Ah, salads. There is nothing as aesthetically pleasing and delicious like a salad platter.    A salad dish which is made of fruits and vegetables is very versatile. They can do anything on your table.

Healthy Salad

Ah, salads. There is nothing as aesthetically pleasing and delicious like a salad platter.

   A salad dish which is made of fruits and vegetables is very versatile. They can do anything on your table.

    Salads have been eaten since time memorial. They were eaten by the ancient Greeks, Romans and Persians.

     It was even a favourite of Mary, Queen of Scots who loved eating boiled celery roots with her greens.

       A salad can be used to augment any course of a meal. For example, it can be used as an appetizer, dessert or even eaten in place of a meal like your dinner.

     There are various benefits you can get from eating salads. Some of the benefits are:

They are rich in antioxidants.

           Salad ingredients like pepper, tomatoes, citrus fruits, carrots etc are rich in Vitamin A, C, Carotenoids and Flavonoids.

          These minerals are powerful antioxidants that free radicals in the body and prevent diseases.

They are high in fibre.

   Most people don’t eat enough fibre. That problem can be solved by adding more salads to your meal. Salad ingredients like fruits and vegetables are high in fibre. Recommended:https://estherlabelle.com/2020/07/22/how-to-eat-more-fibre-for-optimal-health/

     It is crucial for gut health, aids bowel movement and helps eliminate excess hormones from the body. 

   It aids in the prevention of different forms of cancer.

They aid weight control.

    Salads, as stated earlier, are high in fibre, rich in vitamins, minerals and enzymes but they are low in calories.

    So if you want to control your weight or even lose weight, eat salads together with a good source of protein because that combination digests slowly. 

   It will keep you full for a longer time so you won’t overeat. That, in turn, will keep your waistline trim.

Give clear skin.

       The high level of vitamins, minerals, healthy fats and water in salads improves skin elasticity and hydrates the skin. 

   That is crucial for keeping wrinkles and sagging skin at bay and other basic body functions.

They promote bone health.

     Vitamin D, K and Calcium are minerals that aid the building of strong bones. 

    Salad ingredients like kale, citrus, spinach and watercress are high in the vitamins and minerals mentioned above and they promote bone health.

      So consider adding veggies to your salad platter. These are some of the basic benefits you can get from eating salads. 

  There are so many delicious salad recipes you can try to satisfy your taste buds and keep your belly fat. Recommended:https://estherlabelle.com/?s=Smoothies

    Let’s explore some salad dishes you can add to your meals.

Mexican Fruit Salad.


4 oranges

4 bananas

¼ cup fruit French dressing.

I tsp.fresh mint.

I sweet pepper.

3 Tsp. shredded coconut.


 Cut the bananas into cubes. Arrange the sectional oranges and strips of pepper over the bananas. 

Add the dressing and put in the fridge for 30 minutes.

  Sprinkle with mint.

Warm Chicken And Tomato Salad.


3 tsp.Olive oil.

3 Tsp. Coconut oil.

2 tsp hazelnut oil.

1 bunch of chopped spring onions

Salt and ground pepper.

18 oz baby spinach leaves.

1 clove of garlic, crushed.

I tsp. chopped fresh mixed herbs.

2 chicken breasts. Cut into thin strips.

9 oz of halved cherry tomatoes.


    Trim any long stalks from the baby spinach leaves then place them in a serving bowl with the tomatoes and spring onions. Gently toss them together and mix.

    Heat the coconut oil in a frying pan and stir fry the chicken breasts over high heat until they are thorough cooked through.

   The chicken should be tender and lightly browned.

     Arrange the cooked chicken over the mixed salad.

Avocado Citrus Salad.


1 head lettuce.

2 Avocadoes

1 cup of grapefruit.

1 cup of orange sections.

1/3 cup of lemon French dressing.


    Line the salad bowl with the lettuce. Tear the remaining lettuce into bite-sized pieces. Peel and slice the avocadoes into the bowl. Add the grapefruit and orange sections.

     Add the French lemon dressing and toss lightly together.

Tuna Salad.


2 cans of Tuna.

2 cups of diced celery.


2 cups of diced cabbage.

2 tsp. minced parsley.

2 tsp. Olive Oil.

2 tsp. Lemon juice.

1 tsp. sea salt.

Mixed herbs.


  Flake tuna with celery, parsley and cabbage. Mix olive oil, lemon juice and sea salt into a small bowl and whisk together.

    Line salad bowl with the lettuce. Drizzle the salad with the dressing. Serve on the lettuce.

Italian Tomato Salad.


6 large tomatoes

½ top salt.

2 Tsp. olive oil

¼ tsp. pepper

1 tsp. dried oregano


Peel and slice the tomato and arrange on a platter. Sprinkle with oregano, salt and pepper.

Drizzle the olive oil over the salad and let stand for 4 hours.

Armenian Coleslaw.


          1 head cabbage, finely chopped.

          2 large beets, cooked and chopped.

           2 Tsp. vinegar

            1 large green pepper

            1 cup of Mayonnaise


      Mix the cabbage, beets and green pepper. Thin the mayonnaise with the vinegar. Mix into the salad and toss thoroughly.

Bangkok Shrimp Salad.

Healthy salad recipes


2 pounds shrimp

1 bay leaf

1 tsp salt

1 Tsp peppercorns

2 Tsp. soy sauce

½ cup green peppers

2 cloves of garlic (crushed)

3 Tsp. coconut oil

1 apple grated

1 cup of coconut milk



       Boil the shrimp, bay leaf, salt and peppercorns in water for 5mins. Drain, cool, peel and devine the shrimp. Cut them lengthwise.

      Sauté the garlic and shallots in coconut oil until they are transparent but not brown. Cool and mix with the remaining ingredients.

   Pour over the shrimp and serve over shredded lettuce.

   Divide the vegetables among six plates and chicken, then serve.

The Dressing.

Salad dressing especially commercially made ones is always high in transfat and contains preservatives.

They are usually the downfall of many people on a quest to eating cleaner and can sadly wreak havoc on your waistline.

    Thankfully, dressing a salad is like dressing a beautiful lady, it’s not complicated. It’s an art. Your imagination is the extra ingredient that makes your salad magic.

    You can make your salad dressing according to your taste. This is my salad dressing I use that is so delicious.


Coconut oil

Olive oil

Sea salt

Lime juice

Black pepper

Mix them and toss over salad. Divine.

  This salad dressing contains healthy fats which are very good for your health. 

  However, if you are a die-hard mayonnaise fan, you can make a healthier version of the commercial ones without the preservatives.

  Here is the recipe for your healthy and yummy mayonnaise.


1 egg yolk

½ tsp salt

1tsp. dry mustard (optional)

2 Tsp. lemon juice

1 cup of olive oil/coconut oil


Mix egg yolk, salt and mustard if you wish together in a bowl. Add oil drip by drip while stirring with a fork or beater.

When it starts to thicken, add the oil in a thin stream stirring constantly.

 If the mayonnaise gets too thick, add a little lemon juice and continue the slow addition of oil. Recommended:https://estherlabelle.com/2020/07/22/how-to-eat-more-fibre-for-optimal-health/

    So you can try different salads dishes and maintain your trim waistline.

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