Sometimes, eating salad can feel like pulling teeth. You know its good for you, but you need to pile on endless amounts of dressing just to tolerate it (which kind of counteracts the purpose of eating a salad). If this sounds like you , then check out these five salad recipes that are healthy, yummy, and do not require a ton of dressing to enjoy!
1. Roasted Beet Salad
Looking for a salad that will pack a big nutritional punch? Try this roasted beet salad! Beets confer some impressive health benefits. They are low in calories and are an awesome source of nutrients such as fiber, folate, and vitamin C. Beets also have nitrates and pigments that can help to lower blood pressure and improve athletic performance.
Beet Salad with Arugula Ingredients:
- 6 medium 2lb beets
- 5 oz 6 cups baby arugula, rinsed and spun dry
- 4 oz or ½ cup feta cheese diced or crumbled
- ½ cup pecans toasted
- ½ cup dried cranberries
Balsamic Vinaigrette:
- ½ cup extra virgin olive oil
- 3 Tbsp balsamic vinegar
- 1 Tbsp Dijon mustard (Grey Poupon is the best!)
- 1 garlic clove pressed or finely minced
- ¼ tsp salt
- 1/8 tsp black pepper
Directions:
- Preheat the oven to 400 degrees. Line the bottom of a medium rimmed baking sheet with foil. Wrap each beat tightly in a sheet with foil and arrange the lined baking sheet. Bake in a preheated oven for 1 hour or until the largest beet is easily pierced. Unwrap beets and cool to room temperature, then peel the skins and slice into halves and then wedges.
- Toast ½ cup of pecans on a dry skillet, tossing frequently until golden and fragrant. Remove from heat and let cool.
- Transfer arugula to a large mixing bowl and then add remaining salad ingredients: sliced beets, feta cheese, toasted pecans, and dried cranberries.
- For the dressing, combine all the ingredients in a small bowl or mason jar. Stir or shake together and the drizzle over the salad to taste.
Pro Tip: use disposable gloves to keep your hands clean (beets can be messy!). Rub the beet and the skins will come right off. Slice off the root end to discard all part of the beet that touched foil.
Source: natashaskitchen.com
2. Avocado Corn Salad
Salads do not always have to have lettuce – this avocado corn salad is fresh, delicious, and super healthy. Enjoy it alone, with a couple of tortilla chips, or as a side salad with chicken or salmon. I promise it will not disappoint.
Ingredients:
- 3 ears of corn 2 cups corn kernels
- 1 lb mini cucumbers or 1 large English cucumber sliced
- 1 lb grape/cherry tomatoes cut in halves or regular size, chopped
- 3 medium-large avocados cubed
- 3 green onion sprigs finely chopped
- 1 lime zest and juice of
- 2 tbsp olive oil extra virgin
- 1/2 tsp salt
- Ground black pepper to taste
Instructions:
- To cook corn:
- Grill: Remove corn from the husk and grill on medium heat for 20 mins or so, turning every 5 mins.
- Microwave: Remove the end and microwave with husk on for 4 minutes. After you can pick it up by the end and it will slide out of the husk.
- Frozen corn: Place in a colander into a bowl with hot water for a few minutes and then drain thoroughly
- In a large salad bowl, add corn, cucumber, tomato, avocado, green onion, lime zest and juice, olive oil, salt and pepper.
- Stir gently and serve cold
- Refrigerate covered for up to a day
Source: ifoodreal.com
3. Simple Lemon-Garlic Kale Salad
Not all salads need to be complicated. This Kale salad is a snappy, fresh, light, and simple dish that is perfect for Spring. Its lemony tang and crunch from sliced almonds will leave you wanting more!
Ingredients :
- 2 cups sliced almonds
- ⅓ cup freshly squeezed lemon juice (from 2 to 4 lemons)
- Kosher salt
- 1 ½ cups extra-virgin olive oil
- 4 cloves garlic, crushed with the flat side of a knife, peeled and left whole
- 10 to 12 ounces washed and dried kale leaves, thick stems removed (weight after trimming)
- 1 ½ cups freshly grated Parmesan (optional)
Instructions:
- In a toaster oven or skillet, toast almonds until golden brown and fragrant. Set aside to cool.
- In a bowl, combine lemon juice and 1 heaping teaspoon salt. Slowly whisk in olive oil. Add garlic cloves and set aside to steep.
- Working in batches, cut the kale into thin ribbons: gather a large handful of leaves, bunch together tightly, and use the other hand to slice into 1/4-inch-thick pieces. This need not be done very precisely or neatly; the idea is to end up with a kind of slaw. (Recipe can be made up to this point 1 day ahead. Keep kale and dressing refrigerated separately.)
- Place chopped kale in a very large bowl. Sprinkle the surface with almonds and then with cheese, if using. Remove and discard garlic cloves from dressing. Pour half the dressing over the salad and toss. Taste for dressing and salt and add more as needed, tossing to coat thoroughly. Serve within 1 hour.
Source: New York Times Cooking
4. Strawberry Goat Cheese Arugula Salad
Strawberries are one of the best parts about spring! They add just the right amount of sweetness and fun to a salad. This salad is perfect for a nice relaxing spring day, check it out!
Ingredients:
- ¼ medium sized red onion sliced
- 4 loosely packed cups of arugula leaves
- 8 oz strawberries sliced (about 1 ½ cups sliced)
- 3 oz goat cheese crumbled
- ½ cup sweet pecans homemade or store-bought
- 1-2 tablespoon of balsamic vinegar
- 2-3 tablespoons of olive oil
- Salt to taste
Instructions:
- Soak the red onion slices in cold lightly salted water until ready to use – this will help remove the bitterness.
- Mix the balsamic vinegar with the olive oil and salt. The easiest way to do this is to put them in an airtight container and shake them until the ingredients are blended.
- Strain the onions and mix them with the arugula and the balsamic olive oil dressing.
- Layer the strawberry slices, goat cheese and spicy pecans on top.
- Toss table-side and serve immediately.
Source: laylita.com
5. Romaine and Sugar Snap Peas with Pecan Dressing
Try something new! Use pecans as a nut butter dressing to spice up your typical drizzle!
Ingredients (makes 8 servings):
- 2 cups of pecans
- 1 tablespoon of unsalted butter, melted
- ¼ teaspoon of kosher salt
- 3 tablespoons of fresh lemon juice
- 2 tablespoons of olive oil
- ½ teaspoon of honey
- Freshly ground black pepper, to taste
- 3 cups of sugar snap peas
- 3 romaine hearts, leaves separated, large leaves halved lengthwise
Instructions:
- Preheat the oven to 350 degrees.
- In a bowl, toss in the ½ cup of pecans, butter and ¼ tsp salt to coat
- On a small baking sheet spread out the coated pecans
- On another small baking sheet, spread ½ cups of pecans
- Toast both pans, tossing once, until slightly darkened (9-11 minutes for the salt-roasted pecans and 12-14 for the dry pecans)
- Let cool.
- Process the dry pecans in a food processor for about 5 minutes, scraping down the sides occasionally.
- Measure out ⅓ cup of pecan butter and mix in a small bowl with lemon juice, oil and honey; season with salt and pepper
- Cook sugar snap peas in a large pot of boiling salted water until they turn bright green, crisp and tender for about 1 minute.
- Drain and transfer to a bowl of ice water. Let cool, drain and remove strings from the peas. Then slice the peas crosswise on a diagonal.
- Toss together the peas, romaine and pecan dressing in a large bowl. Top with reserved salt-roasted pecans and transfer to a serving platter.
Source: Bonappetit.com
