How to make a healthy and delicious salad


It’s been a month at home with the baby. 30 whole days. I would say the most difficult part for me is breastfeeding. I am trying to make it work. I will say, from my experience so far, that breastfeeding is not as easy as it is usually described to be.

One of the most challenging parts is to feed yourself. When you have no time to cook and no free hands to prepare a proper meal potato chips, chocolate bars and store bought cookies held in the kitchen cabinet often become the number one choise for breakfast, lunch and dinner. There is however another, healthier, option; You can have a salad instead. Just send someone to the market to buy some bags of pre-washed salad vegetables for you. Set the potato chip bag asside and keep reading to learn how to make a healthy and delicious salad.

saladWhen you want to eat healthily, but don’t have the time to cook a hot meal, salad is a quick and easy solution. That’s if you’re making it with the right ingredients – if you’re not, your salad could be a less-than-ideal option for your cholesterol levels. Don’t worry, though: the smart tips below are here to help you to make delicious and healthy salads every time.

The base

Lettuce is considered to be the essential basic ingredient for a salad, but – to everyone’s relief and pleasure – there are many different kinds to try. From iceberg and butterhead to romaine, all kinds of lettuce are delicious, and they can help you make a cholesterol lowering diet a balanced diet as well. When you get bored of lettuce, vegetables like cabbage, fresh spinach leaves and rocket are fantastic alternatives, as all of them are low in fat and have plenty of fresh flavour as well.

Choosing ingredients

Salad is a great option for one more reason: you can make it with whatever is in your fridge at the moment, and if you use your imagination, you’ll definitely discover some very interesting and delightful combinations. Just be careful: many common salad ingredients are high in saturated fat. These aren’t the best options for cholesterol levels, so it’s well worth paying attention and replacing these foods if you’re trying to take good care of your heart. Read on for tips on what to add to your salads and what to avoid to make them healthy and delicious.

Ingredients to add


There are a lot of ingredients to add to your salad that won’t affect your cholesterol levels. From the most common, like tomatoes, carrots, and cucumber, to the least common, like avocado and beans, all vegetables are a great way to add a lot of exciting (and healthy) variety to your meals.


Fruit in its turn can be an interesting addition to any salad. Most kinds of fruit are easy to combine with other salad ingredients, providing a tasty and unusual touch to an otherwise ordinary meal. Depending on your personal preferences, try adding strawberries, watermelon, apples, pears, mango, or berries to your salad, and enjoy a delicious feast for your taste buds. You could also try adding a squeeze of fresh lemon or orange juice to the dressing – this will provide a vivid, citrusy boost for your meal.


Replace traditional croutons in your salad with a healthier choice, like a handful of almonds, walnuts or peanuts. Nuts are full of ‘good’ unsaturated fats, which can help maintain healthy cholesterol levels when they replace ‘bad’ saturated fats in your diet.

Ingredients to avoid


Cheese adds more than just rich flavour to your salad: it’s also a source of saturated fat. Eating too much of this “bad fat” is one of the basic reasons cholesterol levels can increase. If cheese is an essential ingredient in your salad, then choose those a low fat or reduced fat option. In any case, try to limit cheese consumption.


Can’t resist the crunch and flavour of croutons in your salad? Next time, think about how well these actually fit in with a balanced diet: often deep fried, croutons are often full of extra fat that might just push you over the recommended limit. If you are looking for carbs to add to your salad, foods like quinoa or toasted wholegrain bread, pitta, or even wholegrain pasta are tasty options. Wholegrain foods are often rich in fibre, which is important for any healthy diet that also aims to reduce cholesterol.

Note: This post is hosted on Sweet Applepie. The photo and the text that appears bellow it was provided by the guest.

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