Healthy Salad Recipes For Our Heart
Some of us often opt for some easy delicious take-outs, especially after a long tiring day. We forget that these take-outs usually lack the nutrition our body needs and may eventually cause some health problems (including heart diseases and diabetes) in the long-run.
That’s why, for those who want to keep their health up, particularly their heart health, there are super easy to make, heart-healthy, and delicious salad recipes to try.
Blueberry Spinach Salad
For this recipe, we need to gather the following:
- 4 cups spinach or other favorite greens (feel free to chop, if preferred)
- 1/4 to 1/2 cup blueberries
- 1/2 to 1 apple, thinly sliced or diced
- 4 teaspoons flavored balsamic vinegar or favorite vinaigrette
- 3 to 4 tablespoons walnut pieces/halves or other favorite nuts/seed
- 3 to 4 tablespoons crumbled feta cheese or other favorite crumbled cheese (goat or blue cheese)
- Salt & pepper to taste
- 1/4 to 1/2 cup red cabbage (optional)
Preparation:
In a large bowl, place all the ingredients and toss with balsamic vinegar or other favorite vinaigrette. Add salt and pepper to taste.
For those who want this salad recipe a dairy-free, simply omit the cheese. Sunflower seeds can also be used instead of walnuts.
Waldorf Salad
- 2 large crisp apples, such as Gala
- 2 ribs celery (with leaves), sliced into 1/2-inch-thick pieces (leaves chopped)
- 2 tablespoons minced fresh flat-leaf parsley
- 2 tablespoons light mayonnaise
- 1 teaspoon honey
- 1/2 cup walnuts halves
- 1/2 cup non-fat yogurt
- 1/2 lemon, zest finely grated
- 1/2 lemon, juiced
- 1/4 cup golden raisins
- 1 head Boston lettuce, trimmed, washed, and dried
- Freshly ground black pepper
Preparation:
Preheat the oven to 350 degrees F. Spread the nuts on a baking sheet and toast in the oven for 8 to 10 minutes. Cool and break the nuts up into small pieces.
Meanwhile, make a dressing by whisking the mayonnaise, yogurt, parsley, lemon zest, and honey in a large bowl and season generously with pepper. Cut the apples into 3/4-inch pieces, leaving the skin intact and then add them together with celery and raisins to the bowl, and sprinkle with the lemon juice; then toss with the dressing. We can cover and refrigerate if not serving immediately.
When ready to serve, toss walnuts into the salad. Arrange the lettuce leaves on a large platter and place the salad on the lettuce and serve.
Mixed Bean Salad
Here’s a flavorful heart-healthy bean salad we can try at home:
Ingredients:
- 540 ml Bean Salad mix, rinsed and strained
- 3 tbsp Extra virgin olive oil
- 3 Garlic cloves, pressed
- 1/4 cup Red onion, chopped
- 1/2 cup Cilantro, chopped
- 1 tsp Honey
- 2 tbsp White wine vinegar
- 1 tbsp Dijon mustard
- ½ tsp Salt and pepper
Preparation:
Rinse and strain the legumes and then place them in a salad bowl with onions and cilantro. In a small bowl, whisk together the salt, pepper, honey, garlic, vinegar, mustard, and olive oil. Pour the mixture over the legumes and mix. Happy eating!
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