Salad Recipes – National Salad Month

It’s National Salad Month! And while kids everywhere let out a collective ‘yuck!’, the big kids know that salad can mean way more than just lettuce with oil and vinegar. Salads are  the ultimate way to include a lot of nutrient-dense ingredients in a single meal – and yes, by staying inventive and combining your favorite ingredients, they’ll even taste great too.

Our resident nutritionist, Lindsey Gass, helped us put together some delicious salad recipes for National Salad Month, because we get it – these days, everyone is busy and on the go, and there’s hardly enough time to stop for a bathroom break. Who has the time to put in the guesswork of building a salad? So, we did it for you. Try some of these on for size, and let us know which you enjoy best!

Tarragon Chicken Salad

Ingredients:

  • 1 cup shredded cooked chicken (or substitute 1 can of chickpeas)
  • ¼ cup diced celery
  • ¼ cup dried cranberries
  • 2 tbsp chopped fresh tarragon
  • Juice of 1 lemon
  • ¼ cup mayo
  • ¼ cup nonfat greek yogurt (or sub tahini for non-dairy/vegan)
  • Salt and pepper to taste

Mix ingredients, stirring to combine. Serve over mixed greens or as a sandwich on whole wheat bread with lettuce.

Classic Garden Salad

Ingredients (salad):

  • 2 cups fresh spinach
  • 2 cups spring salad mix
  • ½ cup sliced cucumber
  • 1 large diced tomato
  • ⅓ cup sliced red onions
  • ⅓ cup olives (any kind – optional)

Ingredients (dressing):

  • Juice of 2 large lemons
  • 4 tbsp olive oil
  • Salt and pepper to taste

For the salad: Combine all ingredients and set aside.

For the dressing: Whisk together the lemon juice, salt and pepper and slowly add the olive oil to combine. (For a large batch of dressing, mix equal parts lemon juice and olive oil).

Veggie Taco Salad (Cinco de Mayo, anyone?)

Ingredients (salad):

  • 1 can black beans (drained with some liquid remaining)
  • ½ cup diced tomatoes
  • ⅓ cup canned or fresh grilled corn
  • 2 tbsp green onion
  • ¼ cup fresh cilantro
  • 2 cups romaine lettuce
  • 2 cups spring salad mix
  • 1 avocado (diced)
  • 2 tbsp dry taco seasoning
  • Optional: crushed tortilla chips

Ingredients (dressing)

  • Juice of 4 limes
  • ⅓ cup olive oil
  • 1/4 cup fresh cilantro
  • 1 clove garlic (minced)
  • 1 tsp salt
  • 1 tsp cumin
  • ½ tsp paprika

For the dressing: In a food processor, combine the lime juice with salt, garlic, cumin, paprika, and one portion of the cilantro blending at medium/low speed. Then, slowly add the olive oil and blend together.

For the salad: Bring the pan to medium-low heat and cook the beans for about 5-8 minutes or until the liquid is absorbed, mixing in the taco seasoning. While the beans are cooking, combine the lettuce, spring salad mix, onions, corn, tomatoes and remaining cilantro. Once beans are cooked, add them to the salad and dress with the cilantro lime dressing. Top the salad with crushed tortilla chips and serve.

Strawberry Balsamic Power Greens

Ingredients (salad):

  • 2-4 cups fresh spinach (or massaged kale)
  • ⅓ cup fresh strawberries
  • ⅓ cup fresh blueberries
  • ¼ cup raw walnuts or sliced almonds
  • ¼ cup crumbled goat or feta cheese (optional)
  • ⅓ cup shelled soybeans (edamame)
  • ½ cup cooked quinoa

Ingredients (dressing):

  • ¼ cup olive oil
  • ¼ cup aged balsamic vinegar
  • 1 tsp honey
  • Salt and pepper to taste

For the salad: Mix together the ingredients and set aside. If using kale, massage the kale gently with clean hands for about 1 min until the leaves are tender and soft.

For the dressing: Whisk ingredients together in a bowl while slowly adding olive oil.

Of course, if you’re trying all these healthy and delicious salad recipes, you might find yourself thinking what else you can do for your health. Start at Youfit for free! That’s one thing you can do: https://www.youfit.com/free-pass