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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


This light, refreshing salad is a must-try recipe as it is loaded with all the good stuff!

For this recipe, we need to gather the following:


  1. 4 cups spinach or other favorite greens (feel free to chop, if preferred)
  2. 1/4 to 1/2 cup blueberries
  3. 1/2 to 1 apple, thinly sliced or diced
  4. 4 teaspoons flavored balsamic vinegar or favorite vinaigrette
  5. 3 to 4 tablespoons walnut pieces/halves or other favorite nuts/seed
  6. 3 to 4 tablespoons crumbled feta cheese or other favorite crumbled cheese (goat or blue cheese)
  7. Salt & pepper to taste
  8. 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


Ingredients:


  1. 2 large crisp apples, such as Gala
  2. 2 ribs celery (with leaves), sliced into 1/2-inch-thick pieces (leaves chopped)
  3. 2 tablespoons minced fresh flat-leaf parsley
  4. 2 tablespoons light mayonnaise
  5. 1 teaspoon honey
  6. 1/2 cup walnuts halves
  7. 1/2 cup non-fat yogurt
  8. 1/2 lemon, zest finely grated
  9. 1/2 lemon, juiced
  10. 1/4 cup golden raisins
  11. 1 head Boston lettuce, trimmed, washed, and dried
  12. 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


Beans are great sources of plant protein, low in fat, full of fiber and antioxidants, and have a low glycaemic index (GI) which means they can help us feel full for longer.  Eating them regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management!

Here’s a flavorful heart-healthy bean salad we can try at home:

Ingredients:


  1. 540 ml Bean Salad mix, rinsed and strained
  2. 3 tbsp Extra virgin olive oil
  3. 3 Garlic cloves, pressed
  4. 1/4 cup Red onion, chopped
  5. 1/2 cup Cilantro, chopped
  6. 1 tsp Honey
  7. 2 tbsp White wine vinegar
  8. 1 tbsp Dijon mustard
  9. 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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