Healthy Green Salad Recipe | Healthy Salad Dressing | Ingredients

By | May 28, 2010
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Healthy Green Salad Recipe

No. of Servings: 4 -6
Preparation time: 10 minutes
Cooking time: 0 minutes

Healthy Salad Dressing Ingredients:

  • Mixed salad greens – one 10 oz package (else you may also select your own mix of greens such as broccoli, cabbage, celery, lettuce, cucumbers etc.)
  • Lemon juice – 3 tablespoons
  • Mustard – 1 Teaspoon
  • Sugar – 1 teaspoon (optional)
  • Olive oil – ¼ cup
  • Red onions – approximately ½ cup once finely chopped
  • Tomatoes – 2(medium sized and diced)
  • Dried basil leaves – 1 teaspoon
  • Green bell pepper – 1
  • Salt and pepper – to taste

Method:

  1. Once the greens are purchased please ensure that they are meticulously washed in running water and then dried using a paper towel so that the excess water drains off along with any other impurities.
  2. Once the leaves are dry, transfer them into the salad bowl.
  3. The green bell pepper has to be washed and its seeds and vein taken out before finely slicing it.
  4. Once this is done add all the remaining ingredients namely lemon juice, mustard, olive oil, red onions, tomatoes, bell pepper, basil, salt and pepper to the greens already in the bowl and mix well. It is advisable to toss the salad so that every piece of green gets well coated.
  5. To give the salad a unique taste, even flavored vinegar such as garlic or raspberry flavors may be added to this salad. If doing so then reduce the quantity of lemon juice to 1 tablespoon.
  6. For an added summery twist to this salad, garnish it with toasted edible sunflower seeds which will also add a nice crunchiness to the salad.

Health tips:

  • Green leafy vegetables are known to be effective in managing ones weight as they make you feel full and satiated but at the same time are low on calories and fat. They also have a high fiber content which helps in muscle and tissue growth.
  • Greens are excellent sources of calcium and vitamin A and are hence recommended to form an integral part of the diet of pregnant women and children.
  • Similarly the oil that is obtained from basil leaves is known to be an effective combatant for premature aging, whooping cough, colds, bronchitis and even cancer. Those suffering from arthritis are also advised to include basil in their diet as it tends to have anti inflammatory properties. In many parts of the world, basil leaf tea is used to cure indigestion and other digestive problems.