Around the world with salad

Salad is good for you — that much we know. Studies have shown that eating a salad before your meal may help you:

  • Reduce caloric intake over the course of your meal and day, as well as
  • Boost overall vegetable consumption by 23%.

But simply eating romaine with your favorite dressing gets old fast. One of the best ways to keep salad fresh: Think globally.

From Mexican corn to Indian cucumber, here are 5 easy salads to try.

Veggie-packed Italian Salad

Italian dishes like homemade pasta take a long time to make, but it’s easy to make up that time with salad. Nothing is simpler than a slice-and-serve Caprese or a chopped veggie variety like this recipe.

Start with lettuce, cucumbers, artichokes, tomatoes and olives. Add avocado to boost healthy fats or pepperoncinis for heat. And since this salad itself is simple, don’t skip making the from-scratch dressing. With a whole cup of parsley, it’s a great source of vitamins A, K and C.

Mexican Grilled Corn Salad

You know corn is a good source of fiber, but did you know it also gives you 10% of the folate, magnesium and other minerals you need every day? This Mexican take uses fresh lemon, lime and herbs to punch up its flavor, and it’s delicious as a side dish, with tacos or on an entree-sized salad.

Tip: If you don’t have a grill, cut fresh corn straight off the cob and marinate the salad a little longer. It won’t be smoky, but it will be bursting with freshness and texture.

Australian Pea Salad

Australian cooking relies heavily on herbs and vegetables, and this dish is full of both with its mix of green peas, cabbage, radishes, mint and parsley.

This recipe uses antioxidant-rich frozen peas, so it can be made year-round, and it’s also packed with cabbage, which helps with diabetes prevention.

Indian Cucumber Salad

If you’re new to using spices, this recipe is a great first step into the world of Indian spices. Cucumber, red onion and tomato create a crunchy base. A dressing made from lime juice, chiles, cumin and vegetable oil brings flavors together. Peanuts add texture, protein and healthy fat. Bonus: It’s also vegetarian and vegan.

Spanish Orange & Fennel Salad

If you’re looking to take salad to the next level in nutrition and taste, look to Spain.

Packed with orange and fennel, this salad is basically a big bowl of vitamin C, in addition to being a great source of fiber and potassium. Dressing the red onion and fennel in orange juice, vinegar and yogurt softens their flavors, so it’s a great dish for first-time fennel eaters.

Enjoying the around-the-world treatment? Click here to try it with chicken soup.

Ashley Brantley

Ashley Brantley has been writing about food, culture and health for more than a decade, and has lived in three of Tennessee’s four major cities (Memphis, Nashville and Knoxville).

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Filed under: Food & Recipes


Ashley Brantley has been writing about food, culture and health for more than a decade, and has lived in three of Tennessee’s four major cities (Memphis, Nashville and Knoxville).