Easy To Make Salad - For Health And Weight Lose

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Salad with salmon

Salad with salmon

I love to eat vegetables but not too keen on salads. I mean I would still eat but not everyday. I love my quick stir fried vegetables. That’s because I was brought up that way. Almost all the salad that I had tried comes with a creamy dressing. It’s delicious but I won’t eat it everyday. Well everything changed ever since I made the Thai Beef Salad. I have been eating salad EVERYDAY!  But don’t get me wrong. I still eat some cooked vegetables.

I am so excited about my new found joy that I just have to spread this healthy craziness around. I have been sharing with my friends especially those who have health problems or wanting to lose weight. I invited some over to my home and I serve them salad as a main meal. They liked it very much. I really hope it doesn’t stop there but that they will go home and start making their own salad. I will check it out with them soon.

Eating raw salad is very beneficial to our health because when vegetables are not cooked, the enzymes remain much alive and bring much benefit to our body. They provide good fibre too. I remember a friend of mine was cured of constipation after she started eating salad everyday. I remember reading somewhere that raw vegetables act like a brush while cooked vegetables act like a mop. A brush cleans better than a mop.

Making salad is very simple, easy and quick, something which I have never thought of before. All you need are:

1. A good dressing

Best salad dressing

Best salad dressing

For me, the most important is the dressing. My best is still the dressing for my Thai Beef Salad. To make it a healthier dressing, I have changed the normal olive oil to a cold pressed extra virgin olive oil. I got mine from Asda. And to make my life easier, I make more to last me 2-3 days. I bought another bottle yesterday, from Costco. The brand is Kirkland and it comes in a dark 1 litre bottle. Reading the information at the back, it is also cold pressed, just what I want.

Cold pressed extra virgin olive oil

Cold pressed extra virgin olive oil

Pure olive oil is a very high quality oil, very beneficial to our health, best if it’s cold pressed. Our body needs good quality oil like olive oil, sesame oil, virgin coconut oil and flaxseed oil.

I use unrefined sugar in this dressing. Unrefined sugar is better for health than refined sugar. The same applies to salt. Sea salt is far more superior to table salt. Table salt is harmful to our health. I would like to try with honey one day to replace sugar. Manuka honey is the best.

2. Leafy salad vegetables and herbs

Here in UK, making salad is made simpler by lots of ready washed vegetables in packets. Costco sells big packets which is more economical. For a start, I would suggest going for smaller packets first. I did that. I always have a few packets in my fridge, some with herbs added.

3. Croutons

Chewy buttery garlic croutons

Chewy buttery garlic croutons

Making croutons is easy. The easiest would be oven baked but then they can turn out hard and crisp. But when drizzled over with the dressing, they are very delicious. Go for this one if your teeth need some exercise….*grin*. It’s very therapeutic to hear all the loud crunch….*smiles*. I still prefer the pan fried ones that are chewy and very flavourful, especially with the butter (picture here). And if you don’t want to smell like garlic everyday, I suggest that you make a few days supply in one go and then run for a quick shower…..*wink*

But for a healthier version, use olive oil (not extra virgin olive oil as it is not stable under heat). I go for a mixture of butter and olive oil sometimes.

4. Other vegetables

I love to add baby tomatoes. It adds colour to the salad and I love the sweet taste and its juiciness. I also boil beet root to add in (cut into smaller pieces). You can also add in boiled potatoes. Sometimes I do that. You can also add in some pan fried tofu if you like. I don’t use it because it’s inconvenient for me as it is not always available here. Of course you can also use steamed vegetables like green beans, baby corn, carrots, etc but then I prefer my salad raw if possible. Beans (cooked) and nuts would be a good addition but my children don’t like nuts added. Edamame (green soya beans) would be a great addition.

5. Meat and fish

Sliced beef seasoned with Schwartz Steakhouse seasoning

Sliced beef seasoned with Schwartz Steakhouse seasoning

If you want it fully vegetarian, you can omit this. But I like to add some meat into my salad sometimes. I still like the meat seasoned with Schwartz Steakhouse seasoning. It’s so simple and easy and yet so delicious. Just sprinkle the seasoning over the meat or fish, pan fry it and keep it in the fridge when it has cooled down. Slice the meat into strips and add to the salad any time you need some.

Salmon with Schwartz steakhouse seasoning

Salmon with Schwartz steakhouse seasoning

You can cook the same way for fish. As for the fish, you can just break into pieces with your hand. You can use any fish. I prefer to use wild Alaskan salmon because they are one of the best fish in terms of nutrients and comes from one of the least polluted waters. I must say the best seasoning that I have found is still the Schwartz steakhouse seasoning. It’s so easy to use and gives great taste. My top picture is my salad with wild Alaskan salmon.

Salad with poached egg

Salad with poached egg

You can also add poached egg if you don’t like to add meat or fish into your salad. I like it. The picture right here above with the poached egg was my lunch.

Be Creative

Well, the above are the ingredients that I have been using. They are enough to create many types of salad. It’s really so fun and so easy to make salad. I wish I had learned it long time ago. It’s not too late for you if you have not tried. I am sure you can come out with lots more types of salad. However, do chew your salad well, more so if you have poor digestive system.

Salad For Weight Lose

If you want to lose weight, I would recommend that you eat this as a main meal and put less of the carbohydrate like croutons and potatoes. Maybe put less sugar into the dressing, too. A friend of mine just told me last week that she lost 7 lbs in 2 weeks by just eating right. Not starving. But eating the right food the right way. Her breakfast is oat with fruits and nuts. Lunch is salad and finally a good, light dinner but no carbohydrate after 6pm. She also goes for walks on most days, after returning home from work. To me, that’s very inspirational! I admire her determination. She is just so happy. She said that when she takes salad for lunch she doesn’t feel heavy and sleepy and can concentrate on her work. I am so happy for her.

Salmon salad with beet root

Salmon salad with beet root

Oh yes, it’s quite sometime my little 4 year old friend, Ellie, had not come to my house. She came the other day. I cooked vermicelli for her and she liked it. I made this salad, salmon salad with beet root, here for lunch with her mom and another friend. They liked it very much. Each one of us had a big portion. We were so full and satisfied that we didn’t mind not having dessert.

Ellie's drawing


And see what Ellie drew for me……so sweet of her!! She drew it while we were chatting away. I am blown away by her drawing….just simply amazing from a 4 year old! The picture from left to right are:
Daddy, Ellie, Mommy, Aunty Christine (the other friend) and Aunty Mary (me). She said we were playing football. Football??? I forgot to tell her that I play badminton….haha.  And there clinging to her front was her Minnie Mouse. She came with a big, lovely Minnie Mouse soft toy. My friend wears spectacles and she even drew that! I really love this picture…..SO CUTE!!

Well, that’s so much about salad for this post until I learn more. I would love to hear what salad you made. Hope you are eating more healthy food and going for regular exercise, too.

Quote of the day……

“We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.”

- Adele Davis

Keep Learning Keep Smiling

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noobcook  on July 15th, 2011

this shows healthy can be yummy too. looks good!

food-4tots  on July 15th, 2011

Mary, I’m with you too. We have been doing the same for lunch lately because it’s real hot to cook any. It’s also very appetizing to eat something cold. Your salad looks very yummy! Your points are very useful to me. ;)

Tina  on July 15th, 2011

Hi Mary! My husband & I have always loved salad. Now, our 2 daughters who are only 5 & 9 years old are loving it too! I usually buy whole heads of romaine, boston or iceberg lettuce, and just prepare them myself, and incorporate them with meat like chicken & beef and other vegetables like carrots, cucumber, broccoli, tomatoes, etc.,

anncoo  on July 15th, 2011

I don’t mind to have the healthy salad everyday… looks perfect :)

serena @bigapplenosh  on July 15th, 2011

Great tips, Mary!

lena  on July 15th, 2011

i do eat salad but not always and we can also get the ready washed salad veggies in a pack, very convenient and some also come with croutons! but i believe the croutons that are freshly baked or cooked are still the better ones..

nisha  on July 15th, 2011

Loved your post, good one

tigerfish  on July 15th, 2011

Seriously I am also not a huge fan of salads. I prefer my stir-fried too. But these days when the weather is hot, the only dish I can think of is salad - because I do not like the additional heat generated by the wok! :O And when there is no mayo-type of dressing for salad, I seem to prefer it more…;p

rebecca  on July 15th, 2011

great salad tips :-)

Supergirl was here  on July 15th, 2011

WOOT! Somebody’s been slacking lately. Of course I’m not talking about you, Mary. I’ll be back to properly comment.

Ping ping ping, jeng jeng jeng, toink toink toink, but always kelup kelup kelup! :D

Supergirl was here  on July 15th, 2011


Umm…TMI about the constipation, but good to know. Lol. Ask your daughter what TMI stands for if you don’t know. I just told her the other day. Haha. By the way, I think you forgot to link a picture to where you said, “(picture here)”.

These salads look really yummy, Mary! I’m not much of a salad person, but it’s only because I’m lazy to wash and chop so many things. I know, I know, I’m so bad. I really should eat more salad. Ironically I love veggies. More of a veggie girl than a meat girl. My parents always tell their friends that I’m so easy to feed. Just have at least a dish of veggies for me for dinner and I will be satisfied. Now that I’m typing this out and thinking about it, it’s so true. Haha. I will always go for the veggie dish more over the meat dish. So all the salads that you’ve shown here, I woulda had no problems finishing. Would give someone a run for their money. Love that one with the beets and poached egg. Looks absolutely delicious. I never thought of putting a poached egg over my salad before - genius!

I hope I get to meet Ellie! She seems like a super bright 4 yr old. Her picture is REALLY WELL drawn for her age. Lots of attention to detail in her drawing. If Ellie’s Mom is reading this, your daughter is very bright and talented. Gotta take after somebody in the family ;). Thanks for sharing again Mary. Hope you will enjoy your BBQ! Have lotsa fun!

sweetlife  on July 15th, 2011

the salmon salad with beet root looks great, thank you for sharing tips for us busy cooks. in the summer heat salads are a wonderful option.

Angie's Recipes  on July 15th, 2011

Salads can be really great if made right! I love all 3 salads you prepared, salmon one particularly!!!

Pandy was late!  on July 16th, 2011

Too much slacking lately. lol. Will be back soon n win the game!! zooming…looming…n booming!! hahaha…

Aunty Mary! I love all ur salads!!! So so much better than all the salads i ate before… I love that salmon salad with beet root. Salads are good..easy to make n more healthier of cos…to have a proper diet plan this will definitely help a lot. I really dun mind eating it everyday! This will be in my food list for next summer! =D

Ellie..ellie…miss her a lot…i always remember those short n fun time i spent with her…her drawings really is amazing for a 4 year old. She is just too cute! Miss playing n talking with her.

Anyway Aunty Mary, Hope u have a wonderful day…Hugssss…

Kristi Rimkus  on July 17th, 2011

Wonderful salads! I could eat salad every day. Can’t wait to try these. Have a good Sunday!

Drick  on July 17th, 2011

now that is a beautiful salad, lots of good stuff… just the thing for hot summer days we are having… like the dressing too

Anna Johnston  on July 17th, 2011

Looks so good, I’m a fan of anything that has a poached egg on it. They just taste SO good. :) Love the picky at the end too, 4 years old you say, very impressive. :)

Mary  on July 18th, 2011

@noobcook - Totally agree with you! :D

@food-4tots - Thanks very much! I hope I will still be eating this when comes to the cold winter. Lovely to know that you are eating lots of salad, too :D

@Tina - Wow….you bring up your children well…starting them on salad early! I wish I had done that before. Well, I’m glad that they love it now. Thanks very much for sharing what you use in your salad :D

@anncoo - Thanks very much, Ann! I think I’m glad to see my fridge each time I open it….vegetables for salad :D

@serena @bigapplenosh - Thanks very much, Serena! :D

@lena - Oh…that’s good you can get ready washed salads there. I definitely can’t find that in my hometown. Going to really miss salads if I go back for holidays. Yes, homemade croutons are still the best and LOTS cheaper than bought ones. Have fun eating salads! It’s so healthy :D

@nisha - Thanks very much, Nisha! :D

@tigerfish - Now I think I am too comfortable here when I think of the weather…not hot and humid. The only thing I complain is the grease. So, less cooking is still best. I love to boil or bake and hardly any deep frying. Salad just fits in perfectly :D

@rebecca - Thanks very much, Rebecca! :D

@Supergirl was here - Ooops…a new word to learn here..TMI. Yet to check with her. No, I didn’t forget to link the picture. It’s just the one right above. I didn’t phrase it properly. But thanks very much for pointing that out.I’m glad that you like to eat vegetables. You are going to get lots of this when you come! :D It’s so fun making salad! Now, I’m sure you will meet Ellie when you come. I will invite her! You are going to join some of our crazy parties :D

@sweetlife - You are most welcome, Bonnie! Yes, these salads are so good in this warmer weather. Hope I will still eat them when winter comes :D

@Angie’s Recipes - Thanks very much, Angie! I am still learning, trying to create more. I love all our salads…..always look very delicious! :D

@Pandy was late! - Yes, you have lost a few times. Time to gear up…..jia you jia you! :D Yes, you are going to eat lots of salads when you come next year. Actually the list of food is getting longer…haha. Yes, Ellie is really cute. She talks so much and can reason very well. Hope to see her again soon.

@Kristi Rimkus - Thanks very much, Kristi! You do eat very healthy. Lovely to know that :D

@Drick - Thanks very much, Drick! Yes, it’s the dressing that got me hooked…haha :D

@Anna Johnston - I know, I saw it on your post…beautiful poached egg! :D I love poached eggs too. We can start a Poached Egg Club…haha :D

Tasty Trix  on July 18th, 2011

Just this summer I have become a huge raw salad fan! This would be a fabulous addition to my salad repertoire!!

Mary  on July 18th, 2011

@Tasty Trix - We are on the road to good health! :D Would love to see your salad too.

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