Healthy Salad Recipes

When we think of salads we automatically think of lettuce and tomatoes.   But salads are much more than that.

They can be hot or cold, raw or cooked. Almost any ingredient can be made into a salad, from fruit, seafood, poultry, meat, noodles, legumes and pasta.

Some salads are so substantial they form the main part of a meal and provide all the nutrients needed in a single bowl.   Others are as simple as some dressed green leaves served as a side.

Ideal for making use of fresh, seasonal fruits and vegetables, salads are at their best when the ingredients are fresh and bursting with flavor.

These healthy salad recipes will have you creating wonderful flavors and textures in the kitchen.

Our Healthy Salad Recipes

Fruit Salads

Fruit Salads make excellent low fat desserts.  For summer nothing beats fresh fruit in season.  In winter try tinned or dried fruit.

Green Salads

There's no excuse serving up a few limp lettuce leaves and soggy tomato with the wonderful range of salad greens available now.

Seafood & Meat Salads


Slaws always start with shredded cabbage, but any number of ingredients can be added to give variety.

Vegetable Salads

Vegetable salads can encompass anything from tomato, potato, roasted beet or carrot salads.  The range is truly impressive.


Choosing Salad Greens

  • When buying salad greens choose the greenest and freshest ones possible.
  • Some salad leaves are sweet, others have a more bitter flavor.  To create interesting textures and flavors, use a combination of different salad greens.
  • Different salad leaves are suited to different dressings.  Pairing the right vegetables with the right dressing is important.
  • Full flavored and crisp varieties are ideal for strong dressings.
  • While more delicate leaves are better with light dressings, such as a simple vinaigrette.

Salad Tips

  • Salads can be made using a single variety of lettuce.
  • Or they can be made from multiple leaves of different colors.  Choose different leaves that give contrast in texture, color and flavor.
  • Add herbs, such as parsley, coriander and basil for extra flavor.
  • Tear rather than cut the leaves of loose leaf varieties.  Slice or shred the crisper varieties.
  • Add the dressing to the salad just before serving.

Salad Dressings

Dressings add the necessary flavor to salad but it is the dressing which determines whether your salad is healthy or not.   People automatically think of salads as being healthy.  Yes, the vegetables are healthy, but it all depends on the dressing used.

There’s little point assembling a plate of healthy vegetables if we smother them in a rich, creamy mayonnaise or dressing which contains lots of hidden fat.  

salad dressings

How to Keep your Salads Healthy

If the recipe calls for the use of mayonnaise always use the low-fat variety.

Light zesty dressings can be created with the clever use of olive oil, vinegar and herbs.

» Healthy Salad Recipes

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