad With Sesame Ginger Dressing
Via: The Endless Meal
If you like crispy veggies and crunchy nuts, then you’ll love this recipe. Made with a mix of grated carrots, peppers and onions and topped with delicious nuts and seeds, this can serve as a quick lunch or a satisfying side dish.
8) Mediterranean Chopped Salad
Via: Feel Good Foodie
Making a delicious and healthy salad to enjoy with friends and family shouldn’t be that hard. This Mediterranean delight combines chickpeas, tomatoes, cheese, yummy veggies, and an oil-free lemon herb dressing.
It takes just 15 minutes to get this done, and it can easily please a large crowd and leave you satisfied.
9) Simple Vegan Salad
Via: Food By Maria
Finding a good vegan salad that is quite filling and satisfying, and also tastes great isn’t as hard as it may seem. This simple and easy recipe combines lentils, barley, avocado and cranberries to give it that delicious taste and nutritional goodness.
It is packed with protein, and can make a great side dish or even a meal of its own, and it comes together in under 30 minutes as well.
10) Chicken Salad
Via: Sugar And Cloth
Because who doesn’t like delicious chicken? Mixed with grapes, chopped apples and nuts, and lots of creamy goodness, this chicken salad is easy to make, super yummy and highly nutritious too.
And depending on your choice of add-ins and combos, you could enjoy this as a full and satisfying dinner with the family, or even for lunch at work. And it takes just 20 minutes to prep it.
11) Lime Shrimp And Avocado Salad
Via: Skinny Taste
Easy to make and full of flavor, this healthy salad combines the yummy taste of avocados, tomatoes, shrimp, and cilantro, all covered in lime juice and seasoned to perfection.
Whip this up in just 20 simple minutes, with no cooking required. It can serve as a great lunch or even an appetizer at your next gathering.
12) Easy Chopped Salmon Salad
Via: Primavera Kitchen
Salmon isn’t just high in protein. It’s also a good source of omega-3 fatty acids and B vitamins, which are good for your cardiovascular health and body.
Combined with cucumber, avocado and bell peppers, this salmon salad is highly nutritious and quite satisfying. Plus, with just 10 minutes of prep time required, you could easily whip this up, even on those long and busy days.
13) Corn Avocado Salad
Simple, easy and absolutely delicious, this corn, avocado, cucumber and tomato salad is a must-try for your next summer gathering.
It requires only a handful of ingredients, yet it is packed with good flavor, and comes around in just about 30 minutes, from start to finish. Once you try it, you’ll definitely be going back for seconds.
14) Ultimate Potato Salad
Via: The Chunky Chef
Potatoes are an excellent source of potassium, vitamin C and antioxidants, and they offer quite a range of interesting health benefits too.
Combine that with some eggs, bacon and pickles, covered in a nice mayo-based dressing, and you have a full, nutritious and protein-rich meal ready to go. And it takes just about 30 minutes to put together from scratch.
15) Mediterranean Pasta Salad
Via: Love And Lemons
When next you’re craving a nice and yummy summer dish that doesn’t take you years to create, you can count on this Mediterranean pasta salad to get the job done. Simple, easy, nutritious and delicious.
It uses chickpeas, pine nuts, cheese and a couple of wonderful veggies, alongside a tasty vinaigrette dressing to deliver a flavor that is just too good to resist. And it can be made in under 30 minutes from scratch.
16) Tropical Fruit Salad
Via: Dinner At The Zoo
Forget the veggies for a second. When it comes to those warm or hot summer days, all you need to chill and relax is a nice bowl of this refreshing tropical fruit salad.
With great fruits like mangoes, kiwis, and raspberries, topped with a lime-honey dressing, there’s no going wrong here. It comes out as tasty as you’d expect.
You can also feel free to experiment with your favorite fruits as well.
17) Loaded Cauliflower Salad
Cauliflower is one of the best veggies to enjoy out there. Low in carbs and calories, super nutritious and quite versatile when it comes to cooking.
This healthy salad combines cauliflower, bacon and cheese, all covered in creamy goodness and seasoned to perfection. Super easy to put together, and in just 30 minutes from scratch too.
And at only 9g of net carbs per serving, it is great for low carb and ketogenic diets.
18) Hearts of Palm Salad with Shrimp and Avocado
Via: Eating Bird Food
Low in fats and calories, and rich in good nutrients and fiber, hearts of palm are another great veggie you shouldn’t be missing out on.
This recipe combines hearts of palm, grilled shrimp, avocado and tomatoes, alongside a nice tomatillo avocado dressing. Very easy to make, in just under 20 minutes, and it comes out tasting great and full of flavor.
At 8g net carbs per serving, low carb and keto dieters can also join in on the fun.
19) Salmon Salad
Via: 40 Aprons
Enrich your body with heart-healthy omega-3 fatty acids and B vitamins found in our precious seafood. This super easy salad made with canned salmon, fresh dill, mayo and a few other ingredients is sure to satisfy your cravings easily.
Enjoy with some lettuce wraps, or on a sandwich for a filling lunch, or alongside some crackers, as a nice appetizer. Each serving comes out at just 4g net carbs too, so it’s definitely keto-friendly.
20) Lentil Salad with Feta
Via: A Couple Cooks
Lentils are yet another tasty and delicious source of proteins. This healthy salad combines lentil beans with feta cheese, alongside a couple of interesting veggies, all packed with flavor and seasoned to perfection.
You can also make it 100% vegan by skipping the feta. Either ways it comes out great and takes just 30 minutes to prepare from scratch. Perfect for lunch or even as a side dish.
Don’t get stuck with boring salads. These 20 yummy and healthy salad recipes will satisfy your cravings easily. They can be enjoyed for lunch, or even served at your next family dinner or summer cookout.
Which one was your favorite? Comment down below.
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