strawberry and arugula salad

It's spring -- and that means it's time to start eating lighter. Salads are the perfect spring food. Why? Because they're healthy, refreshing, flavorful, and not to mention easy to make! Need some cooking inspiration? Here are six scrumptious spring salads under 300 calories:

 

strawberry and arugula salad

1. Strawberry arugula salad

This sweet and tangy salad is made with watercress, arugula, strawberries, and poppy seeds.

Ingredients:

  • 3 cups watercress leaves
  • 3 cups arugula leaves
  • 3 cups sliced strawberries
  • 1/4 cup orange juice
  • 2 teaspoons olive oil
  • 2 teaspoons poppy seeds
  • 1/2 teaspoon grated orange rind

Directions:

  • In a large bowl combine the watercress, arugula, and strawberries
  • In a small bowl whisk together the orange juice, oil, poppy seeds, and orange rind
  • Pour the dressing over the salad and toss together
Greek salad

2. Greek salad

This traditional Greek salad is made with a nonfat yogurt-based dressing to cut the calories in half without losing out on flavor.

Ingredients:

  • 3 cups romaine lettuce
  • 1 cup endive lettuce
  • 1/4 cup chopped red onion
  • 1/4 cup sliced radishes
  • 1 cup diced tomatoes
  • 2 tablespoons lemon juice
  • 2 teaspoons olive oil
  • 1 tablespoon nonfat plain yogurt
  • 1 teaspoon honey
  • 1/4 teaspoon dried oregano
  • 1/2 cup chopped fresh basil
  • Salt and pepper to taste

Directions:

  • In a large salad bowl combine the romaine lettuce, endive, onions, radishes, and tomatoes
  • In a jar mix together the lemon juice, oil, yogurt, honey, and oregano
  • Add salt and pepper to taste
  • Pour the dressing over the salad
  • Sprinkle the fresh basil on top, and toss together
Mint melon fruit salad

3. Mint melon fruit salad

This refreshingly sweet fruit salad makes for a healthy and tasty breakfast treat.

Ingredients:

  • 1 teaspoon grated lime peel
  • 2 tablespoons lime juice
  • 4 tablespoons honey
  • 3 tablespoons chopped fresh mint
  • 1/2 small honeydew melon, cubed
  • 1/2 cantaloupe, cubed
  • 1-pint strawberries, sliced
  • 1 cup fresh mango cubes
  • 1 cup fresh pineapple cubes

Directions:

  • In a large bowl mix together the lime juice, honey, and mint until combined
  • Add the fresh fruit, and toss to combine
Papaya pork salad

4. Papaya pork salad

This salad is both rich in protein and fiber to fill you up for hours on end.

Ingredients:

  • 1 tablespoons sliced natural almonds
  • 2 teaspoons ground cumin
  • 1 cup chicken broth
  • 12 ounces pork tenderloin cut into small strips
  • 1 tablespoon cornstarch
  • 1 tablespoon cold water
  • 1/4 cup apricot nectar
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon crushed red pepper flakes
  • 2 cups fresh pineapple chunks
  • 1/2 ripe papaya, cubed
  • 1 mango, cubed
  • 4 cups fresh spinach

Directions:

  • In a small bowl mix together the cumin, chicken broth, cornstarch, cold water, apricot nectar, lime juice, honey, and red pepper flakes until combined
  • In a large salad bowl mix together all other ingredients
  • Pour the dressing over the salad, and toss together
Mediterranean chickpea salad

5. Mediterranean chickpea salad

This light and refreshing spring salad combines filling chickpeas with fresh cucumbers and tomatoes.

Ingredients:

  • 1 15 ounce can of chickpeas, drained
  • 1/2 small red onion, sliced
  • 1/2 cucumber, chopped
  • 1 roasted red pepper, chopped
  • 3 tomatoes, chopped
  • 2 tablespoons parsley, chopped
  • 2 cloves garlic, chopped
  • 3 tablespoons lemon juice
  • 2 teaspoons extra virgin olive oil
  • Salt and pepper to taste

Directions:

  • In a small bowl, whisk together the parsley, garlic, lemon juice, extra virgin olive oil, salt, and pepper
  • In a large salad bowl, combine the rest of the ingredients together
  • Pour the dressing over the salad, and toss
Grapefruit avocado salad

6. Grapefruit avocado salad

This spring salad is loaded with healthy fats and antioxidants.

Ingredients:

  • 1 tablespoon olive oil
  • 1 tablespoon sherry vinegar
  • 1 1/2 teaspoons red wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 large pink grapefruit
  • 4 cups mixed baby greens
  • 1 cup sliced avocado
  • 1 cup sliced mango
  • 1/2 red onion, chopped

Directions:

  • In a small bowl mix together the oil, sherry vinegar, red wine vinegar, salt, and pepper
  • Using a serrated knife, peel the grapefruit, and then slice it into chunks
  • Add any grapefruit juice to the dressing, and mix well
  • In a large salad bowl combine the greens, avocado, mango, red onion, and grapefruit
  • Pour the dressing over the salad, and mix together

Spring clean your diet

Spring clean your diet with salads! They're the ideal meal to welcome spring and get ready for summer. While some salads might sound boring, they don't have to be. The above salad recipes are made with flavorful ingredients that will satiate you all day long. Try out one!

References

  1. "20 Low-Calorie Salads That Won't Leave You Hungry," Prevention, April 22, 2014.
  2. "300 Calorie Salads," Cooking Light, July 27, 2016.
  3. "Lunch for a Month: 31 Grab-and-Go Meals Under 400 Calories," Shape, n.d.

weight loss | nutrition | Salads | wellness