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How to Make Best Vegetable and Fruit Salad Diet

Updated on October 10, 2021
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A historian, computer geek, and interested in western, alternative and herbal medicine. A health enthusiast, fond of exercise and nutrition.

A Vegetable Fruit Salad



Certain persons hardly eat fruits and vegetables along with their meals. And so, they miss the salient and essential basic nutrients in their diets. These nutrients are vitamin C, B-complex, mineral matters or phytonutrients necessary for building a strong, healthily, and vigorous body. This will help resist cold issues and enhanced the function of the immune system.

Eating Fruit and Vegetables

Here and there, humankind sucks an orange. They chew an apple, a carrot, a cucumber, cantaloupe, and a pineapple. It is best if mixtures these fruits are taken along with regular meals. That is, half of the chop plate should consist of fruits and vegetables.

When this happens, you have a regular balanced diet. The body becomes so strong and healthy. It keeps diseases at bay, and further develops the immune system.

So it is best that you regularly make half of the chop plate fruits and vegetables if you are not used to eating a vegetable fruit salad regularly.

Half of the Idea Chop Place Should Go Fruit and Vegetable


A Regular Meal

Vegetable-Fruit salads must be considered as a regular meal. I mean they should be eaten as a breakfast, launch, or super. Vegetarians are at home with this. You can welcome a plate of vegetable-fruit salad as snacks when you are spent during the day and needs a pick-me-up. Fruits and vegetable salad will boost your energy level to peak performance. That said, a plate of fruits and vegetables in salad form is our talk here.




“Uncooked vegetables used as food.”-Dr. Michael West.

Sliced vegetable with Fruits


Vegetable Salad with Fruits

A salad is assorted of vegetables that are prepared as food. It is not cooked. You eat it in raw form. By this, a person gains the maximum nutrients in the greens.

Nowadays, eggs, fish, nuts, seeds, and herbs go along with the salad. This enhanced a salads nutritional value. It further increases its calorie value. Such a salad becomes a balanced diet. Taken as breakfast or launch, it provides the protective vitamins and mineral elements the body needs for "physical and mental well-being," says F. Daniel, “Which is necessary to the proper enjoyment of full health with a keen mind and vigorous body.”

Protective Foods

The question then is: what is a protective food? These are foods that contain high-quality mineral, vitamin, and protein. Protective foods apart from fruits, vegetables, and leafy greens and yellow vegetables include whole grain cereals, pulse, fish-liver oils, milk, meat, fish, and eggs. These are often missed in certain vegetable-fruit salads.

Protective foods further prevent and defend the body against disease and infections. It may certainly enhance the extent of the life-span.

Certain Protective Foods


Typical Salads

There are various types of salads eaten all over the world. They differ from country to country, and from community to community. Here are some typical salads.

1. Garden Salads or Leafy Greens.

These are made with green or yellow vegetable leaves alone. The salad will include lettuce, kale or leaf cabbage, and spinach. It is from using these leafy greens that the word salad came to connote.

However, you can use any of your favorite greens to make a vegetable salad. To make it highly nutritious, including a cut of broccoli in the dish.

2. Bean Salad

Two or three types of a bean are treated and combined with bell pepper, onions, lime, lemon, fresh or frozen corn, salt, sugar, garlic, cilantro, ground cumin, black pepper, chili powder, and hot pepper. Red wine vinegar is a dressing. Adding all the ingredient together and dressing with the vinegar, and you are done. This is a typical Mexico salad. Varieties exit all over the world. One of my simple favorites is bean, corn, rice, potato, pumpkin leaves, spices, and herbs plus peanut oil as a dressing.

3. Tuna Salad

The white tuna meat, plus various vegetables, mayo, and spices were prepared and mix in a bowl. Some add fresh lemon juice to zest the salad dish. The tuna salad typically depicted any salad made with lean meat, chicken, dairy, or fish protein. It has the highest nutritional and caloric value in a salad.

Salad Contents

These three classical types denote what a salad should contain. From this, we can learn further that salads should principally be made with vegetable or animal protein; a leafy green or root vegetable; fruits, and spices plus herbs. Legumes, nuts, and seeds can also be added as a protective value.

A Salad


Vegetable Fruit Salad Dressing

These oils or unsaturated fats provide the extra calorie for the body. Lards are saturated. Lards carried the risk of atherosclerosis, or fat deposit in the bloodstream. Mayonnaises is much safer than lard. The oil and vinegar in mayonnaise make it a fair salad dressing.

Nonetheless, extra virgin olive oil or virgin coconut oil which are highly organic and nutritious is much safer in dressing your salads. Extra virgin olive oil contained the heart-friendly omega-3 and -6 essential fatty acids. Add sardine or mullet which is steamed with a lemon juice, as in a Chinese fish chop, or hard-boiled eggs.

Now, what about grains and seeds? You are at liberty to add your favorites, to suit your taste and convenience.

How to Make a Nutritious Fruit and Vegetable Salad

You will need assort fruits in their various colors red, green, yellow, purple, and blue. If the fruit matches the color of a rainbow, you are taking medicine for your body’s biological system. You also need certain leafy greens like cabbage and pumpkin.

The wisdom is that you use your favorite fruits and vegetables in seasons to make your salad meals. In other words, the fruits and vegetables listed here are just suggestions.

Herbs like garlic can be added to garnish a salad. Top it up with hard boiled eggs, lean meat, milk, sardines, and mullets.

The Ingredients

  1. Fruits and culinary vegetables:
  • Sweet melon 1 ½ cup.
  • Lime one piece.
  • Tomatoes ½ cup.
  • Apple 1 cup.
  • Cucumber 1 ½ cup.
  • Avocado pear 1 cup.
  • Eggplant or garden eggs 1 cup
  • Carrots 1 cup.
  • Mangoes 1 cup.
  • Papaya 1 ½ cup.
  • Pineapple 1 cup.
  • Onions ½ cup.
  • Lemon 1 small piece.

2. Leafy greens:

  • Cabbage 1 cup.
  • Pumpkin leaves ½ cup.
  • Parsley finely chopped two tablespoonfuls.

3. Salad Dressings:

  • Virgin olive or coconut oil 5 tablespoonful: a spoon for each plate.
  • Salt 1 teaspoonful.
  • Spices, finely chopped ginger.
  • Herb: garlic, five lobes, a lobe for each serving plate.
  • Fish, lean meat, and hard-boiled egg: one hard boiled egg for each serving plate or 60 g fish.


  1. Chopping board.
  2. Knife.
  3. Fruit bowl.
  4. Eating plate.

Few Utensils



  • Wash all fruits and vegetables in fresh running water.
  • Remove the outer skin of papaya and the dark seeds inside.
  • Cut the papaya into small chewable chunks.
  • Slice the eggplant, garden eggs, onions, tomatoes, cucumber, carrots, and mangoes into small chunks likewise.
  • Chop ginger, pumpkin, and parsley finely.
  • Slice lime and lemon into tiny circular rings.
  • Put all these into the fruit bowl.
  • Share chipped ingredients into eating plates.
  • Add finely chopped greens and a lobe of garlic into each plate.
  • Sprinkle a pinch of salt on salad.
  • Dress in virgin olive or coconut oil.
  • Serves five persons.
  • Eat this with meat, fish or egg as desired.

The Finish Product



Salads that contained various vegetables and fruits combination eaten with animal products is significant to good health. These help build the body physically and mentally.


  1. The New Method English Dictionary, by Michael West, New Edition, Longman Group Ltd, London.
  2. OXFORD Dictionary OF Current English, Oxford University Press, 2006.
  3. Health Science and Physiology for Tropical Schools, by F. Daniel, Oxford University Press, London.
  4. Salad dish.
  5. The Non-Aging Diet, by Dr.Benjamin Franklin & Professor S. Miele, Dia Press, NY.

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.

© 2019 Miebakagh Fiberesima


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