Refreshing Salad Recipes To Kick-Start Healthy Eating

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Eating Healthy

Are you ready to kick-start your journey towards a fit and healthy lifestyle? Healthy eating is not about deprivation or restrictive diets. It’s about nourishing your body with whole, nutrient-rich foods to energize and satisfy. That’s why we’re excited to share some refreshing salad recipes that will not only tantalize your taste buds but also nourish your body from the inside out.

A fit and healthy life cannot be achieved by crash diets or small bursts of exercise. It can only be achieved by persistent effort, over a long period. Everyone wants to lose weight, but not everyone can as it takes discipline and mindfulness about what goes onto the plate. Diet is important for fitness and weight loss and requires eating healthy and clean. A little bit of preparation can help you eat healthy. With busy lives and less time to prepare meals, salads come to the rescue for a quick and healthy fix t.

California walnuts add a crunch of happiness and joy to your salads. They are an excellent source of essential nutrients for overall well-being. Walnuts add a unique flavor to salads, boost nutritional value, and are an excellent source of plant-based omega-3 fatty acids (2.5 grams of ALA/28g). A handful of walnuts also offer 4 grams of protein and 2 grams of fiber. A dynamic nut like no other, walnuts add flavor and texture to salads and can be blended in multiple forms – toasted, caramelized/candied, or simply raw. 

Here are some quick and easy salad recipes.

Chicken, California Walnut & Grape Salad

Ingredients 

½ ciabatta, torn into bite-sized pieces
100g California walnut Halves
1 tablespoon extra virgin olive oil
100g low-fat natural yogurt
1 tablespoon chopped chives
1 tablespoon white wine vinegar
100g rocket leaves
200g roast chicken breast, shredded
150g red seedless grapes, halved

Preparation

1. Preheat the oven to 200°C.
2. Place the bread and walnuts on a baking tray, toss in the oil, season, and bake for 10 minutes until golden.
3. Mix the yogurt, chives and vinegar, season. Place the rocket on 2 plates, drizzle with a little dressing, top with the croutons and walnuts, scatter over the chicken and grapes, then drizzle the remaining dressing over the salad to serve.
Tips – A great way to use any day-old bread and any leftover roast chicken or turkey. Try white grapes or a mixture of the two.

Heirloom Tomato Salad with Toasted Walnuts & Smoked Blue Cheese

Ingredients 

1kg ripe summer tomatoes (colorful heirlooms are nice)
Salt and pepper to taste
1/2 cup toasted walnuts
1/4 cup blue cheese, thinly sliced
1 tablespoon fresh dill
1–2 tablespoon fresh Italian parsley
Dressing
3 tablespoons olive oil
2 tablespoons sherry vinegar (or red wine or balsamic vinegar)
1 garlic clove (finely minced) or sub 1 tablespoon finely minced shallot
Pinch of salt and pepper

Preparation

1. Wash and slice the tomatoes and place them on a platter, slightly overlapping.
2. Sprinkle with salt and pepper.
3. Scatter the toasted walnuts and add the thinly sliced blue cheese on top.
4. Sprinkle with the fresh herbs.
5. Make the dressing and spoon it over the top, trying to get a little on each tomato slice. Enjoy!

Persian Walnut Salad

Ingredients 

1 cup walnuts, lighted toasted
1 bunch radishes, thinly sliced (use a mandolin) 

5 Persian/Turkish cucumbers, thinly sliced (or sub 1 large English cucumber)
4 scallions, thinly sliced
1 cup chopped parsley
1 cup chopped cilantro
½ cup chopped mint
½ cup chopped dill
1/4 cup chopped tarragon or chives
1/2– 1 cup crumbled feta (optional)
¼ cup olive oil
1 tablespoon lemon zest
3 tablespoons fresh lemon juice, more to taste
½ teaspoon allspice
Salt and pepper to taste

Preparation

1. Toast walnuts on a sheet pan, in a 350 F oven for 12-15 minutes, until lightly toasted. Cool.
2. Place cooled walnuts with the remaining ingredients in a large bowl and toss well. Taste, and adjust salt and lemon. If it tastes bland, add a little more salt.
3. It should have a refreshing lemony kick.

BBQ Gem Lettuce, California Walnut and Feta Salad

Ingredients

2 little gem lettuce, quartered
2 tablespoons extra virgin olive oil
400g mini watermelon, 2 x 2cm slices
100g feta
50g California walnuts
1 tablespoon white wine vinegar

Preparation

1. Brush the cut surfaces of the little gem with a little oil and place on a BBQ or a griddle pan, cook for 1 minute on each side until slightly charred. Transfer to a serving plate.
2. Brush the watermelon slices with a little oil and BBQ on a griddle pan for 2-3 minutes on each side. cut each into 6 wedges, and add to the serving plate. Crumble over the feta and sprinkle with walnuts.
3. Whisk the vinegar into the remaining oil, season, and drizzle over the salad to serve.
Tips – Add some shredded roast chicken to create a main course salad.