Healthy Salad Recipes

Now before you jump down to the recipes, let me express my thoughts on healthy salads.

Careful, they're Loaded!
These salads are not necessarily low-fat or low-calorie.
What they are full of is good fats(rich in essential fatty acids), nutrient-dense calories, and lots of fresh fruits and vegetables.
I believe that healthy eating should include all of these.

However, I also believe that lowering the bad fats is a great thing to strive for when seeking to eat healthy. So you will find some classic recipes, such as tuna salad, that have been lightened up to make them healthier.

Now that you know what to expect, please enjoy the healthy recipes listed below.

• Romaine and Avocado Salad with a Cilantro Lime Dressing

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• Spinach and Walnut salad with a Creamy Honey Cider Dressing
  Serves 8-10
  
  Spinach and Walnut Salad
  
  1 pound of spinach leaves, washed
  1 red bell pepper, thinly sliced
  1 cucumber, thinly sliced
  1/2 cup grated carrots
  1/2 cup chopped walnuts
  1/2 cup feta or goat cheese, crumbled
  
  Creamy Honey Cider Dressing
  
  1 cup honey
  3/4 teaspoon salt
  2 tablespoons grated onions
  1 1/2 teaspoons dry mustard
  1 clove minced garlic
  3/4 cup cider vinegar
  1 cup oil (like olive or rice bran oil)
  
  Combine all ingredients in a blender until smooth and creamy.
  
  NOTE: This dressing recipe makes a large amount. I do not use all of the dressing in the salad. I simply pour on the desired amount and save the rest.
  

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• Cobb Salad with a Classic French DressingServes 8-10
  Cobb Salad Ingredients:
  
  6 cups Romaine lettuce, chopped
  1 cup chopped Ham
  1 cup chopped turkey or chicken
  3 chopped hardboiled eggs
  1/2 cup fresh or frozen peas, thawed
  1/2 cup fresh or frozen corn, thawed
  1 chopped avocado
  1 cup grape tomatoes
  
  

  Classic French Dressing
  
  1 cup oil (I prefer olive, grapeseed, or rice bran oil)
  2/3 cup ketchup
  1/2 cup cider vinegar
  1/2 cup unrefined cane sugar
  1/2 small onion, quartered
  1 tablespoon lemon juice
  1/2 teaspoon salt
  1 teaspoon dry mustard
  1 teaspoon paprika
  1/2 teaspoon garlic powder
  1 dash pepper
   
  Place all the ingredients in a blender.  Cover and process until smooth and creamy in appearance.
   
  NOTE: This dressing makes a large batch.  Only use what you need on the salad and save the rest.  I try to use it up within two weeks.
  

• Waldorf Salad with Brown Rice
• Fall Fruit Salad
• Orange Cranberry Nut Salad