Who said salads are only for the summer? Salads can be light & nutritious side dishes or hearty meals on their own. Whatever type of salad you’re looking for, you can rest assured that it is healthy and packed with immunity boosters. (Hurry and stock up your freezer with seasonal produce before they disappear!)
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So, if you’re looking for ways to prevent winter colds and the flu, start by visiting the grocery store. From the classics like Waldorf to some more creative mixtures, we offer the best salad recipes to enjoy and stay healthy in cold days ahead!
This salad gets its name from the dressing invented in the 1920s in San Francisco, in honor of an actor from the play “Green Goddess.” The dressing is so rich that it can also work as a vegetable dip.
Immunity booster: Garlic. Besides a special zing to various recipes, this smelly veggie also has immune-boosting properties that come from the concentration of sulfur-containing compounds like allicin.
Sesame-coated chicken and cucumbers dressed in honey and orange juice make a great light dinner.
Immunity booster: Chicken. Who hasn’t opted for chicken soup when sick? Well, it is more than just a comforting food that warms you up. Chicken (and poultry meat in general) is rich in vitamin B6, which aids the formation of red blood cells. Note: Make sure the meat is fresh and unprocessed.
The dressing used in this salad is really versatile; you can use it for a number of salads and marinades. If you omit the sugar and add a teaspoon of Dijon mustard, you’ll get a delicious vinaigrette.
Immunity booster: Bell peppers. Did you know that bell peppers contain more vitamin C than citrus fruits? Besides boosting your immune system, vitamin C also helps keep the skin healthy skin.
The classic Waldorf Salad is very flexible – you can make it lighter by replacing the mayonnaise with whole-milk plain yogurt or add a sweet twist by introducing grapes and leaving out the salt. Also, you can replace the pecans with sunflower seeds.
Immunity booster: Lemon juice. Our bodies don’t produce or store vitamin C, that’s why we need to ensure regular intake. Citrus fruits (oranges, tangerines, limes, grapefruit) are a great source of this vitamin. Vitamin C is known to increase the production of white blood cells which are crucial for fighting infections.
Crisp broccoli is accented with red bell pepper, crunchy noodles and a toasted sesame dressing in this fast and easy salad. For an intriguing ﬂavor combo and a colorful presentation, cut a cantaloupe or honeydew melon into slices. Cut out the seeds in the middle of each slice and place each slice on a serving plate. Place a scoop of broccoli slaw at the center of each slice.
Immunity booster: Broccoli. One of the healthiest vegetables on the planet is supercharged with vitamins A, C, and E, minerals, as well as many other antioxidants and fiber. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.
This salad is a delightful contrast in tastes and textures—crisp spinach, crunchy walnuts, and dried cranberries, all with a zesty, sweet, and sour dressing.
Immunity booster: Spinach. Spinach is rich in vitamin C but also packed with numerous beta-carotene and antioxidants, which may increase the infection-fighting ability of the immune system. Similar to broccoli, spinach is healthiest when cooked as little as possible.
Save this recipe for Thanksgiving because there’s no better way to use up your turkey leftovers! Fluffy rice gives the best texture in this salad (we find long-grain white rice to be the best option). Don’t forget to use a fork to fluff it after it is cooked.
Immunity booster: Almonds. When it comes to fighting and preventing colds, vitamin E goes hand in hand with vitamin C. Vitamin E is a fat-soluble vitamin, which means it needs fats in order to be absorbed in the body. Almonds and other nuts are the best source of good fats. A cup of raw almonds provides almost 100% of the daily recommended amount of vitamin E.
The reason we love this salad (besides its healthiness) is its versatility. For instance, you can substitute the sweet potatoes with jicamas (Mexican potatoes). In that case, add a 1/4 cup dried cherries as well. This salad is best if served the day it’s made but if you keep it in the fridge, don’t forget to drain the liquid that accumulates in the bowl before serving. In that case, you can replace part of the sweet potatoes with grated carrots because carrots produce less liquid.
Immunity booster: Sweet potatoes. Sweet potatoes are rich in vitamin A. Vitamin A deficiency can lead to weakened immune system and increased sensitivity to infections. And since too much vitamin A in supplements can result in adverse side effects, the best way is to meet your daily vitamin A requirements through a healthy diet.
#9 BLT Salad
Bacon and tomatoes are tossed with shredded sharp Cheddar cheese and accented with red onion and a Dijon mustard vinaigrette in this fulfilling salad recipe. For a ﬂavorful variation, substitute crumbled blue cheese for the shredded Cheddar. You can also add light ranch dressing.
Immunity booster: Ginger. Ginger decreases inflammatory illnesses and helps a sore throat. It is also very effective in reducing chronic pains.
Lime zest and toasted coconut add a twist to the whipped cream atop this beautiful salad but, for a healthier snack, we recommend omitting the cream. Instead, top your salad with some honey. If you have tall, clear glass parfait dishes, this salad would make stunning individual servings, too.
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Immunity booster: Kiwi and papaya. These two tropical fruits are loaded with vitamin C and other essential nutrients – papayas also have a digestive enzyme called papain that has anti-inflammatory effects, as well as vitamins B and potassium, whereas kiwis provide folate and vitamin K, all of which are beneficial to your overall health.
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