7 Healthy And Delicious Salads

Photography by Robert Reiff • Food Stylist: Sandra Cordero

The days of chucking some lettuce and croutons into a bowl and declaring it a salad are long gone. Now there are numerous choices to make your salads interesting and nutritious. Here are seven simple salad recipes — use them as your main course or serve them as a side dish to any healthy meal.

Cucumber and Tomato Salad

The free-radical-fighting properties of tomatoes are almost legendary, and the crunch of the cucumbers makes this a perfectly satisfying side dish to accompany chicken or fish.

Prep Time: 10 minutes | Serves 2

Ingredients

• 2 cups cucumber, cut into cubes
• 4–5 heirloom medley tomatoes, halved
• 6 Kalamata olives, cut into quarters
• 1/4 cup walnuts
• 2 tablespoons oregano
• 4 tablespoons aged balsamic vinegar
• 2 tablespoons olive oil
• 1/4 teaspoon salt

Instructions

1. In a bowl, combine cucumber, tomatoes, olives and walnuts.
2. In a separate bowl, whisk together oregano, balsamic vinegar, olive oil and salt.
3. Pour balsamic dressing over cucumber mixture, toss well and serve.

Nutrient Facts (per serving): calories 239, total fats 12 g, saturated fat 1 g, cholesterol 0 mg, sodium 20 mg, total carbohydrates 11 g, dietary fiber 3 g, sugar 3 g, protein 4 g

Sweet Vegetarian Kale Salad

Using kale as the base for this vegetarian salad delivers tons of vitamins and really fills you up. The white raisins add a tinge of sweetness, while the cashews provide a creamy, meat-like texture.

Prep Time: 10 minutes | Serves 2

Ingredients

• 4 cups kale, chopped
• 2 cherry tomatoes, chopped
• 2 tablespoons cashews
• 1 tablespoon white raisins
• 2 tablespoons red onion, chopped
• Juice of 1/2 lemon
• 2 tablespoons olive oil

Instructions

1. In a bowl, toss together kale, tomatoes, cashews, raisins and onion.
2. Separately, whisk together lemon juice and olive oil.
3. Pour the lemon and olive oil mixture over the kale mixture, toss well and serve.

Nutrient Facts (per serving): calories 278, total fats 6 g, saturated fat 1 g, cholesterol 68 mg, sodium 86 mg, total carbohydrates 17 g, dietary fiber 5 g, sugar 6 g, protein 6 g

Roasted Salmon with Bean Sprouts, Basil and Mint

Salmon is a true superfood. It provides omega-3 fatty acids to fight inflammation, as well as selenium and B vitamins, antioxidants that help protect against cell damage and provide a healthy boost to your metabolism. Bonus: This recipe can be served hot or cold, depending on the weather.

Prep Time: 20 minutes | Serves 2

Ingredients

• 2 scallions, chopped
• 1 tablespoon garlic, chopped
• 2 tablespoons fresh ginger, chopped
• 4 tablespoons low-sodium soy sauce
• 2 6-ounce salmon filets
• 2 cups bean sprouts
• 2 cups fresh spinach, chopped
• 2 tablespoons basil, torn into small pieces
• 2 tablespoons mint, chopped
• 1 teaspoon sesame oil
• Juice of 1/2 lemon
• 1 teaspoon honey

Instructions

1. Preheat the oven to 350 degrees.
2. In a small bowl, combine scallions, half the garlic, half the ginger and 1 tablespoon of soy sauce. Spoon mixture onto the salmon, and bake in the oven until done, about 15 minutes.
3. While salmon is baking, combine bean sprouts, spinach, basil and mint in a bowl and toss.
4. In a separate bowl, whisk together sesame oil, lemon juice, honey and remaining garlic, ginger and soy sauce.
5. Pour sesame dressing over bean-sprout mixture and toss well to combine. Place equal amounts of bean-sprout salad mixture on plates and top with roasted salmon.

Nutrient Facts (per serving): calories 349, total fats 18 g, saturated fat 6 g, cholesterol 70 mg, sodium 51 mg, total carbohydrates 18 g, dietary fiber 2 g, sugar 7 g, protein 30 g

Chicken and Asian Pear Salad

Asian pears — also called apple pears or sand pears — are a great way to get in a healthy serving of fruit. These sweet treats keep for weeks in your refrigerator, making them a great value.

Prep Time: 15 minutes | Serves 2

Ingredients

• 2 cups cooked chicken breast, cut into cubes
• 1 cup Napa cabbage, chopped
• 1 Asian pear, cut into strips
• 1 cup edamame beans, shelled
• 3 tablespoons green onion, chopped
• 2 tablespoons fresh ginger, chopped
• 2 cloves fresh garlic, chopped
• 1/4 cup low-sodium soy sauce
• 1 tablespoon sesame oil

Instructions

1. In a bowl, toss together chicken, Napa cabbage, Asian pear and edamame.
2. Separately, whisk together green onion, ginger, garlic, soy sauce and sesame oil.
3. Pour ginger dressing over cabbage mixture, toss and serve.

Nutrient Facts (per serving): calories 278, total fats 6 g, saturated fat 1 g, cholesterol 68 mg, sodium 186 mg, total carbohydrates 17 g, dietary fiber 5 g, sugar 6 g, protein 35 g

Roman Tuna, Artichoke and Mint Salad

When you don’t have time to cook, canned tuna can be your best protein friend. Ditch the traditional mayonnaise-and-pickle preparation, and opt for this healthier version that uses fresh lemon, dill and capers.

Prep Time: 10 minutes | Serves 2

Ingredients

• 1 can albacore tuna packed in water, drained
• Juice of 1/2 lemon
• 1 tablespoon capers
• 1 tablespoon dill, chopped
• 1 can hearts of palm, cut into 1-inch chunks
• 1 can artichoke bottoms, cut into 1-inch chunks
• 2 tablespoons fresh mint, torn into pieces
• 1/2 cup red bell pepper, cut into ½-inch cubes
• 1/2 cup red onion, cut into ½-inch cubes
• 1 tablespoon olive oil
• 4 tablespoons balsamic vinegar
• 1/8 teaspoon salt

Instructions

1. In a bowl, combine tuna, lemon juice, capers and dill. Mix gently so that the tuna remains chunky.
2. Separately, combine hearts of palm, artichoke, mint, red pepper and onion, and toss.
3. Whisk together olive oil, balsamic vinegar and salt, and pour over the artichoke mix.
4. Divide artichoke salad onto plates and top with chunky tuna.

Nutrient Facts (per serving): calories 207, total fats 7 g, saturated fat .2 g, cholesterol 13 mg, sodium 170 mg, total carbohydrates 15 g, dietary fiber 9 g, sugar 6 g, protein 16 g

Roasted Chicken, Portobello and Squash Salad

Sweet, creamy butternut squash is often served mashed or in soups, but it’s also fabulous when chilled in salads. One cup of butternut squash provides 15 percent of the Recommended Daily Allowance of folate, as well as tons of vitamin A.

Prep Time: 25 minutes | Serves 2

Ingredients

• 2 chicken breasts, cut into 2-inch chunks
• 1 large Portobello mushroom, cut into 1-inch chunks
• 1 cup butternut squash cubes
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 cup red onion, cut into 1-inch chunks
• 1 tablespoon olive oil
• 1/8 teaspoon salt
• 2 cups romaine lettuce, chopped
• 2 tablespoons pumpkin seeds
• 4 tablespoons aged balsamic vinegar

Instructions

1. In a bowl, toss together chicken, Portobello mushroom, butternut squash, rosemary, thyme, onion, olive oil and salt.
2. Pour chicken mixture into a small roasting pan, cover with foil and bake until chicken is completely done, about 15 minutes.
3. Remove from oven and allow to cool.
4. In a separate bowl, toss together romaine lettuce, pumpkin seeds and balsamic vinegar, then top with the chicken mixture and serve.

Nutrient Facts (per serving): calories 270, total fats 11 g, saturated fat 2 g, cholesterol 68 mg, sodium 85 mg, total carbohydrates 11 g, dietary fiber 3 g, sugar 2 g, protein 30 g

Shrimp and Corn Arugula Salad

Grilled, sauteed or boiled, shrimp is a delicious gift from the sea, providing 39 grams of protein per 8 ounces. And the corn and arugula provide plenty of fiber to keep you full and satisfied for hours.

Prep Time: 20 minutes | Serves 2

Ingredients

• 2 cups water
• 1 clove fresh garlic
• 1/8 teaspoon salt
• 1 bay leaf
• 1 pound raw shrimp, peeled and deveined
• 2 cups fresh arugula
• 1 ear of fresh corn cut from cob, or 1 cup frozen corn
• 1 Roma tomato, chopped
• 1 cup green beans, chopped
• 1/4 cup rice vinegar
• 2 tablespoons olive oil
• ½ teaspoon honey
• 4 tablespoons chives or scallions, chopped
• 1/2 lemon

Instructions

1. In a pot, combine water, garlic, salt and bay leaf.
2. Bring to a boil for one minute and add the shrimp. Cook shrimp until done, about three minutes.
3. Remove shrimp from water and allow to cool.
4. In a separate bowl, toss together arugula, corn, tomatoes and green beans.
5. In another small bowl, combine rice vinegar, olive oil, honey and chives.
6. Pour chive dressing over arugula, toss well and top with shrimp.
7. Squeeze 1/2 lemon over the salad and serve.

Nutrient Facts (per serving): calories 22, total fats 15 g, saturated fat 2 g, cholesterol 64 mg, sodium 83 mg, total carbohydrates 15 g, dietary fiber 2 g, sugar 2 g, protein 23 g