Nutritional Salads to Boost Energy and Fitness

Energy level in our body make us active, alert and fit all the day. Fitness does not mean to take a diet which has low your energy level with a weight loss. We obtain more than 40% of our energy from fat alone. But we need more energy to digest fat than others. Fatty foods can cause many health problems. Energy salads are the best alternate for health and fitness.

In general, a good diet is a varied one, well balanced, with a target of steady weight loss and fitness. Eat more low calorie fresh fruit and vegetable salads that are high in vitamins, minerals and fiber.

Crash dieting is dangerous and does little to help you adjust permanently to a more appropriate eating pattern for maintaining weight loss. And it’s not just how much we eat but what we eat to fuel our body.



These energy salads not only help you to lose weight but suggest mouthwatering recipes to take the boredom out of dieting. These energetic salads will also help out to maintain your figure and health.

Best Nutritional Salads to Boost Energy Level and Fitness

Herb and Asparagus Salad

Nutritional Information /Per Serving

  • Energy – 78 kcals / 323 kj
  • Protein – 2g
  • Carbs – 2g
  • Fat – 1g
  • Calcium – 50g
  • Iron – 1g

Ingredients for 4 Serves:

  • ½ garlic clove, halved
  • ½ Cos lettuces, roughly torn
  • 60g lamb’s lettuce
  • ½ bunch of watercress
  • ½punnet of mustard and cress
  • ½ bunch of rocket
  • ½ small bunch of chervil
  • ½ bunch of chives
  • ½ bunch of flat leaf parsley
  • ½ bunch of basil
  • ½ bunch of mint
  • ½ avocado, peeled, stone and roughly chopped
  • 80g young asparagus

Preparation:

Step 1

Use the cut garlic clove to rub round the inside of a large bowl, then discard.

Step 2

Wash and prepare the salad greens, using as many as are available. Chop the chives and parsley and strip the leaves from the basil and mint, discarding the stems. Place the salad greens and herbs in the salad bowl with the chopped avocado and mix well.



Step 3

Heat a griddle pan, add the asparagus in a single layer and cook for 5 minutes, turning constantly, until charred and beginning to soften.

Step 4

To make the dressing, place all the ingredients in a bowl an whisk together, or place in a screw to jar and shake well.

Dressing:

  1. 1 tablespoon olive oil
  2. ½ tablespoon white wine or tarragon vinegar
  3. 1 garlic clove, crushed
  4. ¼ teaspoon soft brown sugar
  5. ¼ teaspoon sweet paprika

Step 5

Just before serving put the hot asparagus on the top of the salad, pour the dressing over the salad and toss well.



Feta and Rocket Salad

Nutritional Information /Per Serving

  • Energy – 228 kcals / 944 kj
  • Protein – 7g
  • Carbs – 6g
  • Fat – 20g
  • Calcium –152g
  • Fiber – 3g
  • Iron – 1g

Ingredients for 3 Serves:

  • 3 plum tomatoes, thickly sliced
  • 1 medium cucumber, sliced
  • ½ red onion, thinly sliced (optional)
  • 60g feta cheese, broken into chunks
  • 6–8 black olives
  • 8g rocket or watercress

Dressing:

  1. 2 tablespoons olive oil
  2. 1 tablespoon cider vinegar or lemon juice
  3. ½ garlic clove, chopped (optional)
  4. ½ tablespoon finely chopped basil and oregano
  5. Salt and pepper

Preparation:

Step 1

Arrange the tomatoes, cucumber, red onion, cheese and olives in a salad bowl.

Step 2

Combine all the ingredients for the dressing in a screw to jar. Shake until the mixture is pale and smooth, then pour over the salad.

Step 3

Toss the salad well and top with the rocket or watercress.

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Tropical Fruit Salad

Nutritional Information /Per Serving

  • Energy – 119 kcals / 506 kj
  • Protein – 2g
  • Carbs – 28g
  • Fat – 1g
  • Fiber – 3g
  • Calcium – 39g
  • Iron – 1g

Ingredients for 4 Serves:

  • 1 small pineapple
  • 2 passion fruit
  • 2 kiwifruit, peeled and quartered
  • 1 mango, peeled, stoned and sliced
  • 1 honeydew melon
  • 1 dragon fruit or pitihayas peeled and slice
  • 3 tablespoons mango or apple juice
  • 2 teaspoons orange flower water
  • Creamy topping to serve

Preparation:

Step 1

Cut the top off the pineapple and remove the skin. Roughly chop the pineapple flesh, discarding the core. Place the flesh in a large bowl.

Step 2

Halve the passion fruit and spoon out the fresh, juice and seeds and mix with the kiwifruit and mango. Add to the pineapple.

Step 3

Cut the melon in half, scoop out the seeds and roughly chop the flesh and add to the fruit salad together with the dragon fruit or pitihayas, and mango or apple juice.


Step 4

Sprinkle with orange flower water and chill in the refrigerator until ready to serve. Serve with creamy topping.

Variations:

Add any fresh seasonal fruit that your diet allows, such as peaches, cherries, blackberries, strawberries, kiwifruit, apricots and plums.