A fresh salad with greens and rich nutrients sounds perfect, especially when the sun is shining outside. But after making a couple of your all-time-favorite recipes, a salad diet can get pretty boring fast. We all start to crave something perkier after a while to break the monotony of all those greens. That’s why we need new ideas for healthy salad recipes that are not only good for the tummy but also make our skin glow. It doesn’t matter how much we spend on good skincare – if we don’t keep count of the nutrients we intake, sooner or later we’ll start to look dry and feel dull.
We also have to consider how best to keep track of the calories and the nutrition we take in every day. Breaking down every recipe by googling each ingredient’s nutritional value is a hassle no one has time for. We suggest using a nutrition calculator app like RecipeIQ. The app calculates this information for any recipe – online or offline.
Why is this important? Because there’s a big difference between your average salad with lettuce and tomato, and a thoughtfully made salad that has all the nutrients we need for great skin – from antioxidants, and healthy fats to protein, and essential minerals. To help give you say goodbye to unhealthy meals, we’ve put together 4 superfood salad recipes that will be the answer to any skin problems. Whether you’re suffering from acne, wrinkles, inflammation, dryness, or uneven tone, put on your apron and start slicing those vegetables!
1. Chicken Kale Waldorf Salad
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Kale is not everyone’s favorite, but if you happen to be one of the lucky ones that do like it, this is one of the salad recipes that will be a lifesaver for you. As you might know, kale is one of the most vitamin C-rich foods on the planet. In fact, one cup of chopped kale equals 130% of your daily recommended intake of this antioxidant. Imagine mixing it with chicken and walnuts, which give a massive dose of protein and healthy fats. Then add apples and grapes – high in collagen-boosting flavonoids and skin-smoothing polyphenols. What could be better than this salad with hydrating veggies and glow-inducing fats?
Have your oven preheated to 350 F while you spread walnuts on a baking sheet, and toast them in the oven for 8 minutes. When you remove them, they should look golden and fragrant. Let the walnuts cool before chopping them into small pieces, and moving on to the dressing.
Take a relatively small bowl, whisk the ingredients together and stop only when the mixture is smooth. Add salt and pepper and put the dressing to one side.
Take a large bowl and add the fruits. Pour the magic dressing over them and mix it all together. Add the finishing touch with goats cheese, avocado, chicken, and toasted walnuts.
- 1 bag baby kale (about 6-8 cups)
- 1 granny smith apple, chopped
- 1/2 cup seedless red grapes, halved
- 1/4 cup dried cranberries
- 1/4 cup crumbled goat cheese
- 1/2 medium ripe avocado, diced or sliced
- 2 leftover grilled chicken breasts (8 ounces), diced into cubes
- 1/4 cup walnuts halves (1 ounce)
- 2 tablespoon extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 garlic clove, crushed
- 1 teaspoon dijon mustard
- Salt and pepper, to taste
2. Chickpeas and Zucchini Salad
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Zucchini is one of those superfoods that possesses many valuable minerals, including calcium, iron, magnesium, phosphorus, and plenty of potassium. In fact, one large zucchini, which is approximately 323 grams, contains 55 calories, 3.9g of protein, 1.0g of fat, 10.1g of carbohydrates, 3.2g of fiber, and 8.1g of sugar. What can we add to it to create the ultimate bowl of nutrition?
Chickpeas! They are a rich source of vitamins, minerals, and fiber. Chickpeas have a lot of health benefits – they help improve digestion, aid weight management, and reduce the risk of developing several diseases. Most importantly, chickpeas are also high in protein. Do you know what that means? They are an excellent replacement for meat in vegetarian and vegan diets. So check out the directions below to make this fresh nutrient-packed salad.
Take your large zucchini and slice it into small strips before lightly brushing it with olive oil. When you’re done, grill them for just a couple of minutes. Leaving the zucchini to one side, grab a small bowl and add the tahini, lemon juice, grated garlic, and some water to create a smooth, runny dressing. Add just a pinch of salt and pepper for a hint of flavor. Then, move on to your chickpeas. Start by draining your soaked chickpeas and put them in a pan. Then add cold water until you have twice the volume of the chickpeas and bring the water to boil. Next, turn the heat down and leave to simmer for 45-60 minutes.
After your chickpeas are cooked, coat them in the tahini dressing. Top it all off with tahini coated chickpeas, diced avocado, and the zucchini slices. And one last thing before you’re ready to tuck in – sprinkle soaked almonds over your salad, and you’ll be ready to begin!
- Chickpeas left to soak in water overnight
- 2 big handfuls of baby spinach leaves
- 1/2 avocado, diced
- 1 small handful of almonds, soaked in water overnight
- 1 zucchini, sliced into 1/2 cm disks
- Olive oil
- 2 tablespoons of unhulled tahini
- 1/2 lemon, juiced
- A pinch of salt
- 1 small garlic clove
- Freshly ground black pepper
3. Moroccan Watermelon and Pistachio Salad
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This is one of the most mouthwatering salad recipes and at the same time, it is full of healthy happiness, all in a bowl! It’s well-known that watermelon and cucumber have a water content of over 91% – 96%. But what does this mean for your skin? Not only does it keep your cells hydrated, but when your skin receives the right amount of hydration, it can flush out toxins more easily and reduce the appearance of wrinkles too. Then, there are pistachios. These super-healthy nuts are full of monounsaturated and polyunsaturated fats, as well as antioxidant vitamin E. All of which help to hydrate your soon-to-be glowing skin. Are you ready for a boost of salad fuelled energy? If so, you’re in luck, because this recipe is as easy as it gets!
Take a large bowl and add watermelon, cucumber, and onion. Then gently mix in your herbs, feta, and pistachios. Next, add olive oil, vinegar, salt, and pepper. And your last step – make sure it’s all mixed in well.
- 4-5 cups watermelon cut into 3/4-1 inch cubes
- 4 Turkish cucumbers (or one English) cut into 3/4-inch cubes
- 1/4 cup thinly sliced red onion
- 1/2 cup chopped mint
- 1/2 cup chopped Italian parsley
- 1/4-1/2 cup crumbled feta cheese (optional)
- 1/4 cup toasted pistachios
- 1/4 cup olive oil
- 1/8 cup red wine or white balsamic vinegar
- 1/2 teaspoon salt, or more according to taste
- Cracked pepper to taste
- Pinch ground clove to taste
4. Ahi Poke and Mango Salad
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Want a salad that will help fight against wrinkles and dullness? This ahi poke and mango tropical salad is one of the best salad recipes to have a smooth and glowing skin. Here is why: Ahi is rich in omega-3 fatty acids – these make your skin look youthful. Then there’s the seaweed, which is full of antioxidants and B vitamins – these fight the signs of aging. And lastly, everyone’s favorite mango, a fruit that is high in vitamin C, vitamin A, and folic acid. These vitamins are all the foundation of a bright, healthy complexion. So start slicing!
Take a small bowl and whisk the vegetable oil, ponzu sauce and wasabi together. Then add the tuna, mango and seaweed salad into another bowl, before drizzling a tablespoon of the dressing over the ingredients. Next step – sprinkle on the sesame seeds and get stirring. Mix the lettuce, avocado, and tuna into a different bowl and add more dressing to your liking. Lastly, sprinkle the salad with Hawaiian sea salt and add more sesame seeds before serving immediately.
- 2 tablespoons vegetable oil
- 1 tablespoon ponzu sauce
- 1/2 teaspoon prepared wasabi
- 4 ounces sushi-grade tuna, diced in large chunks
- 1/2 mango, diced in large chunks
- 1/2 cup store-bought seaweed salad
- 1/2 teaspoon black sesame seeds
- 2-3 cups loosely packed spring lettuce mix
- 1/2 avocado, sliced
- 1/4 teaspoon pink Hawaiian sea salt
Now that you’re full of new salad ideas, it’s time to put on your chef’s hat and start preparing these delicious bowls of goodness for the whole family. A little life hack for you – before you get slicing and dicing, make sure you’re feeling positive and put your love into it. It may not seem important now, but it has the power to transform the mood of all who eat your nutrient-packed salads!