The healthiest salads on Earth

July 17, 2020

When it comes to food during summertime, I don't need much to be completely happy. All I need is a bowl of young broad beans, a plate of baked new potatoes sprinkled with dill or a delicious colorful salad. Eating such tasty meals every day, I am delighted I can get seasonal fruits and vegetables on my local market. And although I love melons and watermelons, which I eat A LOT while traveling, nothing can replace the taste of summer raspberries, blueberries, currants, cucumbers, or tomatoes. Currently, my kitchen is dominated by a wide range of fruits and vegetables that I use every day. Let's make some super healthy salads together!

Today I'd like to share recipes for the Strawberries and mint salad, Poke bowl, Roasted pumpkin salad, Shrimp caesar salad; Beetroot, orange, and feta salad, and Tomatoes salad.

Strawberries and mint salad

It's the most refreshing salad I have ever eaten in my life. When it's really hot outside, that's my lunch number one! This salad has all tastes - something savory, something sweet, and something crunchy. Everything is tied together in the most delightful bite that you can imagine.

What you need

  • Mix of greens

  • Strawberries, washed, hulled, sliced

  • Walnut halves

  • Gorgonzola

  • Mint

Dressing

  • Extra virgin olive oil

  • Balsamic vinegar

  • Salt

  • Pepper

Benefits

Mint promotes healthy digestion. Strawberries are packed with vitamin C, fiber, antioxidants, and more. Walnuts improve your memory, prevents depression, help growing healthy strong hair and nails and prevent heart disease. Gorgonzola is very rich in vitamin B2, B6, B12 which are extremely important for the immune system.

Poke bowl

The first time I tried poke bowl in Gaijin Sushi, in Birmingham (whoever never been there, you are missing a lot). I totally fell in love with it and decided to create a poke bowl at home. I customized it with my favorite ingredients and the verdict was A+. For me, must-have for the poke bowl is Fresh wild Alaskan salmon (make sure you source it from the trusted source). Combining with other ingredients, it gives it a little spice, tang, sweetness, and a whole lot of incredible seafood taste. Let's turn a dinner into a homemade gourmet meal!

What you need

  • Sockeye salmon, cut into cubes + marinade (savory soy sauce, rice wine vinegar, honey, and sesame oil)

  • Pickled cucumbers

  • Boiled rice

  • Avocado

  • Seaweed

  • Shelled edamame beans, blanched

  • Sesame

Dressing

  • 1 tbsp apple cider vinegar

  • 2 tbsp soy sauce

  • 1 tsp chilli sauce

  • ½ tsp sesame oil

  • 1 knob fresh ginger, minced

Benefits

Poke bowl is one of the tastiest, freshest, and healthiest new food trends around. It delivers crucial heart-healthy omega-3 fatty acids. It protects your heart and reduces the risk of heart disease. Also, it lowers the risk of stroke, mental decline as we age, and depression.

Roasted pumpkin salad

I don't know if it's just me, but I buy pumpkin throughout the year. I love pumpkin soups, and salads like this! It’s loaded with a wide range of flavors, but don't think there is guilt! Creamy, savory, crunchy, a touch of sweet, and loaded with nutrition. Isn't it great? It's a perfect choice when you’re craving comfort food but want to stay on track with healthy eating. I always preparing this salad for easy dinners and on-the-go lunches. Also, it's a side dish that will definitely impress your guests!

What you need

  • Roasted pumpkin

  • Spinach

  • Walnuts

  • Pumpkin Seeds

  • Pomegranate Arils

  • Blue Cheese / roasted Halloumi 

Dressing

  • Olive Oil

  • Salt/Pepper

Benefits

Pumpkin is highly nutritious and particularly rich in vtamin A, high antioxidant, packed with vitamins that boost immunity, protects your eyesight, promotes weight loss, lowers the risk of cancer, benefits your heart health and healthy skin. The walnuts, pumpkin seeds, and blue cheese provide protein while the olive oil gives the salad healthy fats and carbs.

Shrimp caesar salad

That's a perfect twist to a classic caesar salad recipe! I found this taste very addictive, however, it has never left me hungry, raiding the fridge after midnight. Thanks to the cherry tomatoes, shaved parmesan cheese, and crunchy croutons, this is a salad that always satisfies me without any fear of busting out of the jeans!

What you need

  • Grilled shrimps + marinade (lemon juice, garlic, salt, and pepper)

  • Homemade croutons

  • Cherry tomatoes

  • Parmesan

  • Lettuce

Dressing

  • 1/4 cup plain greek yogurt

  • 1 tablespoon whole egg mayo

  • 1/2 tablespoon olive oil

  • 1 teaspoon minced garlic

  • 1 anchovy fillet, minced

  • 1 tablespoon lemon juice

  • 1 1/2 tablespoons freshly grated parmesan cheese

  • Salt and pepper for seasoning

Benefits

Shrimps have several vitamins and minerals, and are a rich source of protein. They promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant. Lettuce is low in calories, sugar, and carbohydrates and high in vitamins and minerals. Parmesan is packed with vitamins A, B2, B12, and D, and is rich in minerals like calcium. It contains 110% of the daily recommended calcium intake, phosphorus, sodium, selenium, zinc, and magnesium. Cherry tomatoes are rich with vitamin C and act as an antioxidant. 

Beetroot, orange and feta salad

Wait, what?! It was my first reaction when I saw this recipe. I was sure it couldn't be decent as this combo is unbelievable. Fortunately, I am the novelty seeker so I didn't think twice. I went to the grocery and bought all of the ingredients. And you know what? It was a sound decision! It's light, fresh, and full of vitamins. I experimented a little bit and instead of feta cheese, you can add chopped mozzarella to your salad. Also, you have a large selection of fruits. Oranges are just one option. Figs, plums, grapefruit, nectarine, peach, and even apples and pears will work great!

What you need

  • Arugula and lettuce

  • Beets roasted or cooked

  • Orange

  • Feta

  • Medium red onion

  • Walnuts

Dressing

  • Olive oil

  • Balsamic vinegar

  • Mint, chopped

  • Pepper

Benefits

Beetroots are a great source of fiber, vitamin B9, manganese, potassium, iron, and vitamin C. Oranges are not only rich in vitamin C but also provide gut and health-protective fiber. Feta is a good source of calcium and phosphorus, both of which are needed for strong bones and teeth. Walnuts are a good source of healthy fats, fiber, and protein. They may enhance heart and bone health and help in weight management.

Tomatoes salad

That's the easiest salad you would ever make in your life! When the season comes, I can eating it for breakfast, lunch, and dinner. Especially when I manage to buy aromatic, delicious, and juicy tomatoes. I always wonder if I should write fruit or vegetables for tomato. After all, it's a fruit but still a vegetable to me.

What you need

  • Tomatoes

  • Mozzarella cheese

  • Fresh basil leaves

  • Croutons

Dressing

  • Extra-virgin olive oil

  • Balsamic glaze

  • Salt

  • Pepper

Benefits

Tomatoes are good for your skin, they help prevent several types of cancer and help maintain strong bone. Also, not only they help repair damage caused by smoking and provide essential antioxidants but also they are good for the heart, hair, kidneys, and eyes.

If you didn't have any plans for lunch or dinner, I hope I inspired you! Let me know what salad you chose. Also, what kind of content would you like to see more on this blog? Any ideas are welcomed!


© 2020 Natalia Snopkowska