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Super Healthy Salad Recipes For Weight Watchers

Updated on February 5, 2021
peachpurple profile image

Peachpurple loves to cook assorted local recipes for her family and share with friends


Salad Poll

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12 Reasons To Eat Salad Everyday

SALAD is important and beneficial to our health.

  1. Everyone should include a simple salad in our everyday's meal. By consuming salad everyday, our stomach digestion improves and the bowel system will perform its function well everyday without fail.
  1. Salad is a perfect low cholesterol diet plan for weight watchers.
  2. There are a wide variety of salad available .You can combine any kind of vegetables and fruits which are rich in many nutrients such as beta-carotene, Vitamin A, C and folic acid mix with any salad dressings.
  3. SALAD is best eaten before or after meal as appetizer.
  4. One of the benefits of consuming salad is to help you to lose weight because it doesn't contain cholesterol and reduces the number of calories in your body.
  5. It also helps increases the fiber intake by lowering the cholesterol level and less constipation problems.
  6. Chronic constipation is usually due to lack of fiber and soluble diet.
  7. With the huge range of fresh ingredients now so widely available in the market, there are many creative ways to make colorful, tasty and light salads to serve as accompaniments to main meals.
  8. Fresh chopped carrots, roasted nuts and mixed dried fruits are wonderful combination to attract kids appetite.
  9. Most salad ingredients are low in calories as third quarter of them are fruits and vegetables.
  10. Dark green and red colored lettuce are best eaten raw if carefully wash them.
  11. These vegetables provide our body high level of anti-oxidants and reduces the chances of contracting various disease especially cancer, cardiovascular diseases and skin problems.
  12. 1 Cup of watercress salad helps to build strong bones for your body.

Tips For Making Delicious Salads

In order to make salad, remember to wash all vegetables and fruits thoroughly before cutting them.

  1. You can mix lettuce, carrots, beets, turnips, sweet potatoes, broccoli, red cabbage, avocado, fruits and any type salad dressing ( thousand salad, tartar sauce, coleslaw dressing ) to bring out rainbow colors.
  2. You can make your salad more exciting by adding nuts, berries or seeds to get the crunchiness.
  3. Choose light salad dressing instead of the normal ones because salad dressings add excess fat and calories into our body. Do not be mistaken that oils are lower in calories than fats like butter or margarine just because they are in liquid form. You could try dressing with a higher proportion of vinegar and lemon juice instead.
  4. SALAD is easy to prepare and doesn't take much time to prepare. Some salad recipes will give you the opportunity to use chicken, pasta and potatoes which include Carbohydrate. In this article, you will find various of suggestions for light salads and you will never be bored with salads again.

Did you know.....

In commercial terms,

romaine is the second most important type of lettuce,

iceberg lettuce being the first.


iceberg salad the most important ingredient used in salad
iceberg salad the most important ingredient used in salad | Source


Easy Fruit Salad


Easy Fruit Salad- Blueberries, Strawberries and Mangoes


  • a ripen mango-peeled and cut into cubes
  • a handful of red strawberries-washed and sliced
  • 1/2 tomato- cut into cubes
  • a cup of fresh blueberries-washed
  • a few leaves of iceberg lettuce- tear into bit pieces
  • salad dressing ( thousand salad/ tartar sauce / coleslaw )


  • Wash lettuce and assorted fruits before cutting them into cubes.
  • Toss them into a salad bowl.
  • Give a generous spread of salad dressing of your choice.
  • Mix them well and chill before serve.


Besides Thousand salad dressing, you could opt for the usual mayonnaise or coleslaw dressing for a change.

Otherwise, you could just eat them without any add on.

Fantastic Facts !

The most abundant nutrient in iceberg lettuce is water, over 90%, so it can help to keep you hydrated.


Avocado and Egg Salad


Do you like this salad?

Cast your vote for Avocado Salad

Cook Time

Prep time: 5 min
Cook time: 10 min
Ready in: 15 min
Yields: 4 person

Ingredients to prepare

Click thumbnail to view full-size
avocadored tomatoespeaches
avocado | Source
red tomatoes
red tomatoes | Source
peaches | Source

Avocado and Egg Salad

  • 2 peaches
  • 1 pear
  • 1 avocado
  • 5 tbsp Thousand Island dressing
  • 1 red tomato
  • 2 hard boiled eggs, crack and peel the shell


  1. Bring a pot of water to boil with 2 eggs. After 15minutes, scoop out the hardened eggs, crack them, remove the shells. Briefly wash them. Cut into halves.
  2. Peel avocado and pear. Remove the avocado seed and wash well. Remove the pear core and seeds.
  3. Cut them into chunks. Preferable bite size chunks. You could cut the avocado into smaller chunks as this fruit is harder to chew.
  4. Remove seeds from tomatoes. Wash well both inside and the outer surface.
  5. Rinse and wipe dry.
  6. Cut into long strips. Make sure the width are not too big. Smaller and thinner strips would make them taste crunchy.
  7. Arrange fruits and vegetable on a flat plate.
  8. Pour salad dressing on top. Serve immediately.


Tuna and Chickpea Salad

Chickpea salad, like the crunchy taste
Chickpea salad, like the crunchy taste | Source

Ingredients to prepare

Click thumbnail to view full-size
chickpeascelerytuna flakes from a can
chickpeas | Source
celery | Source
tuna flakes from a can
tuna flakes from a can | Source

Tuna and Chickpea Salad


  • 720g canned chickpeas, rinsed and drained
  • 1 stalk spring onions, chopped
  • 7.5cm piece of cucumber, chopped
  • 1 small red pepper, seeds removed, chopped
  • 1 tbsp fresh parsley, chopped
  • 1 tbsp lemon juice
  • 150ml low fat natural yogurt
  • 420g canned tuna fish in brine, drained
  • lemon wedges
  • parsley springs to garnish


  1. Place the chickpeas in a large bowl.
  2. Add the spring onions, cucumber, red pepper and parsley.
  3. Mix in the lemon juice and yogurt.
  4. Flake the tuna into large chunks and into the bowl.
  5. Stir gently, to make sure that the tuna remains in chunks.
  6. Divide the salad between four serving plates and garnish with lemon wedges and parsley springs.

Fun Facts

Did you know that salads were enjoyed by ancient Romans and Greeks?

It first appeared in the form of raw leafy vegetables covered in salty, oily dressing.


Pasta Bow Salad

pasta bow salad
pasta bow salad | Source

Pasta Bow Salad is a great combination of cooked pasta bow with ham, chopped red bell pepper and cheese.

pasta bow
pasta bow | Source


  • 180g pasta bows
  • 1 small red pepper, seeds removed, chopped
  • 120g button mushrooms, sliced thinly
  • 120g cooked ham, diced
  • 60g shredded cheese
  • 1 tbsp chopped fresh parsley
  • 4 tbsp low fat natural yogurt
  • 2 tbsp low calorie mayonnaise
  • salt and pepper


  1. Cook pasta in a pot of boiling water with a little salt ( as per packet instructions )
  2. Rinse well with cold water and drain.
  3. In a large bowl, mix together the pasta, red pepper, mushrooms, ham and cheese.
  4. Add parsley and pepper.
  5. Mix together the yogurt and mayonnaise.
  6. Add to the salad and toss gently to mix thoroughly.

Why is your pasta sticky?


Easy Chicken Salad

Chicken Salad
Chicken Salad | Source

Easy Chicken Salad Recipe


  • 150ml low fat natural yogurt
  • 1 tbsp mild curry powder
  • a few tomato cherries ( aka baby tomatoes )- cut into halves
  • 180g cooked chicken, sliced thickly
  • a bunch of Romaine salad-washed and peeled
  • salt and pepper to taste
  • shredded cheese


  1. Put the yogurt in a big bowl and add curry powder, stirring well.
  2. Add the halves tomato cherries, Romaine salad leaves and chicken.
  3. Mix them well.
  4. Season with pepper and salt.
  5. Arrange the salad leaves on a plate and pour the chicken mixture on top.

My Favorite Chicken Salad

Salad Poll

Which salad do you prefer?

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This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2010 peachy


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