Green Salad Recipes

salad greens

Green salad recipes are an easy, tasty and healthy way to eat nutritious food. All salad green leaves are very low in calories, yet provide essential nutrients including Vitamin C, beta carotene, folate, calcium and iron.

The problem arises when you toss these salad leaves in a heavy salad dressing like mayonnaise, oil or any other dressing. The key is to maintain moderation. Either reduce the quantity of dressing or make a healthier dressing.

The two most nutritious salad greens are spinach and watercress. Raw spinach is an excellent source of folate and vitamin C. Watercress also is a good source of vitamin C, beta carotene and iron.

Always, always use only fresh crisp salad leaves. If you have any doubt regarding the freshness of the leaves, discard them. Using them in your salad will not only result in a inferior quality salad but can also affect your stomach adversely.

Here are some very easy to prepare, nutritious green salad recipes you can try out. Please remember that there are no fixed recipes for salads. You can explore your imagination and prepare your own salad using the ingredients that are available.

Here are the most commonly used greens for the green salad recipes
* Chicory
* Cos or romaine lettuce
* Curly lettuce
* Iceberg lettuce
* Lamb's lettuce
* Lollo rosso
* Oak leaf lettuce
* Radicchio
* Rocket or arugula
* Spinach
* Watercress

So here are some recipes using salad greens.

Mixed Green Salad

Spinach and Strawberry Salad

Watercress and Rocket Salad

Cucumber and avocado salad

Salad dressings

Mixed Green Salad Recipe

Servs 4-6


1 Iceberg lettuce
50g organic Rocket
50g Lamb's lettuce
1 bunch of Watercress (remove any tough stems)
4-5 Tbsp vinaigrette dressing (see below)
1 Tbsp each of fresh Basil, Chives and Parsley (chopped)
Salt and freshly ground black pepper
2 red chilies, deseeded and finely sliced (to taste)
1/2 a clove of garlic


Rub a salad bowl with garlic. Tear the lettuce into bite size pieces and place in the bowl. Add the rocket, watercress amd lamb's lettuce as well and mix together.

Pour the dressing and toss gently. Add a little salt and black pepper. Scatter the herbs and chilies on top. Serve immediately.

Vinaigrette dressing

* 2 Tbsp Red Wine vinegar
* 3 Tbsp Olive oil (extra virgin)
* 1 Tbsp Honey
* 1/4 Tsp dried Oregano
* Salt and pepper to taste

Mix all ingredients and stir briskly to blend.

Spinach and Strawberry Salad

Serves 4-6


250 g baby spinach leaves (remove the stems)
1-1/2 cups of strawberries (sliced)
1/2 cup of toasted almonds
3-4 spring onions (both the bulb and shoots, chopped)
3-4 Tbsp Olive oil (extra virgin)
2-3 Tbsp Balsamic vinegar
Salt and freshly ground black pepper (to taste)


Toast the almonds in a oven at 160°C for a few minutes until brown or place the almonds in a small non stick frying pan and toast on a medium heat, until brown (shake the pan occasionally for even roasting). Place the spinach in a salad bowl along with the green onions and drizzle with a little olive oil (just enough to lightly coat the spinach ). Add the sliced strawberries and toasted almonds. Sprinkle with balsamic vinegar. Add a little salt and freshly ground pepper and toss the salad.

Serve immediately.

Watercress and Rocket Salad

Serves 4


1 Apple
1 Pear
100 g of watercress
100 g of rocket
1 fistful each of walnuts and almonds
1 Tbsp of Parmesan cheese (grated or shaved)
3-4 Tbsp Olive oil
1 Tbsp Lemon juice
Salt and freshly ground black pepper (to taste)


Remove the skin of the apple and pear (this is not necessary but I always do it to avoid the intake of any pesticides that are used these days to coat the fruits, to prevent the decay during transportation). Slice the fruits and pour the lemon juice on them, to prevent discoloration.

Place the watercress and rocket in a a salad bowl. Drizzle with extra virgin olive oil just to coat. Add the salt and black pepper and toss well. Scatter the nuts and sprinkle the Parmesan on top before serving.


Cucumber and Avocado Salad

Serves 4


1 cucumber (sliced)
1 avocado (peeled, stoned and sliced)
7-8 green onions (chopped)
1 fistful of chopped coriander

Juice of 1 lemon
2 Tbsp extra virgin olive oil
1 Tsp dried oregano
salt black pepper to taste
1 Tbsp honey

Add the cucumber, spring onions and coriander in a salad bowl and mix. Add the avocado in the end. Briskly mix all the ingredients under dressing. Pour the dressing and mix very gently.

Tuck in and enjoy!

Hopefully you would have liked these green salad recipes.

Green salad recipes to some more healthy salad recipes

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