Healthy Green Salads

Source

Green Salad

Many people get stuck in a rut when it comes to putting together a green salad. A customary green salad, in most homes, consists of iceberg lettuce (very little nutritional value) with tomatoes and cheese. to top it off the green salad is smothered in high fat, high sugar salad dressing.

My goal is to broaden your thinking when it comes to creating a green salad. The first green salad recipe I share is one I whipped up the other day and posted on Facebook.

One of the responses came from a friend saying, "Are you going to share the recipe?" I answered her by telling her that she just inspired me to write a hub.

When I think of green salads, I think about how much nutrition I can pack in a bowl. I also think about presentation and strive to achieve a salad that is not only delicious but appealing to the eye.

Salad Greens (the darker in color the more nutritious) are filled with anti-inflammatory anti-oxidants. We all know the recommended amount of veggies a day is 3-5 servings. There is a reason for that number of servings. Our bodies NEED the nutrition that only vegetables can give it (that's a whole other hub for another day.)

I am hoping to encourage you to experiment with salad making. As you try different textures and colors together you will find that the variety of green salads is endless.

Green Salad Smorgasbord
Green Salad Smorgasbord | Source

Delicious Green Salad Smorgasbord

Today I threw together this delicious green salad recipe for my hubby and me. Gary saw it and said, "Great Presentation honey," and as he began to taste it he said it was delicious. As far as I'm concerned this is the true test of a keeper recipe.

This salad concoction may look like a strange combination but the blend of flavors and textures is scrumptious.

This is how I put this healthy green salad together:

Organic Herbs and Agave

* Organic Herb Salad can be found in most local grocery stores in a plastic container. I find it in the organic produce section.

* Agave is a syrup type sweetener, approved for diabetics, which can be found in most local grocery stores by the sugars. I use organic agave. If your grocery store does not carry Agave, health food stores do. Agave breaks down in the body slower than refined sugar and most other sweeteners.

Ingredients

  • Greens, Organic chopped romaine and herb leaf salad
  • Assorted Veggies, Onions, Carrots, Red Pepper and Green Peppers
  • This and That, Walnuts, Raisins, Sunflower Seeds and Green Olives halved
  • Cheese, Feta and Small chunks Mozzarella Cheese
  • Olive Oil, Drizzle over top
  • Apple Cider Vinegar, Start with capful and add to taste
  • Garlic Salt, Sprinkle overall to taste
  • Agave, Drizzle over-top

Instructions

  1. Chop Romaine lettuce and place on salad plate(s) or bowl(s).
  2. Scatter herb leaves over romaine lettuce.
  3. Chop the vegetables and layer them on top of the salad greens.
  4. Sprinkle Walnuts, Raisins, Sunflower Seeds and halved green olives over the greens.
  5. Top it off with Feta and/or chunks of mozzarella cheese.
  6. For Dressing: Drizzle with olive oil and a capful of apple cider vinegar, sprinkle with garlic salt to taste. Optional: Drizzle agave over all
Cast your vote for Delicious Green Salad Smorgasbord

Spinach and Strawberry Salad

Spinach and Strawberrys
Spinach and Strawberrys

Colorful Spinach Salad

Pack a Punch of Nutrition with Spinach

SALAD INGREDIENTS

  • Spinach (I pinch off the larger stems)
  • Fresh Strawberries, sliced
  • Avocado, sliced
  • Rings of red onion
  • Pecans, toasted

DIRECTIONS

Toss together ingredients to create your Strawberry Spinach Salad. Serve with Orange Poppy-seed dressing or Vinaigrette. Homemade recipe's below.

NUTRITIONAL FACTS

The dark green color of Spinach makes it a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

Tomato Cheese Salad

Great Summer Salad
Great Summer Salad | Source

Tomato, Basil and Cheese Salad

This is 'kind of' a green salad. Did you notice it has green basil leaves in it ((smile.)) I threw this recipe in because it's a pretty fast throw together and it is so yummy too.

SALAD INGREDIENTS

  1. 4 - 5 cups of grape or cherry tomatoes, sliced in halves
  2. 1 lb fresh imported Italian mozzarella, cut into small cubes
  3. 1/4 cup extra virgin oil
  4. 1 Tbsp. balsamic vinegar (optional)
  5. 8 - 10 large fresh basil leaves
  6. sea salt to taste
  7. Freshly ground black pepper to taste

DIRECTIONS

Place freshly cut tomatoes in a bowl. Cut Cheese into cubes and add to tomatoes. Tear basil leaves in large pieces and throw into salad. Drizzle with vinegar and oil. Toss all ingredients together and season with salt and pepper.

This salad is attractive and colorful. Place salad in a glass bowl to show it off. You may serve it fresh or cover and refrigerate for up to 4 hours.

Mix it Up

Fruit and Veggie Salad
Fruit and Veggie Salad | Source

Fruit & Veggie Chopped Salad

SALAD INGREDIENTS

  1. 6 to 8 cups chopped romaine lettuce
  2. 2 medium pears, chopped
  3. 1 cup dried cranberries
  4. 1 cup chopped pecans
  5. 8 slices thick-cut bacon, crisp-cooked and crumbled (bacon bits for healthier version)
  6. 4 to 6 oz. feta cheese, crumbled

Enjoy this Fruit and Veggie salad with a homemade SALAD DRESSINGS:

  • Poppy seed Salad Dressing
  • Balsamic Vinaigrette
  • Olive Garden Salad Dressing

These homemade Salad Dressing Recipes are listed Below

DIRECTIONS

Combine the lettuce, pears, cranberries, pecans, bacon and feta cheese. Drizzle with poppy seed dressing followed by some balsamic vinaigrette.

This salad makes a beautiful presentation. Get fruit, vegetables and protein served up in one bowl.

Balsamic Vinaigrette
Balsamic Vinaigrette | Source
Olive Garden Salad Dressing
Olive Garden Salad Dressing | Source

Healthy Salad Dressings

Orange Poppy Seed Dressing

INGREDIENTS

  • 4 teaspoons cornstarch
  • 6 Tablespoons cold water
  • 1-1/2 cup orange juice
  • 1/4 cup white vinegar
  • 4 teaspoons honey Dijon mustard
  • 4 teaspoons honey
  • 1-1/2 teaspoons poppy seeds
  • 1/2 teaspoon salt

DIRECTIONS

In a small saucepan, combine cornstarch and cold water until smooth. Stir in the orange juice, vinegar, mustard and honey. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in poppy seeds and salt. Cover and refrigerate until chilled. Yield: 1-1/2 cups

Simple Balsamic Vinaigrette

INGREDIENTS

  • 1/4 cup balsamic vinegar
  • 1 to 2 packets stevia
  • 1 tablespoon chopped garlic
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 3/4 cup extra virgin olive oil

DIRECTIONS

Put all ingredients into a bowl and whisk together.

Olive Garden Salad Dressing

INGREDIENTS

  • 1 pkt. Good Seasonings Italian Dressing
  • Ingredients needed to make dressing; oil, water, vinegar
  • ½ tsp. dried Italian Seasoning
  • ½ tsp. table salt
  • ¼ tsp. black pepper
  • ½ tsp. sugar
  • ¼ tsp. garlic powder
  • ½ tbsp. mayonnaise (no Miracle Whip, please)
  • ¼ cup olive oil
  • 2 tbs. white vinegar
  • 1 ½ tbsp. water

DIRECTIONS

Prepare Good Seasonings Italian Seasonings Dressing as it states on back of packet. The packet makes just a small bit of dressing. Once prepared, pour dressing in a medium bowl, then add additional ingredients listed above (starting with the dried Italian Seasoning). Using a whisk, mix all ingredients until mixed thoroughly combined and pour it into a container with a lid. Mason jars also work well for this.

Store unused dressing in a sealed container in the refrigerator for up to 4 weeks. Be sure to give the bottle a good shake before using.

Get Your Veggies

Cucumbers and Tomatoes
Cucumbers and Tomatoes | Source

Get Your Veggies Today

Green Salads are a great way to combine veggies together in order to get the biggest punch of nutrition possible, served up in a bowl. The salads I have shared are some of my very favorite.

As you view these recipe's I hope they will motivate you and stir your creative juices. Think outside the ordinary and create the extraordinary.

Take the first step by preparing a grocery list so you have all of the ingredients on hand. The second step is easy. Put it together and enjoy eating homemade, healthy and delicious salads.

Salad Ingredient Ideas - Handy Grocery List

 
 
 
Romaine Lettuce
Organic Herbal Salad Mix
Spinach Leaves
Green Pepper
Red Pepper
Vadalia Onion
Fresh Tomatoes
Avocado
Green Olives
Cucumbers
Carrots
Green Olives
Strawberrys
Raisons
Craisons
Walnuts
Almonds
Sunflower Seeds
Black Beans
Red Beans
Garbanzo Beans
Feta Cheese
Mozzarella Cheese
Cheddar Cheese
 
 
 
Keep ingredients on hand to throw together a nutritionally packed scrumptious salad

Do You Love Salads?

How did you respond to this Hub on Salads

  • I think I will try to be more creative when I make salads
  • I think it is too hard to make creative salads
  • I caught the vision, I can pack a lot of nutrition in a salad
  • It will take too much time, I'd rather eat fast foods
See results without voting

More by this Author


Comments 43 comments

Mekenzie profile image

Mekenzie 17 months ago from Michigan Author

Alicia, I love tasty salads that are healthy too. I hope these recipe's will satisfy your taste buds. Thanks for your visit and comment. :) Blessings!

Mekenzie


AliciaC profile image

AliciaC 17 months ago from British Columbia, Canada

These recipes look great! I love tasty salads that are also healthy. Thank you for sharing all the useful information.


karenfritz profile image

karenfritz 3 years ago

Yum! With the warm weather I have been making more salads, and these are really good ideas. I think I would really like the first dressing recipe you posted with the agave. Plan to try that soon!


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Eyes, what a very nice thought to know you are using these recipe's. I am so glad you are as I love them all! I'll have to peek at the hub you mentioned about your favorite recipe's in July. That's a great idea for a series.

Nice to meet you and look forward to knowing you better.

Blessings!

Mekenzie


EyesStraightAhead profile image

EyesStraightAhead 4 years ago from Florida, USA

This is a great collection of salads. I have enjoyed making them throughout July. I keep this hub printed out near my recipes so I always have access to it. Thanks for sharing such a great hub. I have included it in my "Favorite Recipes of July" hub because I hope others will be able to enjoy the various salads you include.


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Hi Efficient, yes I assure you they are very very tasty and healthy too. I hope you enjoy them as much as I do. Thank you for the vote up.

Mekenzie


Efficient Admin profile image

Efficient Admin 4 years ago from Charlotte, NC

These look really good and healthy. Can't wait to try them. Thanks for sharing. Voted up, awesome, useful.


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

mefa, I love salads too as you can tell by this hub. :0) Thanks so much for the vote up and share.

Blessings!

Mekenzie


mefajf07300302 4 years ago

I LOVE salads so thank you for sharing new ideas! Voted up and sharing!


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Hi Blonde, Welcome .. nice to meet you. I love fruit, nuts and seeds in my salads and like lots of different textures.

I'm going to hop over to your hubpage and see what you are up to.

Blessings!

Mekenzie


BlondHairBlueEyes profile image

BlondHairBlueEyes 4 years ago from Aventura, Florida

Looks yummy! I really love salads. I especially love fruits in my salad so will def be trying that recipe! :)


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

alocsin, The tomato and cheese salad is delicious. Thanks for stopping by and voting your favorite. I appreciate the vote up and useful too. :0)

Blessings!

Mekenzie


alocsin profile image

alocsin 4 years ago from Orange County, CA

Thanks for these great recipes. I'm going to vote for the tomato and cheese salad as my favorite. Voting this Up and Useful.


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Hey Christy, You can't get any better than homemade. Thanks for stopping by .. Enjoy!

Mekenzie


ChristyWrites profile image

ChristyWrites 4 years ago from British Columbia, Canada

I like that you included your own recipes for salad dressings. I would love to make my own. I will have to try one of the dressings you describe. I vote up!


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

katyzzz, Thanks for the read and the kudos. My hope was to create a hub that prompts the imagination. There are so many possibilities for yummy salads.

Blessings!

Mekenzie


katyzzz profile image

katyzzz 4 years ago from Sydney, Australia

You've some great suggestions there and heaps of imagination and the pictures are a delight, well done


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Hi Chris, thank you for the vote up and encouraging remark.

I hope you'll try one or more of these recipe's .. putting things together for nutrition and an element of surprise is so much fun .. at least to me it is. :)

Mekenzie


Chris Achilleos profile image

Chris Achilleos 4 years ago

Great and useful salad recipes Mekenzie, thanks for sharing. Voted up, sharing and useful!


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

I love Salad Buffet's when each person brings a salad. It seems everyone will bring their favorite creations.

One time we had a salad luncheon and asked each person to submit their salad recipe before we got together. The recipe's were printed out and given to all who attended. Loved it!

Thank you for the vote up and awesome, appreciate it!

Blessings!

Mekenzie


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Yes I agree that summer is a great time to get started on creating healthy delicious salads. The key for me is making sure I have the ingredients on hand.

Nice to meet you Melis Ann and thank you for stopping by and leaving your thoughts!

Mekenzie


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Welcome sgbrown, nice to meet you! I'm glad I got you thinking. It is easy to add raisons, nuts, olives etc. to make your salad what you want it to be. Personally I LOVE salads to have nuts and fruits on top.

I'll have to visit you on your hubpage now.

Mekenzie


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Bless you Brett, I like salads anytime but I agree they are especially good in the summer.

Happy to know you enjoyed it!

Mekenzie


Dee aka Nonna profile image

Dee aka Nonna 4 years ago

So happy I ran across the hub. I love salads and there is not one among these that I would not thoroughly enjoy and I will, soon. I'm hosting our book club soon and think I will do a salad buffet...that will be fun. Thank you. voted up, useful, and awesome.


Melis Ann profile image

Melis Ann 4 years ago from Mom On A Health Hunt

You're right ~ we can all use a little inspiration to make our green salads a little more interesting. With summer coming up, it's a great time to get planning with all the available fresh produce.


sgbrown profile image

sgbrown 4 years ago from Southern Oklahoma

These salads look wonderful! I have fallen into a rut with my salads. My hubby doesn't like fruit or nuts in his salad, so I don't stray much from my standard, but I put lots of different veggies in it. Leaf lettuce, tomato, cucumber, broccoli, and cheese. Hmmm, I can always add to my own though. Now you have me thinking! Voted up and useful! Thank you! Have a great day! :)


Brett.Tesol profile image

Brett.Tesol 4 years ago from Somewhere in Asia

You have great timing! As a kid I hated salad, but with the hot weather here I decided to have something cold for lunch and not only found it tasty, but felt good afterwards for eating something healthy! lol

Will be trying and SHARING your recipes.


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

prasetio, I am so glad you liked the recipe's for salads. I hope your mom will make you one of these salads for you too! I especially hope you will love it! :)

God Bless!

Mekenzie


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Coffeesnob, It is so good to see you back ... there were quite a few of us who came back together. I'm glad cuz it didn't feel right without my ole Hub Buddies. Making new ones is fun but keeping the old ones is important!

Please do tell us when your book is published - the Title is awesome ..

Enjoy the Salads!

Mekenzie


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Thanks Sofs .. so you are a salad girl too huh? I get bored easy too and love new foods. You have a great day too.

Blessings!

Mekenzie


prasetio30 profile image

prasetio30 4 years ago from malang-indonesia

I love salad, including all recipes here. I'll show this hub to my mom. I hope she will make delicious salad based on your recipes for lunch. Good job and rated up!

Prasetio


coffeesnob 4 years ago

Mackenzie,

these look great, i have bookmarked this page. thanks for sharing


sofs profile image

sofs 4 years ago

Great salads! I am constantly experimenting with salads since I get bored with the regular ones...I am going to try most of these. Thanks for sharing! Have a great day!


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Why thank you dilip, nice to meet you!

Mekenzie


dilipchandra12 profile image

dilipchandra12 4 years ago from India

Healthy article, interesting and informative as well. Good hub, well written VOTED UP :)


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

teaches, A salad is one of three meals for me each day too. I am glad you see the recipe's as simple. They really are if you have the ingredients on hand.

Feta is my favorite cheese to put on salads; I like fresh Parmesan too.

Thanks for stopping by for a read and for the vote up. I'll be over to visit your hubs soon!

Blessings!

Mekenzie


teaches12345 profile image

teaches12345 4 years ago

Salads are one of my three meals almost every day. Your recipes are simple enough to follow and yet provide a days worth of healthy vitamins and nutrition. I love the variations you have posted and the pictures show some really yummy creations. Feta is one of my favorite cheeses in a salad because the taste gives the veggies an extra boost. Thanks for sharing and voted up.


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Paulw, Yes, please do put your own personality into your own creations. We all like different tastes and textures and can modify any recipe to fit. So, you see 'potential' in the salad dressings .. that tells me that you see possibilities in recipe's .. I do too.

Nice to meet you Paulw and thanks for the encouragement!

Mekenzie


Paulw2751 profile image

Paulw2751 4 years ago from zip33709

Nice work. A woman after my own heart, lol.

The salads are nice and creative to a degree, but your dressings have great potential. I'm going to try them soon with salt substitute and see what comes up. I know, like all the rest, I'll put my own personality into them, but that's the fun, right?

Thanks!!


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

Hi Pamela, Thank you! I'm glad you caught the vision and are inspired, that was my goal.

I'll get over to see you and your hubs soon!

God Bless!

Mekenzie


Mekenzie profile image

Mekenzie 4 years ago from Michigan Author

You are so funny breakfastpop. Your hubs always make me hungry. I am so amazed at how creative your hubs are. You keep us up to date on politics as you serve up the most scrumptious meals.

I've been gone for a bit, but now I'm back .. I will get over for a read soon.

Mekenzie


breakfastpop profile image

breakfastpop 4 years ago

Okay, your salads look so appetizing that now I am starving!


Pamela99 profile image

Pamela99 4 years ago from United States

Your salads look great and inspire me to be more creative. Thanks for the recipes.

    Sign in or sign up and post using a HubPages Network account.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working