Healthy Salads for Spring (Recipes)

If you are a lover of salads, then surely you are doing the right thing for your body. Fresh salads are full of vitamins, minerals, fibers, and nutrients that have incredible health benefits. Below you will want to offer recipes that will surely delight you and help you enrich your eating habits.

Recipes for Salads

Quinoa Avocados Salad

Ingredients

For the Dressing:

  • 3 tablespoons olive oil
  • 3 tablespoons fresh lemon juice
  • 1 teaspoon honey or agave nectar
  • 1 clove garlic minced
  • 1 tablespoon finely chopped fresh basil
  • Salt and freshly ground black pepper to taste

For the salad:

  • 2 cups of water
  • 1 cup quinoa
  • 1/2 teaspoon salt
  • 2 teaspoons olive oil
  • 1 small bunch asparagus about 15 spears, cut into 1-inch pieces
  • 1 tablespoon fresh lemon juice
  • 1 cup frozen peas
  • 1 avocado chopped
  • Salt and freshly ground black pepper to taste
  • 1/4 cup chopped basil

Instructions

  1. In a small bowl or medium jar, combine the dressing ingredients. Whisk to combine or shake with the jar lid on tight. Set aside.
  2. Add water, quinoa, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.
  3. While the quinoa is cooking, cook the asparagus. In a large skillet, heat the olive oil over medium heat. Add the asparagus and fresh lemon juice. Cook until tender, about 5 minutes. Stir in the peas and cook for an additional 2 minutes.
  4. In a large bowl, combine quinoa, asparagus, peas, and avocado. Pour the dressing over the salad and stir until well coated. Season with salt and pepper, to taste. Stir in the fresh basil and serve.

Blackberry Spinach Salad

ingredients

  • 6–8 ounces Baby Spinach or Arugula
  • ¼ C thinly sliced red onion
  • 1–2 C fresh blackberries
  • ⅓ C crumbled goat cheese (optional- or use feta, insalada ricotta)
  • ¼ C toasted slivered almonds
  • ¼ C basil leaves- torn
  • 1 T chive or onion blossoms ( optional)
  • Balsamic Vinaigrette
  • ¼ C olive oil
  • ⅛ C balsamic vinegar
  • ¼ tsp salt and pepper
  • 1 T honey

instructions

  1. Make the dressing- mix all ingredients in a small bowl.
  2. In a large bowl, place spinach, basil and onions. Toss with just enough dressing to lightly coat ( You may not need all). Place dressed greens onto a platter or divide onto plates. Top with blackberries, goat cheese, a few basil leaves, almonds, and blossoms.

Asian Quinoa Salad

Ingredients

  • 3 cups cooked quinoa from 1 cup uncooked
  • 1 cup frozen edamame thawed
  • 1 cup thinly sliced carrots
  • 1 cup shredded red cabbage or finely chopped kale
  • 1/2 cup thinly sliced green onions
  • 1/2 cup chopped kimchi optional
  • 1/3 cup cilantro
  • 1 batch Ginger-Miso Dressing

Instructions

  1. Add all the salad ingredients to a large bowl. Pour the dressing over the salad and toss to combine. Serve immediately.

Perfect Spring Salad

Ingredients

  • 8 heads little gem lettuce bottom 1-inch trimmed off and separated into leaves (you can also use butter lettuce)
  • 4 Persian cucumbers thinly sliced
  • 1 Easter radish very thinly sliced (or 3 regular radishes thinly sliced)
  • 1 ripe avocado pitted, peeled, and thinly sliced
  • 3 tablespoons chopped fresh dill
  • 3 tablespoons chopped fresh mint
  • 8 canned artichoke hearts drained and halved
  • 12 ounces roasted asparagus cut into 2-inch pieces

For the Lemon-Champagne Vinaigrette

  • Juice of 1 lemon
  • 1 tablespoon champagne vinegar
  • 2 cloves garlic finely chopped
  • 1 shallot finely chopped
  • 1/3 cup olive oil
  • Kosher salt and freshly cracked black pepper to taste

Instructions

  1. For the salad: Arrange the lettuce leaves in a large salad bowl. Top with the sliced cucumbers, radish, avocado, dill, mint, artichoke hearts, and roasted asparagus.
  2. For the dressing: Combine all the ingredients in a small bowl and whisk to combine. Adjust the salt and pepper as needed.
  3. Drizzle the dressing over the salad and toss. Season with salt and black pepper. Serve immediately.
  4. Note-the dressing will keep in an airtight container for up to 5 days.

Green Spring Salad

Ingredients

  • Basil & mint dressing:
  • ¼ cup fresh basil or mix of basil and mint
  • 1 small garlic clove
  • 1 tablespoon lemon juice, plus some zest
  • 1 tablespoon white balsamic vinegar
  • 2 tablespoons extra-virgin olive oil, more as desired
  • Sea salt and fresh black pepper

Green Spring salad:

  • 1 bunch of asparagus, tender tops only
  • ½ cup peas
  • A few handfuls of salad greens
  • ½ cup chickpeas drained and rinsed
  • A few sliced radishes
  • ½ cup sliced mozzarella balls (vegan sub: avocado)
  • A handful of chopped, toasted pistachios
  • A handful of herbs: chopped basil, mint and/or chives

Instructions

  1. Make the basil & mint oil: In a food processor, pulse together the herbs, garlic, lemon juice and zest, balsamic, olive oil, and salt and pepper. Taste and adjust seasonings. Set aside.
  2. Prepare the salad: Chop your asparagus into 1-inch pieces. Blanch them for about 45 seconds in a pot of boiling, salted water. Remove immediately and transfer asparagus to a bowl of ice water. Let cool, then drain. (If you’re using fresh peas, blanch the peas as well, if you’re using frozen ones, just let them thaw and add them to your salad raw).
  3. In a large bowl toss together the blanched asparagus, peas, salad greens, chickpeas, radishes, and mozzarella. Add as much of the dressing as you like and toss again. Add the pistachios, chives, and mint. Taste and adjust seasonings. Transfer the salad to a platter and serve.
  4. This salad can be made up to a day in advance, just leave out the salad greens until you’re ready to serve.

Easter Salad

Ingredients

  • 1 cup slivered almonds
  • 12 ounces mixed spring greens
  • 16 ounces strawberries, washed, hulled, & sliced
  • 4 ounces crumbled goat cheese
  • For the Lemon Honey Vinaigrette
  • 1/2 cup sunflower, safflower, OR extra-virgin olive oil (neutral-flavored)
  • 5 tablespoons freshly squeezed lemon juice
  • 2 tablespoons honey
  • 1/4 teaspoon sea salt, plus additional to taste
  • Freshly ground black pepper, to taste
  • 1 teaspoon poppy seeds, optional

Instructions

  1. Adjust the rack to the center position and preheat the oven to 350°. Spread the slivered almonds on a sheet pan and bake for 5 to 7 minutes, or until fragrant and light brown, watching carefully to prevent burning. Set aside and allow to cool.
  2. To prepare the vinaigrette, measure all of the ingredients into a Mason jar. Tightly screw on the lid and shake vigorously until everything is thoroughly combined. Alternatively, you may whisk the ingredients together in a medium bowl or blend them in a mini food processor or blender.
  3. To assemble the salad, layer the mixed greens, sliced strawberries, toasted slivered almonds, and crumbled goat cheese in a large bowl. Just before serving, dress with your desired amount of Lemon Honey Vinaigrette and toss until the salad ingredients are evenly coated.

Notes

  • Toasting the almonds takes a few extra minutes, but it really is worth it as it brings out much more flavor and crunch. If you wish, you may use sliced almonds instead of slivered, or you can substitute your favorite type of nut.
  • The flavor of the oil is going to come through in the dressing, so try to use a good-quality oil with a neutral flavor. The leftover dressing should be refrigerated. However, if using olive oil, you’ll need to remove the vinaigrette from the fridge, allow it to come to room temperature, and shake well before using (olive oil can thicken or solidify once chilled).
  • If you don’t care for goat cheese, you may use crumbled feta (or even blue cheese) instead.
  • The recipe may be halved for fewer servings.


Calories: 210kcal | Carbohydrates: 11g | Protein: 6g | Fat: 16g | Saturated Fat: 3g | Cholesterol: 6mg | Sodium: 99mg | Potassium: 259mg | Fiber: 2g | Sugar: 5g | Vitamin A: 12.7% | Vitamin C: 54.6% | Calcium: 7.5% | Iron: 7.5%

Mediterranean Orzo Salad

Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes
Yield: 4 servings

Ingredients

  • 1 cup orzo, dry
  • 1 yellow bell pepper, diced
  • 1 red onion, diced
  • 2 spring onions, diced
  • 1/2 cup artichoke hearts, diced
  • 1/4 cup sun-dried tomatoes, diced
  • 1/4 cup parsley, minced
  • 1/4 cup olive oil
  • 1 lemon, juiced
  • 2 cloves garlic, grated or minced
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper

Instructions

  1. Bring a large pot of water to a boil and cook orzo according to package directions, typically 7-10 minutes. Once cooked, strain and rinse under cold water to cool, and set aside.
  2. While the orzo is cooking, prepare the vegetables and dressing. Chop the bell pepper, red onion, spring onions, artichokes, sun-dried tomatoes, and parsley into a dice.
  3. In a small bowl or jar, combine the olive oil, lemon juice, garlic, sea salt, and black pepper. Set aside.
  4. Once the orzo has cooled, add orzo and vegetables to a large salad bowl and cover with dressing. Toss well to combine and ensure that the salad is well coated with the dressing.
  5. Season with additional salt and pepper to taste as needed.
  6. The salad can be served immediately or stored in the fridge for up to 3 day

Apple Pear Spring Salad

Ingredients

Dressing

  • 1/2 cup sugar
  • 1/3 cup lemon juice
  • 2 tbsp dijon mustard or brown mustard
  • 2/3 cup olive oil
  • 1 tbsp poppy seeds

Salad

  • 2 bags (5 oz.) of Spring Mix Salad
  • 4 oz/ mozzarella cheese, shredded
  • 1 cup cashews, whole or halves
  • 1 crisp red apple, diced
  • 1 crisp pear, diced

Instructions

  1. Combine all dressing ingredients in a bowl or jar; mix and set aside.
  2. Combine salad ingredients together in a large bowl.
  3. Right before serving, pour dressing over salad and toss, coating the lettuce evenly. Serve and enjoy!

Squash Quinoa Salad

Ingredients

  • 1 medium summer squash chopped (about 2 cups)
  • 1 medium zucchini chopped (about 2 cups)
  • 1 tablespoon olive oil
  • 1 cup cooked quinoa
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • 2 teaspoons fresh dill finely minced
  • 1/2 teaspoon red pepper flakes optional
  • Salt + pepper to taste
  • 1/4 cup toasted pine nuts

Instructions

  1. In a large skillet over medium heat, saute the squash and in zucchini in the olive oil until almost tender, about 3 – 4 minutes. Season with salt and pepper.
  2. Add quinoa to the skillet and cook for another minute or so until everything is warm.
  3. Whisk together the lemon juice, zest, dill and red pepper flakes in a small bowl.
  4. Either transfer this mixture to a bowl or leave in the skillet and add the dressing and pine nuts. Toss to combine, taste and adjust salt and pepper as needed.
  5. Serve warm or cool in the fridge for 30 minutes.

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