Eat healthier with these 3 tasty salads

Salad has a bad rep for being a "boring" food, but it's so easy to spice it up with healthy ingredients. Try these three delicious recipes that will make it easy to watch your health.

PREP TIME: 10 minutes; SERVES 4

Ingredients:

• 75 ml  (1/3 c) balsamic vinaigrette
• 150 g (3 c) baby spinach leaves
• 350 g (1 1/2 c) sliced strawberries
• 5 ml (1 tsp) finely grated orange zest
• 5 ml (1 tsp) unsalted sliced almonds, toasted
• 15 ml (1 tbsp) chopped fresh basil

Instructions:

1. Put the dressing in a medium bowl. Add the spinach, strawberries and orange zest. Toss gently to coat
2. Divide among four salad plates. Scatter on the almonds and basil

Nutritional information per serving:

• 146 cal
• 12 g fat (2 g sat)
• 11 g carbs
• 2 g protein
• 3 g fibre
• 0 mg cholesterol
• 382 mg sodium
• 43 mg calcium

Strawberries are high in vitamin C but if you want even more antioxidants in your salad, use blueberries instead. They are among the fruits highest in immunity-boosting antioxidants.

Prep time: 10 minutes; Serves 6 

Ingredients:

• 125 ml (1/2 c) creamy vinaigrette
• 450 g (1 3/4 c) broccoli slaw
• 2 Granny Smith apples, cored and chopped
• 1 rib celery, finely chopped
• 125 g (1/2 c) raisins

Instructions:

1. Put the vinaigrette in a mixing bowl. Stir in the broccoli, apples, celery and raisins until well coated
2. Serve immediately or refrigerate for up to two days

Nutritional information per serving:

• 106 Calories
• 2 g Fat (1 g Saturated Fat)
• 23 g Carbs
• 3 g Protein
• 5 g Fibre
• 3 mg Cholesterol
• 271 mg Sodium
• 55 mg Calcium

PREP TIME: 15 minutes; COOK TIME: 0 minutes; SERVES 4 

Ingredients:

• 2 ripe beefsteak tomatoes, sliced
• 1 large avocado, pitted, peeled and sliced
• 1/2 small red onion, sliced, slices halved and separated into rings
• 1 can (450 g/15 oz) hearts of palm, drained and sliced crosswise on a diagonal into oval slices about 1 cm (3/8 in) thick
• 75 ml  (1/3 c) red wine vinaigrette
• Fresh minced parsley for garnish

Instructions:

1. Fan out the tomatoes and avocados near the outside of a platter. Scatter the onions near the centre then mound the hearts of palm directly in the centre
2. Drizzle the vinaigrette over the entire salad. Scatter on the parsley

Nutritional information per serving:

• 267 cal
• 20 g fat (3 g sat)
• 21 g carbs
• 5 g protein
• 8 g fibre
• 0 mg cholesterol
• 816 mg sodium
• 33 mg calcium

To reduce the sodium in this salad by 15 to 20 percent, rinse the hearts of palm before using. You can also cut the salt in the vinaigrette to one millilitre (1/4 teaspoon) or skip it altogether.

The next time you're craving something fresh and flavourful, try one of these three inventive salads for a healthy and satisfying meal.

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