These are some common misconceptions associated with salads, which hold no truth whatsoever. Besides, many people consider salads a “diet food,” something you only eat when you want to lose weight, or a side dish to main courses. Could they be more wrong?
nnnnBenefits of Eating Salads
nnnnSalads are more than just a bowl of vegetables mixed with dressing. Think crunchy, creamy, tangy, and sweet flavors in one bite – that’s what a well-made salad can offer. But aside from being flavorful and satisfying, salads also come with numerous health benefits:
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- Boosts immunity – Salads contain vitamins, minerals, and antioxidants that help strengthen the body’s defense system. nnnn
- Improves digestion – The high fiber content in salads aids in digestion and promotes a healthy gut. nnnn
- Aids in weight management – Salads are low in calories. Plus, the high water content in vegetables helps keep you full and satisfied. nnnn
- Promotes healthy skin – The vitamins and minerals found in salads promote healthy skin by repairing damaged cells and keeping it hydrated. nnnn
- Reduces the risk of chronic diseases – Consuming fruits and vegetables in salads can help lower the risk of heart disease, diabetes, and other chronic illnesses. n
Easy Salad Recipes to Try
nnnnAlthough salads are enjoyed year-round, the fall season brings fresh produce perfect for making flavorful and nutritious salads. If you’re looking for some inspiration, here are ideas for autumn salads that are easy to make and bursting with seasonal ingredients:
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- Butternut Squash Salad n
This sweet and savory salad has a burst of tangy goodness and fall flavors you’d never get bored eating.
nnnnYou need:
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- Butternut squash nnnn
- Maple syrup nnnn
- Olive oil nnnn
- Kosher salt nnnn
- Coarsely ground black pepper nnnn
- Dried cranberries or raisins nnnn
- Apple juice or apple cider nnnn
- Apple cider vinegar nnnn
- Shallots nnnn
- Dijon Mustard nnnn
- Arugula or mixed greens nnnn
- Walnut halves nnnn
- Parmesan cheese n
Preheat the oven. Drizzle butternut squash with maple syrup and olive oil. Season with salt and pepper and roast it. Make sure to add cranberries when 5 minutes are left. In the meantime, make the vinaigrette by boiling apple juice and cider vinegar with minced shallots. Add Dijon mustard and olive oil to finish the dressing.
nnnnIt’s time to assemble the salad. First, toss arugula with the dressing and then add roasted squash with cranberries. Toast some walnuts and add shaved cheese for extra flavor and crunch.
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- Shaved Brussels Sprout Salad with Apples and Goat Cheese n
Sounds fancy? It’s super easy to make. And yummier than you can imagine.
nnnnYou need:
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- White wine vinegar nnnn
- Lemon juice nnnn
- Small shallot nnnn
- Olive oil nnnn
- Kosher salt nnnn
- Black pepper nnnn
- Brussels sprouts nnnn
- Apple nnnn
- Dried cranberries nnnn
- Hazelnuts or walnuts nnnn
- Goat cheese n
Add the dressing ingredients (vinegar, lemon juice, minced shallot, and olive oil) and whisk them together. Shave Brussels sprouts coarsely and toss them with the dressing. You can cover it with stretch film and let it sit for 30 minutes if you have the time.
nnnnNext, thinly slice an apple and add dried cranberries and toasted nuts to the salad. Gently toss everything together. Sprinkle crumbled goat cheese on top and enjoy this healthy and delicious salad as a side dish, or add some protein to make it a meal.
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- Original Caesar Salad n
Craving the crunchy, creamy classic Caesar salad? This restaurant-style recipe will have you making it at home in no time.
nnnnYou need:
nnnnFor the croutons:
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- Bread nnnn
- Garlic cloves nnnn
- Olive oil nnnn
- Salt n
For the dressing and salad:
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- Freshly squeezed lemon juice nnnn
- Egg yolks nnnn
- Anchovy paste nnnn
- Freshly ground black pepper nnnn
- Worcestershire sauce nnnn
- Extra-virgin olive oil nnnn
- Grated Parmesan cheese nnnn
- Romaine lettuce n
Place bread cubes into a bowl for the croutons and add minced garlic, olive oil, and salt. Toss to coat evenly and then heat in a skillet until crisp. Set aside. For the dressing, you can either use a food process or whisk all the ingredients in a big bowl.
nnnnLastly, assemble the salad. Add the croutons to chopped romaine lettuce and drizzle the dressing over it. Toss gently to coat everything evenly. Sprinkle with more Parmesan cheese, and enjoy your homemade Caesar salad.
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- Black Bean Sweet Potato Quinoa Salad n
The sweet-salty-spicy combination of this salad will win your heart and become a regular meal.
nnnnYou need:
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- Quinoa nnnn
- Olive oil nnnn
- Garlic cloves nnnn
- Sweet potatoes nnnn
- Canned black beans nnnn
- Cilantro nnnn
- Red onion nnnn
- Jalapeno pepper nnnn
- Lime juice nnnn
- Honey nnnn
- Salt and pepper n
Cook quinoa as directed and set aside. Sauté garlic and sweet potatoes in olive oil until tender. While that’s cooking, make a quick dressing with lime juice, honey, and olive oil. Now, combine the sweet potatoes, diced red onions, cooked quinoa, black beans (drained), and jalapeno peppers (thinly sliced). Drizzle dressing over the top and toss everything gently to coat evenly.
nnnnServe hot or cold as a side dish, or add protein like grilled shrimp to make it a hearty main course.
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- Kale and Apple Slaw n
This recipe combines fresh, crisp, and flavorful ingredients to make a healthy and delicious salad.
nnnnYou need:
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- Kale nnnn
- Apple nnnn
- Carrots nnnn
- Red onion nnnn
- Walnuts or pecans nnnn
- Dried cranberries nnnn
- Lemon juice nnnn
- Olive oil n
Remove the stems from kale, wash and dry the leaves, then thinly slice them. Grate carrots and thinly slice red onion.
nnnnMake this salad’s light yet refreshing dressing with lemon juice, olive oil, salt, and pepper. Pour over the kale and toss well to coat all leaves. Leave it for 5-10 minutes so the salad becomes soft. After that, cut apples into thin slices and add them along with walnuts, pecans, and cranberries (dried). Toss everything together and serve immediately.
nnnnConclusion:
nnnnSalads are a quick and easy way to add nutrition and flavor to your meals, whether it’s your mid-day slump, a busy weeknight, or a special occasion. And with these five delicious recipes, you’ll never see salads as just a side dish again. So, whip up the butternut squash salad for a hearty and comforting meal or the black bean sweet potato quinoa salad to satisfy your cravings for something spicy and filling. The kale, apple slaw, and shaved Brussels sprout salad with apples and goat cheese are other refreshing and flavorful options. And the classic Caesar salad? Its creamy dressing and crunchy croutons will make you forget the store-bought or restaurant versions. Try these recipes today and enjoy a healthy, satisfying, and delicious salad anytime.
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