Healthy Food

Spring Mix Salad Recipe, Nutrition, and Calories

Spring Mix Salad Recipe, Nutrition, and Calories – Is salad good for your body? Reality is not always good. Here’s how to make a healthy salad and added with a healthy salad dressing recipe.

Should salad be a healthy food, why now is not it? Let’s see what makes salads unhealthy for your body Healthy salts should contain antioxidants and also contain a variety of healthful nutrients, as well as low calorie and low fat content.

Unfortunately now many salads that have a content that is not good for our bodies. Just because it is called “salad”, does not mean it is always healthy for your body.

5 Easy Steps To Create Healthy Salad

Adding unhealthy ingredients to the body can turn salads into unhealthy foods. So if you think that salads can make you healthy or even help you lose weight, stop adding non-food ingredients from now on! In a study conducted by the American Institute for Cancer Research, it was found that in general, there is a lot of cheese, sauce and sliced ​​fried chicken on salad in the restaurant.

That way, each portion of the salad contains more than 800 calories. In order for the salad you consume has lower calories and can remain a healthy choice that can satisfy your hunger, here are some things you can do as follows.

  1.  Adding green vegetables

Spinach, Romaine Lettuce and a mixture of dark green vegetables that contain many nutrients. These green vegetables have a lot of vitamins, minerals and antioxidants. And it only contains 10 calories in one cup.

  1. Adding a variety of colorful vegetables

But do not stop adding green vegetables. Here’s a list of some other vegetables you can add to healthy salads that contain lots of nutrients.

And on average it only contains 25 calories per cup: bit (shredded or cut into small pieces and then steamed briefly), green peppers, yellow and red, broccoli (can be consumed when raw or steamed briefly), cauliflower (it can be consumed when raw or steamed briefly), carrots (it can be consumed when raw and in the scar), cucumber (cut into small pieces), mushrooms, onion, radish, red cabbage, sprouts (alfalfa or nuts), tomato, cherry or wine.

  1. Complete with nutritious foods containing Protein

To make sure you stay powered after eating your healthy salad, add a nutritious protein content. They are beans (beans, black beans, etc.), chicken or turkey breast (roasted or burned), egg (boiled or scrambled), lentils, peas or beans, quinoa (cooked and cooled), salmon (canned or roasted), shrimp, tuna, and tofu.

  1. Also with high-calorie food to taste

In addition to having a high nutritional content, a healthy salad should also contain enough calories. You can choose one or two choices of high-calorie ingredients in one serving of your healthy salad.

They are liver (salted and dried 60 calories per ounce), avocado (one half the same about 140 calories), cheddar cheese (parmesan, has 100-120 calories per oz), chicken or tuna salad can be 200 calories for ½ cup, cheese, has 115 calories for ½ cup, croutons (using only wheat) are 140 calories per ½ cup, feta (goat cheese) has about 75 calories per oz,  nuts, walnuts, nuts or pecan, 180-205 for ¼ cup, olives (black or green, 5 has about 40 calories), raisin 110 calories for ¼ cup, and sunflower seeds have about 200 calories for ¼ cup.

  1. Healthy Dressing Salad

For most people, salad dressing is the best or best part of the salad. But salad dressing is circulating in the market very far from ‘healthy’. Most salad dressings contain lots of salt, fattening calories, and sugar. Salad dressings can have 500-700 calories that your body does not need. Here’s how to make a healthy salad dressing:

  • Just use olive oil
  • And vinegar or lemon juice
  • And spices for herbs or add chili for extra flavor
  • Add a little salt
  • For sweeteners, use stevia or a sweetener without calories

The general comparison for oil and vinegar mixtures is 3 to 1. However, if you monitor your caloric intake, substitute the ratio to 1 for oil and 3 for vinegar (you can also just add ¼ to 1 teaspoon of olive oil). You can also add a little garlic powder, oregano and basil.

In addition to using the above ingredients, you can also experiment on healthy salad dressing recipes using the following ingredients: alsa, mustard, pasta sauce, low-fat yogurt, low-fat buttermilk, low-fat mayonnaise, dried & minced, onions, balsamic or sherry vinegar. Mix all the ingredients in your healthy bowl and salad ready to serve.

Preparation of salad and dishes

Most often for the preparation of low-calorie salads raw vegetables are used, which must be thoroughly washed. After that, the products are cut into cubes, slices, straws. If heat treatment is necessary, it is recommended to cook, stew or cook vegetables for a couple, because such methods of cooking preserve vitamins and trace elements.

Roasting in oil is not recommended, as this increases the calorie content of the dish. White chicken or turkey meat is thoroughly washed, then boiled or cooked in a double boiler. Shrimp is usually boiled in salted water for about three minutes.

After all the products are prepared, you can start to directly chop them into a salad. From the dishes you will need a standard set: salad bowl, saucepan, cutting board, grater, knives, garlic. You may also need a small bowl to make a dressing for a low-calorie salad.

High-fat, low-calorie foods

The most nutritious are those in which a full-fledged pure protein is contained. To eat, you can choose from hearty, but low-calorie foods.

  • List of products with a calorie content of 60-120 per 100 grams:
  • Turkey or chicken breast
  • Lean white fish
  • Cottage cheese with a fat content of not more than 2%
  • Seafood
  • Eggs
  • Tofu
  • Kefir 1% fat content
  • Yoghurt without fillers and additives

They perfectly stabilize the level of sugar in the blood, and also speed up the metabolism. That is why, after using them, you will feel satisfied for quite some time.

Lowest Calorie Foods

The most low-calorie are those in which 100 grams account for less than 40 kilocalories. This list includes: Cucumber, Celery, Mushrooms, Fresh tomatoes, Salad leaf greens, Radish Cabbage.

Delicious low-calorie foods

In addition to simply satisfying the hunger, quite often we just want the food to be tasty. To the delicious low-calorie include those in which 100 grams account for 40-100 kilocalories.

Cauliflower with Eggs Salads

In order to make this salad you need half a kilogram of cauliflower, 4 boiled eggs, green onions (to taste), a little sour cream with low fat content (if there is an irresistible desire, it can be replaced with low-calorie mayonnaise). Cauliflower should be disassembled on inflorescences to boil and cool.

Then sprinkle it with lemon juice. Boiled eggs need to be cut, the same thing with a green onion. Stir the ingredients, add salt and add black pepper (if desired), season with sour cream. Salad is low-calorie, but at the same time satisfying.

Cabbage with Orange Salads

For this salad you will need white cabbage (somewhere around 300 g), one rather large orange, carrots and greens. Shred cabbage and carrots and mix them. Clean the orange (like grapefruit, that is, you need to remove all partitions) and break into small pieces. Add greens, salt and season with grape seed oil.

Cabbage Salad


Cabbage, one small head;

Carrots – one piece of a large size;

Vegetable oil – two tablespoons;


Finely chop the cabbage with a sharp knife. Carrots, washed and peeled, grate on a medium grater. Cut cabbage with your hands, that it would let the juice. Stir in a bowl of cabbage with carrots and, adding vegetable oil, stir.

Low-calorie Chicken Salad


Chicken – 190 g

Sour cream non-fat – 70 g

Mayonnaise – 60 g

Chicken egg – 5 pieces

Ham – 140 g green

Peas canned – 80 g dill spices


Just mix all the ingredients.

Salad “Vitamin”


Carrots – one piece of medium size;

Apple is half the fruit;

Lemon – half of the fruit;

Olive oil – for dressing salad;


On a large grater, grate the apple and carrots, cut the lemon pulp into small pieces. Season the salad with olive oil.

Salad with Garlic


Carrots – two pieces;

Potatoes are two pieces;

Garlic – two cloves;

Olive oil – two tablespoons;


Cook until cooked in a peel of carrots and potatoes. Without cooling, peel them from the skin and cut into small cubes. Garlic cut very finely and add to warm potatoes and carrots, pepper salad and salt, add olive oil and mix. At room temperature, let the salad stand for ten minutes.

Salad “For the Waist”

Thinly chop 300 g cabbage and one carrot. Put the mixture of vegetables in a salad bowl. Cut the orange, remove the white film, add the pulp to the vegetables. You need to do this over a salad bowl so that orange juice also gets into the dish. Chop the bunch of dill, add to the salad, stir.

You can put the dish in the refrigerator for half an hour. Then add “For the waist” to taste, season with grape seed oil and mix. As an ornament, use cranberries.

Salad “Inspiration”


Shrimp peeled – a small handful;

Lettuce leaves – ten pieces;

Onion sweet purple – half of the head;

Mint leaves – two branches;

Basil violet – two branches;

Orange sweet pepper – the fourth part of the fruit;

For sauce:

Soy sauce – one dessert spoon;

Light balsamic vinegar – one dessert spoon;

Olive oil – one tablespoon;


Boil water, remove from heat and season with salt. Put the shrimp for two minutes in this water, then flip them into a colander and cool. In a deep plate, combine the ingredients for the sauce and mix. Leave the salad leaves in small pieces in a bowl, add basil and mint, thinly chop the onion.

In the salad, add half the sauce and mix. The resulting salad put on a dish, on top of it, spread the shrimps, pepper, sliced ​​on a tonic strip, then pour the second half of the sauce.

Sweet Cabbage Salad


  • 6 cups of sliced cabbage (1/2 of cabbage)
  • 1 cup of carrot grated (1 medium carrot)
  • 1 cup of green bell pepper (1 medium-sized green praprika)
  • 1/2 cup of chopped onion
  • 2 tbs of olive oil
  • 1/2 cup of sugar
  • 1/2 cup of white wine vinegar
  • 1 tsp dried mustard
  • 1/2 tsp of celery seeds
  • 1/2 tsp of salt


 First, mix the first four ingredients in a large bowl and stir until evenly distributed. Then mix the sugar and the remaining ingredients into a small bowl and mix with a shaker.

Pour the vinegar mixture over the cabbage mixture, stirring slowly to mix it all together. Cover the salad container and chill for an hour. If you have, remove from the refrigerator and salad of your sweet cabbage you can enjoy coldly!

Sweet Salad Cabbage Nutrition Information

Calories per serving: 147

Calories from fat per serving: 29%

Fat per serving: 4.7g

Saturated fat per serving: 0.6g

Protein per serving: 1.6g

Monounsaturated fats per serving: 3.4g

Polyunsaturated fats per serving: 0.5g

Carbohydrate per serving: 25.3g

Fiber per serving: 3g

Cholesterol per serving: 0.0mg

Iron per serving: 0.8mg

Sodium per serving: 225mg

Calcium per serving: 54mg

Green salads for health and for weight loss

Everyone knows that green salads are an excellent source of vitamins, minerals and fiber. But most of us still do not eat enough greens, raw fruits and vegetables.

Let’s take a look again at the benefit that you can get by eating green salads! Green is called salads, the main ingredient of which is fresh salad greens – lettuce, spinach, arugula, etc. Caesar salad is also considered a green salad. This kind of salad is very useful for your diet program.

Well, hope this article of Spring Mix Salad Recipe, Nutrition, and Calories is very useful as well for you.

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