10 Delicious, Nutritious, and Refreshing Mixed Salad Recipes

Salads are not only refreshing and easy to prepare but also an ideal choice for those who wish to maintain a healthy lifestyle. With a harmonious blend of fresh vegetables, salads provide a light and nutritious taste experience. In this article, Annam Gourmet will guide you through the steps to make a delicious and visually appealing bowl of salad, adding more richness and appeal to your meals.

1. 06 Benefits of Eating Salads

Salads are not only tasty but also packed with health benefits. Combining various fruits and vegetables in one bowl provides a wide range of essential vitamins, minerals, and fiber. Here are some great benefits you can enjoy from regular salad consumption:

1.1. Effective Weight Loss

Compared to processed foods, salads are generally lower in calories, supporting healthy weight loss. According to the U.S. Food and Drug Administration (FDA), every 100g of salad contains only about 15 calories. In addition, the high fiber content in salads keeps you feeling full longer, curbing cravings and making it easier to control calorie intake.

1.2. Improved Digestion

Fiber from vegetables not only stimulates bowel movements, helping to prevent constipation and digestive disorders, but also contributes to a balanced gut microbiome. In particular, some vegetables are rich in prebiotics, which serve as an essential nutrient for beneficial bacteria, promoting a harmonious and healthy digestive system.

1.3. Cardiovascular Protection

Green leafy salads offer a rich supply of nutrients that help lower bad cholesterol, offering comprehensive heart health protection. Additionally, the abundant potassium in vegetables aids in regulating blood pressure and preventing cardiovascular diseases.

1.4. Boosted Immune System

Salads are nutrient-dense, providing vitamins C, E, B vitamins, and essential minerals like iron and zinc, which support a stronger immune system and help prevent infections. Furthermore, antioxidants in vegetables protect cells from free radical damage.

1.5. Improved Skin

According to the FDA, each 100g of salad contains up to 94.98g of water. This means that eating vegetables regularly can help hydrate your skin, leaving it plump and fresh. Moreover, salads are rich in antioxidants, which help prevent wrinkles, preserving your skin’s youthful appearance.

1.6. Energy Boost

Salads provide carbohydrates from various vegetables, offering a clean energy source for the body. When combined with nuts, beans, lean meats, or seafood, they supply adequate protein and healthy fats, keeping you energized all day.

2. Weight-Loss Meal Plans with Salads

Salads serve as an excellent base for building tasty and nutritious weight-loss meals. By flexibly combining ingredients, you can create countless variations to keep your meals exciting.

2.1. Combining Salads with Protein

• Animal Protein Sources: Chicken breast, salmon, tuna, shrimp, crab, eggs…
• Plant-Based Protein Sources: Soybeans, black beans, lentils, peas, tofu, soy milk…

2.2. Combining Salads with Carbohydrates

• Carbohydrates from Grains: Brown rice, quinoa, oats…
• Carbohydrates from Root Vegetables: Sweet potatoes, radishes, pumpkins…
• Carbohydrates from Fruits: Avocado, banana, strawberry…

3. 10 Delicious, Nutritious, and Refreshing Mixed Salad Recipes

3.1. Vinegar Oil Salad

Ingredients:

• Lettuce (2 heads)
• Tomato (1 piece)
• Cucumber (1 piece)
• Onion (1 piece)
• Chili (1 piece)
• Garlic (3 cloves)
• Cilantro (5 sprigs)
• Rice vinegar (4 tablespoons)
• Chili sauce (1 tablespoon)
• Cooking oil (3 tablespoons)
• Common seasonings (a little: salt/sugar/seasoning powder/msg)

Instructions:

• Wash the lettuce, tomato, and cilantro thoroughly, then drain.
• Make the vinegar oil:
• Place a pot on the stove and heat 2 tablespoons of cooking oil over medium heat. When the oil is hot, add crushed garlic to sauté until golden, then turn off the heat and transfer the garlic to a bowl.
• Add ½ tablespoon of seasoning powder, ½ tablespoon of seasoning salt, ½ tablespoon of sugar, and ½ teaspoon of ground pepper to the bowl, then mix well while the oil is still hot.
• When the mixture cools, add 1.5 tablespoons of vinegar and mix well.
• Toss the lettuce with the vinegar oil and serve the salad on a plate.

3.2. Cabbage Salad with Mayonnaise Dressing

Ingredients:

• Cabbage (1 head)
• Carrot (1 piece)
• Tomato (1 piece)
• Onion (1 piece)
• Cilantro (a little)
• Mayonnaise dressing (3-4 tablespoons)
• Salt, sugar, pepper

Instructions:

• Wash and prepare the ingredients including cabbage, tomato, onion, carrot, and cilantro, cutting them into bite-sized pieces.
• Place the cabbage, tomato, onion, and carrot into a large bowl, add the mayonnaise dressing, and mix well.
• Season with salt, sugar, and other spices to taste.
• Garnish the salad with fresh cilantro for added flavor and attractive color.

3.3. Passion Fruit Salad

Ingredients:

• Baby lettuce (1 head)
• Cherry tomatoes (10 pieces)
• Red onion (3 pieces)
• Garlic (1 head)
• Passion fruit (1 piece)
• Pickled papaya
• Cooking oil, sugar, seasoning powder

Instructions:

• Prepare the ingredients:
• Wash the lettuce and chop it into bite-sized pieces.
• Wash the cherry tomatoes, cut them in half, or leave them whole.
• Peel the red onion and slice it thinly.
• Peel the garlic and mince it.
• Cut the passion fruit in half and scoop out the pulp and seeds.
• Cut the pickled papaya into bite-sized pieces.
• Make the dressing:
• Place the passion fruit pulp and seeds in a small bowl.
• Use a spoon or fork to mash it to extract the juice.
• Add sugar, seasoning powder, and minced garlic to the passion fruit juice and mix well. Adjust the seasoning to taste.
• Gradually add cooking oil to the bowl while stirring to create a smooth mixture.
• Toss the salad:
• In a large bowl, combine the lettuce, cherry tomatoes, red onion, and pickled papaya.
• Drizzle the prepared dressing over the vegetable mixture.
• Gently mix to ensure all ingredients are coated with the dressing.
• Serve the salad on a plate and garnish with a few slices of chili or fresh herbs for an appealing presentation.

3.4. Tomato Salad

Ingredients:

• Tomato (1 piece)
• Salad oil (1 tablespoon)
• Lettuce (5 leaves)
• Cucumber (1 piece)
• Chili (1 piece)
• Cilantro
• Vinegar, sugar

Instructions:

• Wash the tomato and cucumber thoroughly, then slice them thinly for the salad.
• Wash the lettuce well, drain, and arrange it on a plate.
• Place the sliced tomato and cucumber on top of the lettuce, then drizzle with salad oil, vinegar, sugar, and a little chili.
• Gently toss all the ingredients together, adding a few chopped cilantro leaves to enhance the flavor.
• Chill the salad in the refrigerator for about an hour before serving.

3.5. Sea Grapes and Imitation Crab Salad

Ingredients:

• Sea grapes (200g)
• Shredded imitation crab (200g)
• Cherry tomatoes (4 pieces, sliced thinly)
• Lettuce (5 leaves)
• Purple cabbage (½ head, shredded finely)
• Mayonnaise dressing (3-4 tablespoons)
• Salt, sugar, pepper

Instructions:

• Wash the sea grapes thoroughly to avoid any fishy smell and prepare the other ingredients.
• In a large bowl, combine the sea grapes, imitation crab, cherry tomatoes, lettuce, and purple cabbage, then gently toss them together.
• Add the mayonnaise dressing to the bowl and continue to mix until everything is evenly coated with the dressing.
• Adjust the seasoning according to your taste and garnish with a little green herb for an appealing look.
• Refrigerate for about an hour before serving to keep the dish fresh and delicious.

3.6. Kale Strawberry Salad

Ingredients:

• Kale (300g)
• Strawberries (5 pieces)
• Avocado (1 piece)
• Balsamic vinegar (4 tablespoons)
• Mixed roasted nuts (3 tablespoons)
• Olive oil (3 tablespoons)
• Lemon juice (2 tablespoons)
• Honey (2 tablespoons)
• Seasoning (1 teaspoon)
• Minced garlic (2 cloves)
• Sliced chili pepper (1 piece)

Instructions:

• Prepare the ingredients:
  Wash the kale thoroughly and trim the sides of the leaves. Toss the kale with a little vinegar and let it sit for about 5 minutes to reduce the bitterness. Slice the strawberries and avocado to your preferred thickness.
• Make the dressing:
  Combine olive oil, lemon juice, seasoning, honey, and minced garlic in a bowl and mix well. Heat a pan, pour in the dressing mixture, and cook until it just begins to simmer and the garlic becomes fragrant. Add the sliced chili pepper, stir quickly, and then turn off the heat.
• Assemble the salad:
  Arrange the kale, strawberries, and avocado on a plate, and drizzle the dressing over the top.

3.7. Chicken Egg Salad

Ingredients:

• Chicken eggs (4 pieces)
• Mayonnaise
• Lemon juice (1 tablespoon)
• Lettuce (2 pieces)
• Celery and dill (1 piece)
• Sugar, salt, and pepper (to taste)

Instructions:

• Prepare the ingredients:
  Wash the lettuce, tomatoes, and cilantro.
• Boil the eggs:
  Cook the chicken eggs until hard-boiled, then peel and chop them into small pieces. Mix the eggs with mayonnaise.
• Assemble the salad:
  Place the lettuce leaves on a plate and top with the mixed eggs.
• Make the dressing:
  Mix oil, vinegar, salt, sugar, lemon juice, and pepper in a bowl until combined.
• Finish the salad:
  Drizzle the dressing over the salad, then add some celery and dill for decoration to enhance the dish's appearance.

3.8. Tuna Salad

Ingredients:

• Tuna (100g)
• Lettuce (100g)
• Cucumber (1 piece)
• Tomato (1 piece)
• Lemon (1/2 piece)
• Onion (1/2 piece)
• Mayonnaise (1.5 tablespoons)
• Salt and pepper (20g)
• Olive oil (1/4 cup)
• Vinegar (1/4 cup)
• Honey (1 teaspoon)
• Mustard (1 teaspoon)
• Salt (1/4 teaspoon)

Instructions:

• Prepare the vegetables:
  Wash the lettuce, cut the olives in half, and slice the onion thinly.
• Make the dressing:
  In a bowl, mix together 1/4 cup olive oil, 1/4 cup vinegar, 1 teaspoon honey, 1 teaspoon mustard, and 1/4 teaspoon salt and pepper.
• Mix the salad:
  Combine the salad with the tuna in oil. Serve on a plate and refrigerate for about 15–30 minutes before serving.

3.9. Salmon Salad

Ingredients:

• Salmon (100g)
• Carrot (1 piece)
• Purple cabbage (100g)
• White cabbage (100g)
• Chicken egg (1 piece)
• Lettuce (5 leaves)
• Other seasonings: mayonnaise, salt, etc.

Instructions:

• Prepare the vegetables:
  First, wash and finely chop the white and purple cabbage, and lettuce into bite-sized pieces.
• Cook the carrot:
  Peel the carrot, wash it, and boil it until soft, then shred it thinly.
• Boil the egg:
  Boil the chicken egg, peel, and cut it in half or into quarters as desired.
• Cut the salmon:
  Dice the salmon into bite-sized pieces.
• Mix the salad:
  Combine all prepared ingredients in a large bowl, add 3 tablespoons of mayonnaise, and mix well until all is evenly combined.
• Chill:
  Finally, place the salad bowl in the refrigerator for 30 to 60 minutes to enhance the flavor and chill the dish.

3.10. Chicken Salad

Ingredients:

• Chicken (500g)
• Onion (1 large piece)
• Lemon (1 piece)
• Ginger (1 piece)
• Chili (1 piece)
• Garlic (5 cloves)
• Cucumber (1 piece)
• Seasoning (1 tablespoon)
• White vinegar (1 tablespoon)
• Vietnamese coriander (rau răm)

Instructions:

• Cook the chicken:
  First, wash the chicken and boil it with ginger for added aroma. Once cooked, remove the bones and shred the meat into thin strips.
• Prepare the onion:
  Wash the onion, then slice it thinly. If you want to reduce its pungency, you can soak it in a bit of vinegar.
• Make the seasoning mixture:
  Combine seasoning, lemon juice, minced garlic, and chopped chili.
• Combine the ingredients: In a large bowl, add the shredded chicken, Vietnamese coriander, and onion, then drizzle the seasoning mixture over it.
• Garnish: Slice the cucumber and arrange it on a plate for decoration, enhancing the dish's visual appeal.
• Let it marinate: Finally, wait about 30 minutes for the chicken to absorb the flavors before serving.

I hope that through these salad recipes suggested by Annam Gourmet, you have gained new ideas to enrich your daily menu. Don’t hesitate to experiment with various ingredients to discover unique flavors and create interesting, nutritious meals. Visit Annam Gourmet to find fresh vegetables for your salad. Wishing you and your family joyful and happy meals!

Contact Information - Annam Gourmet:

Website: https://shop.annam-gourmet.com/Hotline: 1900 636431
Email: customerservice@annam-gourmet.com

References: https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/nutrition-information-raw-vegetables