3 Healthy Salads You Can Eat Everyday for Better Immunity and Digestion

A salad is a food item that is made of different types of fruits and vegetables, and they are usually considered in raw form. It may be dressed or topped with cream, lemon juice, oil, or some fruit juice. A salad may be kept frozen, chilled, or simply served at room temperature. In some cases, it may also be served warm.

People usually refer to the salad as something that is green in color and consists of cruciferous vegetables and seasonal fruits. The vegetables may include lettuce, cabbage, kale, or spinach- and such a salad is often called garden salad.

There are the following types of salads:

    •  Appetizer salads

    •  Side salads

    •  Main course salads

  •  Dessert salads

Some other types of salads are bean salad, tuna salad, Greek salad, Israeli salad, mixed fruit or vegetable salad, and sōmen salad.

Benefits: Are Salads Healthy?

what are the benefits of salad?

Eating salads is a well rewarding experience because they provide you with your daily dose of vitamins and minerals in their purest form, besides increasing the number of antioxidants in your blood. One should go for leafy greens in salads because they offer a huge nutritional benefit and can be had fresh.

Here’s why you should go with eating salads every day:

1. Rich in Fiber

2. High in nutrition

3. Can be made with seasonal fruits and vegetables

4. Helps in weight management

5. Is full of healthy fats

6. Boosts metabolism and digestion

7. Increases appetite

8. Keeps you away from snacking

9. Improves nervous system

10. Lowers calorie count

11. Easy to prepare and eat

12. Cut down bad cholesterol

13. Works as an appetizer

14. Easy to top (salad dressing)

15. Not too expensive to make

16. Can be served chilled or warm

Eating different types of salads daily can help you boost your immunity and can offer better protection against heart diseases. It would also keep diabetes, blood pressure, and skin disorders in check. Most of the salads are rich in fiber, a nutrient that can help your digestive system stay strong.

Delicious Salads for Lunch and Dinner

Healthiest salads you can make at home

We are offering the recipes of three delicious and healthy salads that you can get started with today. They are:

    •  Healthy Couscous Salad Recipe

    •  Healthy Italian Chicken Pesto Pasta Salad Recipe

  •  Healthy Avocado Guacamole & Feta Salsa Salad with Cheese Recipe

We welcome you to check out these three easy types of salads today. They don’t take more than 10 mins to prepare and more than five minutes to be eaten. These recipes are easy to prepare and are the perfect options to take to work or enjoy as a versatile side dish. You can store these power-packed and delicious salads in an airtight container in the refrigerator for up to 2 days.

Tip: These are just the kind of healthy filling foods that you can eat before you go out drinking.

healthy vegan couscous salad

Healthy Couscous Salad Recipe

As one of the healthiest salad options around, the Healthy Couscous Salad is easy to make and makes for a filling food. It is the perfect companion to your lunches and dinners, and here’s how you can get started with it.


    •  100 gms couscous

    •  200 ml vegetable stock

    •  2 pieces spring onion

    •  1 red pepper

    •  ½ cucumber

    •  50 gms feta cheese

  •  2 tbsp pesto


    •  Dip couscous into a large bowl.

    •  Pour over the stock.

    •  Cover it and leave for 10 mins until the mixture becomes fluffy and all the stock has been absorbed.

    •  Slice the onions and pepper and dice the cucumber.

  •  Add these to the couscous, fork through pesto, crumble in feta, then sprinkle over pine nuts to serve.

Nutritional info

Serves 4

    •  Calories 384Kcal,

    •  Total Fat 16.2g,

    •  Carbs 53.1g,

    •  Sugars 5.6g,

    •  Fiber 5.9g,

    •  Protein 12.4g,

    •  Sodium 519.8mg,

  •  Potassium 207mg

Also read: Looking for some healthy salad dressing recipes for weight loss? Here they are!

Healthy Italian Chicken Pesto Pasta Salad Recipe

Who doesn’t love cold or hot salad bowls? And who doesn’t know pesto pasta salad recipes? We are sure you guys can’t get enough of this simple dinner idea. Brown rice is used here for that little extra healthier punch plus it cooks fast whilst the chicken is sautéing. The first time this recipe was put to action, it stole the limelight at a dinner party like a boss.


  • 16 oz package pasta (gluten-free)

  • 1 tsp olive oil

  • 2 cloves garlic, minced

  •  2 boneless skinless chicken breasts, diced

  • 1 sliced onion

  • Salt & pepper to taste

  • 1/3 cup diced tomatoes

  • 1/2 cup pesto sauce

  • Arugula leaves (Optional)


    •  Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes and then drain.

    •  Heat oil in a large skillet over medium heat.

    •  Sauté garlic until tender, then stir in chicken.

    •  Season with salt & black pepper.

    •  Cook until chicken is golden and cooked through.

    •  In a large bowl, combine pasta, chicken, tomatoes, onion, arugula leaves, and pesto.

  •  Toss to coat evenly.

Nutritional Info

Serves 8

Nutritional value per serve:

    •  Calories 326 Kcal,

    •  Fat 10 g,

    •  Carbs 40 g,

  •  Protein 17 g

Next up is another sizzler that is popular in western countries for its exceptional health benefits and relative ease of making.

Healthy Avocado Guacamole & Feta Salsa Salad with Cheese Recipe

It’s the summer special of guacamole & feta salsa. The tomatoes in the traditional salsa keep the sanity of the recipe alive and the addition of guacamole gives it a distinct color and flavorful texture. The latter is added because it is a good source of dietary fiber, vitamin c and folate, and Vitamin K but is low on cholesterol.

Did you know that avocado is a popular muscle building superfood too? It’s because they are full of monosaturated fats and vitamins, and you should eat half to one avocado every day.

Feta also does what it does best- it boosts the creaminess of the salsa and makes it even more nutritious. This salad is rich in calcium and is a delicious summer special for the people who love food. Make it today and serve it with pita or vegetable chips and enjoy your weekend.


    •  1 plum tomatoes, chopped

    •  1/2 ripe avocado – peeled, pitted and chopped

    •  2 tbsp finely chopped red onion

    •  1/2 clove garlic, minced

    •  1-1/2 tsp snipped fresh parsley

    •  1-1/2 tsp chopped fresh oregano

    •  1-1/2 tsp olive oil

    •  1-1/2 tsp red or white wine vinegar

  •  2 ounces crumbled feta cheese


    •  Gently stir tomatoes, avocados, onion, and garlic in a bowl.

    •  Mix in parsley and oregano.

    •  Gently stir in olive oil and vinegar.

    •  Gently stir in olive oil and vinegar.

    •  Stir in feta.

  •  Cover and chill ideally for 2 hours before serving.

Nutritional Info

Serves 6

Nutritional value per serve:

    •  Calories 67kcal,

    •  Fat 6g,

    •  Carbs 3g,

  •  Protein 2g

Disadvantages of Eating Salads

Disadvantages of eating salad

Eating salads in an ill-advised manner could harm you just as easily, especially if you top it with additives like cream or olive oil. These can increase the number of calories and fats that you would consume, and can directly contribute towards weight gain. If you are a diabetic or heart patient, the situation could be worse for you.

Here’s why you should not eat salads in excess:

1. Can cause indigestion and bloating

2. Can make you hungry after some time

3. May have too many antioxidants

4. Can cause heartburn

5. Can cause dehydration

6. Can lead to weight gain

7. May stop absorption of nutrients from the food

8. Can cause allergy

9. Can cause stomach cramps or vomiting

Nothing is worse than relying on a salad diet without a nutritionist’s advice. If you start such a diet for weight management or just because it is a ‘fad’, you are sure to hurt yourself in the long run. It is thus better to eat salads in moderation with your regular meals instead of munching them mindlessly.

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