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8 Healthy Winter Salad Recipes

8 Healthy Winter Salad Recipes

Stick to your new year goals with these healthy salads

These fresh winter salads incorporate the season’s best ingredients.

With the new year here and healthy eating plans in motion, it’s time to set in place some healthy winter salad recipes into your daily meals. Salads don’t have to be boring and tasteless. With some fresh winter ingredients and some ingenuity, salads can be a main course worth craving.

With so many possibilities for salads, this week we put the Culinary Content Network and our staff to the test to come up with tasty winter salad recipes that are anything but boring. Here are some of the highlights:

  • Christine Ma from Cherry on My Sundae shared with us her recipe for farmers' market potato salad filled with colorful vegetables and a light vinaigrette dressing. Ma is a member of the Culinary Content Network.
  • Lori Yates of Foxes Love Lemons submitted her recipe for a chicken chopped salad that conveniently fits into a mason jar, which is perfect for lunch on-the-go. Yates is a member of the Culinary Content Network.
  • The winner this week is Donna Pelech of The Devils Food Advocate and her recipe for a wintery farro salad sprinkled with juicy pomegranate seeds. Pelech is a member of the Culinary Content Network.

All of the recipes featured can be made at home for about $20 or less, excluding the cost of small amounts of basic ingredients such as butter, oil, flour, sugar, salt, pepper, and other dried herbs and spices.

Emily Jacobs is the Recipe editor at The Daily Meal. Follow her on Twitter @EmilyRecipes.

This was originally published in January 2014.


8 Steps to Make The Healthiest, Most Delicious Salads Ever

Want to know a simple, delicious way to get your four servings of vegetables per day? Put together a nice, big salad.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

At least one sizable salad every day is the perfect way to get your daily servings in all at once — giving you flexibility with other meals and making sure you’re always on track with your daily nutrition requirements.

Yes, it’s that easy. Here dietitian Laura Jeffers, MEd, RD, LD, gives some tips for creating endless salad combinations with ingredients that are both nutritious and delicious — with each ingredient chock full of the healthy nutrients listed in the USDA National Nutrient Database for Standard Reference.

“My favorite salad is blackened salmon with goat or feta cheese, garbanzo beans, Greek olives, beets, tomatoes, carrots and cucumber,” Jeffers says. “I’ll eat any dark green leaf, but spinach is my favorite. I gave up my iceberg lettuce fetish years ago and my body is thanking me. If you use the guide below, you’ll get to feel the same!”

The basics of building a super-healthy salad

Start with local, seasonal produce from your farmer’s market or grocery store, then add protein and a healthy dressing and you’re good to go.

Follow this guide daily to optimize your metabolic health, energy and overall well-being!

1. Get your greens on

  • Lettuce — The darker or redder, the better — so think romaine and leaf lettuces (vitamin C, folic acid, potassium).
  • Leafy greens — Jazz things up with spring mix, baby spinach and kale or arugula (beta-carotene, antioxidants).

Pro tip: Steer clear of iceberg and other pale lettuces. Their high water content means fewer nutrients.

2. Add some crunch

  • Celery (vitamin A).
  • Cucumber (vitamin C).
  • Purple cabbage (vitamins A and C, iron).
  • Pea pods (vitamins A and C, iron).
  • Broccoli florets (vitamin C).
  • Alfalfa sprouts (antioxidants).
  • Sunflower seeds or chia seeds (fiber, protein).
  • Walnuts or almonds (fiber, protein, niacin).
  • Edamame (vitamin C, iron).

Pro tip: Avoid croutons, tortilla strips, wonton strips and chow mein noodles. They’re high in fat and sodium, low in nutrients.

3. Create some color

  • Red, orange, yellow or green peppers (vitamins C, B1, B2 and B6, folate).
  • Red onion (fiber, phytochemicals).
  • Pomegranate seeds (vitamins A, C and E, fiber, potassium, calcium, antioxidants).
  • Tomatoes (fiber, vitamins A, C and K, potassium, manganese).
  • Avocado slices (over 20 vitamins and minerals, heart-healthy fat).
  • Red, purple or yellow beets (folate).

Pro tip: Add no more than 2 tablespoons of corn or peas per serving of salad. They’re high in starch just like bread.

4. Punch up the protein

  • Black beans, garbanzo beans or lentils (fiber).
  • Chicken or lean beef.
  • Salmon or water-packed tuna (omega-3 fatty acids).
  • Hard-boiled eggs.
  • Low-fat feta cheese, blue cheese, goat cheese, parmesan or mozzarella (calcium, vitamin D).
  • Tofu (heart-healthy fat, potassium).

Pro tip: Full-fat cheeses are high in saturated fat. Trying pairing small amounts of your favorite cheese with other proteins.

5. Freshen it up with fruit

  • Apple or pear slices (vitamin C, flavonoids).
  • Strawberries, raspberries, blueberries or blackberries (vitamin C, fiber, flavonoids).

Pro tip: Dried cranberries, blueberries, cherries, dates and raisins are higher in sugar than fresh fruit. A little goes a long way!

6. Let some leftovers in

  • Brussels sprouts (vitamins C, A and B6, folate).
  • Asparagus (vitamins A, E and K, folate).
  • Sweet potatoes (vitamins A and C, manganese).

Pro tip: White potatoes are high in starch, so add sliced sweet potatoes instead since they’re delicious raw and are super-crunchy like carrots.

7. Consult your cupboard

  • Black or greek olives (vitamin E, healthy fat).
  • Artichoke hearts (fiber, vitamin C, folic acid).
  • Banana peppers (vitamin C).
  • Hearts of palm (potassium).
  • Mushrooms (B vitamins, vitamin D).

Pro tip: Remember to factor the salt, often high in canned goods, into your daily sodium intake.

8. Dress it up wisely

  • Lemon juice (vitamin C, folate).
  • Lime juice (vitamin C, potassium).
  • Red wine or balsamic vinegar.
  • Olive oil (heart-healthy fat).

Pro tip: Use more vinegar and citrus, and less oil. Avoid high-calorie, high-fat Ranch, Thousand Island and French dressings.

On top of all that

Jeffers suggests if you don’t often eat salad, try starting with one or two a week. If that’s too much to start with, try experimenting with hearty bowls of grains, beans, egg, chicken or tuna, then add as many of the veggies mentioned above as you can.

Even fruit salads can at least help you get your 2 to 3 daily servings of fruit.

“After you wrap salads into your diet regularly you’ll be surprised at how you’ll begin to feel good about what you’re eating — and how creative you can get. Then, slowly build up to one each day, plus full-meal salads once or twice a week. You’ll soon have more energy and feel better than ever.”

Final tip: If you really don’t love salad, veggies in any form are fine — just make sure you get those 4 servings in any way you can!

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy


Healthy Dinner Salads

There’s no easier way to eat a wholesome meal than to toss together a colorful salad. These ones are loaded with good-for-you ingredients — so that your dinner is every bit as satisfying as it is delicious.

Related To:

Photo By: Christopher Testani

Photo By: Matt Armendariz ©2013, Television Food Network, G.P. All Rights Reserved

©2012 Television Food Network, G.P. All Rights Reserved

Photo By: Antonis Achilleos

Photo By: Antonis Achilleos

Photo By: Yunhee Kim ©2011, Television Food Network, G.P. All Rights Reserved.

Photo By: Antonis Achilleos

Photo By: Matt Armendariz ©2014, Television Food Network, G.P. All Rights Reserved

Shrimp, Watercress and Farro Salad

This Shrimp, Watercress and Farro Salad will leave you feel totally satisfied but not overstuffed.

Steak-Peppercorn Salad

Grilled Chopped Vegetable Salad

A great choice for vegetarians and meat eaters alike, Valerie&rsquos salad is loaded with a hearty mushrooms and oh-so-delicious grilled veggies. A simple lemon-shallot vinaigrette ties everything together, getting this healthy dinner on the table in just 40 minutes.

Ellie's Buffalo Chicken Salad

Greek Meatball Salad

Kale and Tofu Salad

This hearty salad is packed with plant-based protein, thanks to tofu, tahini and sunflower seeds.


15 Warm Salad Recipes | Healthy Salad Recipes

If you are off to work or on a trip and want to bring something healthy for lunch, then salad will probably the first thing that will come to mind. This means that salad does not necessarily always have to be eaten cold. In fact, warm salads are perfect during wintertime or chilly weather to keep you warm! Warm salads are as balanced, fresh, and delicious as your usual newly served salad.

With that said, here are 15 healthy warm salad recipes you will love!


Courtesy of Gimme Some Oven

If left to my own devices, I would do nothing but sleep and eat potatoes all winter long. Give me a hashbrown breakfast. Let me take an afternoon nap among my pillowy starches. At night, leave me to sleep atop a bed of mashed potatoes, waking only to snack on a bowl of that buttery mash before falling back into my hibernation. Baked potatoes are an excuse to eat one big potato as a meal, and thus, we must celebrate them.


15 Light and Healthy Salad Recipes


Spring is here, which usually means less comfort foods and more crave-worthy salads. But salads can often have more calories than you think! Here is a roundup of my favorite 15 Light and Healthy Salads that are far from boring!

Asparagus Egg and Bacon Salad with Dijon Viniagrette –
I love the combination of this simple salad of asparagus, hard boiled
egg and bacon tossed with a Dijon vinaigrette – it has Spring written
all over it!

Grilled Shrimp Avocado Fennel and Orange Salad – Grilled shrimp, slices of avocado, shaved fennel and oranges are served over baby kale and mixed greens then topped with a citrus vinaigrette.

Sea Scallops Arugula and Beet Salad – This salad is restaurant quality! Sweet yellow beets, arugula, goat cheese and sauteed scallops tossed with a honey vinaigrette. Quick and easy!

Grilled Shrimp and Watermelon Salad is one of my FAVORITES! Chopped romaine tossed with sweet, juicy watermelon, grilled shrimp and goat cheese and a golden balsamic vinaigrette.

Lentil Salad is a healthy, vegan salad packed with fiber and protein. The perfect salad to make for lunch or enjoy at the beach or picnic…

Italian Tuna and Brown Rice Salad is inexpensive and perfect to make ahead for lunch for the week. To make it quicker, I buy frozen brown rice from Trader Joe’s, it’s delish!

Marinated chunks of grilled chicken breast served over a bed of lettuce with feta and fresh diced vegetables make this Mediterranean Chicken Kabab Salad delicious…

Italian Antipasto Salad requires no cooking, which makes it perfect to whip up or pack for lunch…

Coconut Chicken Salad with Warm Honey Mustard is of my most popular salads here on Skinnytaste! And it’s no wonder why with warm oven-fried coconut chicken over a bed of baby greens, cucumber, tomato, shredded carrots topped with a warm honey mustard vinaigrette…

As a main course salad, this Mexican Shrimp Cobb Salad would be more than enough for six people or if you are bringing it to a party where it will be eaten as a side, this would certainly serve a lot more…

Arugula Salmon Salad with Capers and Shaved Parmesan – My favorite way to use up leftover salmon!! Loaded with healthy fats.

Vietnamese Shaking Beef if beef is what you crave, this delicious salad is for you!

Two Bean Fiesta Salad is perfect for lunch, Meatless Mondays, or even as a side dish with grilled steak, shrimp or chicken…

Strawberry and Gorgonzola Salad with Poppy Seed Dressing tossed with slivered almonds, this salad is delicious on it’s own or perfect as a side for grilled chicken or shrimp.

Steak and Caramelized Onions with Arugula and Quinoa Penne – I’m a sucker for a good steak salad, and this one is AWESOME!


23 Hearty Salad Recipes Perfect for Your Next Dinner

Make a meal out of your greens (and reds and oranges, too).

Salads are normally considered a leafy introduction to your meal, something you eat on your way to dinner's main attraction. That or a way to atone for eating that slice of cake the previous night. But the best salad recipes can be speedy, delicious, and, dare we say, exciting. Heck, they can be a meal of their own when packed with savory substantial ingredients.

If it&rsquos filled with proteins or grains (or both!), a salad can become a filling and satisfying dinner choice, especially after an active day. Salad recipes with chicken, steak, sausage, or shrimp will bulk up your salad bowl. And if you&rsquore looking for vegetarian salad recipes, that doesn&rsquot mean you have to settle for just a pile of lettuce. The addition of protein-packed beans, grains, eggs, and &mdash if you eat them &mdash flavorful cheeses, will take your greens to the next level.

These healthy salad recipes are flavorful and will change your idea of salad from a diet food or side dish to a gratifying dinner choice. Say goodbye to boring old mesclun-and-dressing combos and hello to your new favorite meal. Vegetarians, vegans, pescatarians, and meat-eaters alike will enjoy these hearty healthy additions to the table


More veggie packed recipes

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8 bold, hearty salads that are more than just side dishes

Here are 8 recipes that will leave you full and still relatively guilt-free.

Smoky Bacon and Black-Eyed Pea Salad
Who says bacon takes away the health value of a salad? A combination of that most-loved of pork products, black-eyed peas, peppers, red onions and celery makes this crunchy salad hearty yet still jam-packed with vegetables. You can serve the dish right after assembling, but if you have a little time, let it rest in the fridge to let all of the flavors settle in nicely.
Get the recipe

Smoked Trout Salad with Green Goddess Dressing
The scallions, parsley and cucumber add depth and splash of color to a classic dressing that pairs perfectly with rich, smoky trout, mild potatoes and sweet pickled onions. While you can certainly smoke your own trout for this salad, you can find good-quality smoked trout in your local supermarket, making this an ultra-easy weeknight dinner.
Get the recipe

Fall Harvest Salad with Dijon Vinaigrette
This recipe uses mirlitons, a uniquely Southern member of the squash family that has a subtle and a nice crunch. Add in roasted butternut squash and a piquant, mustardy viniagrette, and you'll have a salad worth passing around the table all season long. Don't like (or can't find) any of the ingredients? This salad is highly adaptable to just about any seasonal vegetable you find in the produce section.
Get the recipe

Grilled Eggplant and Summer Fig Salad
Using a grill to cook the eggplant adds a smoky char that helps to highlight the sweetness of the figs. The peppery arugula and creamy ricotta balance all of the ingredients together into a tasty, harmonious bite.
Get the recipe

Shaved Zucchini and Toasted Corn Salad
Perfect for anytime you’re craving sweet summer produce, this light and vibrant salad gets a fragrant note from herbaceous basil, plus crunchy pecans and salty Parmigiano-Reggiano. For best results, use a y-shaped peeler so you get beautiful wide ribbons with the most surface-to-flavor ratio.
Get the recipe

Summer Stone Fruit Salad with Blue Cheese and Pecans
Fragrant, nutty pecans and sweet ripe stone fruit meet in this satisfying salad that's perfect for a light lunch or part of a no-fuss weeknight dinner. When looking for the perfect stone fruit to pair with pecans, look for darker varieties, which will often be sweeter than their tart red counterparts.
Get the recipe

Grilled Kabocha Squash Salad with Maple Vinaigrette
A tasty way to incorporate winter squash into your salad routine is to throw thick slabs of roasted kabocha squash on the grill before tossing it with greens, goat cheese and toasted pepitas. The smoky flavor of the squash pairs beautifully with a maple vinaigrette. Who says you can't have a little sweetness in your salad?
Get the recipe

Peach Caprese Salad
This traditional caprese salad gets a Southern twist by swapping out tomatoes for slices of sweet, ripe peaches. Perfect for a satisfying lunch or light dinner, you can also make this salad party-style by cutting each ingredient into bite-sized pieces, stacking them on a festive skewer, and drizzle with balsamic vinegar and olive oil.
Get the recipe

Photo credit (Smoked Trout Salad with Green Goddess Dressing, Grilled Eggplant and Summer Fig Salad, Shaved Zucchini and Toasted Corn Salad, Summer Stone Fruit Salad with Blue Cheese and Pecans, Peach Caprese Salad): Lauren Booker
Photo credit (Fall Harvest Salad with Dijon Vinaigrette): Ramona King
Photo credit (Grilled Kabocha Squash Salad with Maple Vinaigrette): Maura Friedman

Dena Rayess is a recipe editor and cookbook author based in San Francisco. She enjoys exploring new foodways in and around the Bay Area and beyond, and has been known to whip up a mean house cocktail at dinner parties.


22. Winter Fruit Salad Recipe NatashasKitchen


Best Winter Fruit Salad Recipe
from Winter Fruit Salad Recipe NatashasKitchen
. Source Image: natashaskitchen.com. Visit this site for details: natashaskitchen.com

The ideal materials that you can use for your winter season door wreath are grapevine, winterberry or evergreen. Synthetic wreaths featuring snowmen, birds, vintage design bells or neutral tinted deco mesh such as tan or brown make stunning wreaths.


8 Steps to Make The Healthiest, Most Delicious Salads Ever

Want to know a simple, delicious way to get your four servings of vegetables per day? Put together a nice, big salad.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

At least one sizable salad every day is the perfect way to get your daily servings in all at once — giving you flexibility with other meals and making sure you’re always on track with your daily nutrition requirements.

Yes, it’s that easy. Here dietitian Laura Jeffers, MEd, RD, LD, gives some tips for creating endless salad combinations with ingredients that are both nutritious and delicious — with each ingredient chock full of the healthy nutrients listed in the USDA National Nutrient Database for Standard Reference.

“My favorite salad is blackened salmon with goat or feta cheese, garbanzo beans, Greek olives, beets, tomatoes, carrots and cucumber,” Jeffers says. “I’ll eat any dark green leaf, but spinach is my favorite. I gave up my iceberg lettuce fetish years ago and my body is thanking me. If you use the guide below, you’ll get to feel the same!”

The basics of building a super-healthy salad

Start with local, seasonal produce from your farmer’s market or grocery store, then add protein and a healthy dressing and you’re good to go.

Follow this guide daily to optimize your metabolic health, energy and overall well-being!

1. Get your greens on

  • Lettuce — The darker or redder, the better — so think romaine and leaf lettuces (vitamin C, folic acid, potassium).
  • Leafy greens — Jazz things up with spring mix, baby spinach and kale or arugula (beta-carotene, antioxidants).

Pro tip: Steer clear of iceberg and other pale lettuces. Their high water content means fewer nutrients.

2. Add some crunch

  • Celery (vitamin A).
  • Cucumber (vitamin C).
  • Purple cabbage (vitamins A and C, iron).
  • Pea pods (vitamins A and C, iron).
  • Broccoli florets (vitamin C).
  • Alfalfa sprouts (antioxidants).
  • Sunflower seeds or chia seeds (fiber, protein).
  • Walnuts or almonds (fiber, protein, niacin).
  • Edamame (vitamin C, iron).

Pro tip: Avoid croutons, tortilla strips, wonton strips and chow mein noodles. They’re high in fat and sodium, low in nutrients.

3. Create some color

  • Red, orange, yellow or green peppers (vitamins C, B1, B2 and B6, folate).
  • Red onion (fiber, phytochemicals).
  • Pomegranate seeds (vitamins A, C and E, fiber, potassium, calcium, antioxidants).
  • Tomatoes (fiber, vitamins A, C and K, potassium, manganese).
  • Avocado slices (over 20 vitamins and minerals, heart-healthy fat).
  • Red, purple or yellow beets (folate).

Pro tip: Add no more than 2 tablespoons of corn or peas per serving of salad. They’re high in starch just like bread.

4. Punch up the protein

  • Black beans, garbanzo beans or lentils (fiber).
  • Chicken or lean beef.
  • Salmon or water-packed tuna (omega-3 fatty acids).
  • Hard-boiled eggs.
  • Low-fat feta cheese, blue cheese, goat cheese, parmesan or mozzarella (calcium, vitamin D).
  • Tofu (heart-healthy fat, potassium).

Pro tip: Full-fat cheeses are high in saturated fat. Trying pairing small amounts of your favorite cheese with other proteins.

5. Freshen it up with fruit

  • Apple or pear slices (vitamin C, flavonoids).
  • Strawberries, raspberries, blueberries or blackberries (vitamin C, fiber, flavonoids).

Pro tip: Dried cranberries, blueberries, cherries, dates and raisins are higher in sugar than fresh fruit. A little goes a long way!

6. Let some leftovers in

  • Brussels sprouts (vitamins C, A and B6, folate).
  • Asparagus (vitamins A, E and K, folate).
  • Sweet potatoes (vitamins A and C, manganese).

Pro tip: White potatoes are high in starch, so add sliced sweet potatoes instead since they’re delicious raw and are super-crunchy like carrots.

7. Consult your cupboard

  • Black or greek olives (vitamin E, healthy fat).
  • Artichoke hearts (fiber, vitamin C, folic acid).
  • Banana peppers (vitamin C).
  • Hearts of palm (potassium).
  • Mushrooms (B vitamins, vitamin D).

Pro tip: Remember to factor the salt, often high in canned goods, into your daily sodium intake.

8. Dress it up wisely

  • Lemon juice (vitamin C, folate).
  • Lime juice (vitamin C, potassium).
  • Red wine or balsamic vinegar.
  • Olive oil (heart-healthy fat).

Pro tip: Use more vinegar and citrus, and less oil. Avoid high-calorie, high-fat Ranch, Thousand Island and French dressings.

On top of all that

Jeffers suggests if you don’t often eat salad, try starting with one or two a week. If that’s too much to start with, try experimenting with hearty bowls of grains, beans, egg, chicken or tuna, then add as many of the veggies mentioned above as you can.

Even fruit salads can at least help you get your 2 to 3 daily servings of fruit.

“After you wrap salads into your diet regularly you’ll be surprised at how you’ll begin to feel good about what you’re eating — and how creative you can get. Then, slowly build up to one each day, plus full-meal salads once or twice a week. You’ll soon have more energy and feel better than ever.”

Final tip: If you really don’t love salad, veggies in any form are fine — just make sure you get those 4 servings in any way you can!

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy


Watch the video: Σαλάτα με Κινόα. Άκης Πετρετζίκης (October 2021).