Top five salad recipes for healthy body, mind and soul/ five best salad recipes to maintain good health/ one pot mean recipes/ high nutrition food recipes

Red wine chicken salad with Spinach dip.

Ingredients 

Arugula 4-5, 

Spinach 5-6,

Basil 2-3, 

Bell pepper 1/2 cup, 

Onion slices 1/2 cup, 

Cherry tomato, 

Carrots shredded 1/2 cup, 

Chicken breast, 

Parmesan, 

Feta cheese, 

Olive oil 1 tsp, 

Orange juice 1/2 cup, 

Red wine 1/2 cup, 

Salt, 

Method

take a pan add some butter, and red wine and fry chicken breast in it till it's cooked, sprinkle some salt and keep aside.

in another vessel boil water then add spinach and leave for five minutes, take out the cooked spinach leaves, and let it cool. make a paste of spinach, orange juice and some parmesan and the dip I ready.

in another bowl mix bell pepper, onion slices, cherry tomatoes, shredded carrots, arugula leaves, basil, feta cheese, parmesan cheese, olive oil, salt, and black pepper (optional) and toss. Place chicken on it, pour some orange juice and serve with spinach dip.

Guava salad. 

Ingredients 

Guava 1/2 cup, 

Pineapple 1/4 cup, 

Iceberg leaves, 

Romaine leaves, 

Arugula leaves, 

Basil leaves, 

Sesame seeds 1 tsp,

Orange juice 1/4 cup, 

Salt, 

Herbs for seasoning. 

Method

Cut guava and pineapple into pieces, 

In a bowl take guava, pineapple, basil,  arugula and romaine leaves. 

Season with salt,  sesame seeds and herbs and give a good toss. 

Now add orange juice and the salad is ready. 

Egg avocado salad. 

Ingredient

Boiled egg 4

Olives, 

Few leaves of-

Romaine, 

Arugula, 

Mesclun, 

Iceberg, 

Radicchio, 

Avocado 1,

Parmesan cheese, 

Shredded Onion 1/4 cup, 

Olive oil 2tsp, 

Nuts of your choice 2tbsp, 

Lemon juice, 

Black pepper

Oregano. 

Method

Peel and slice avocado and keep aside. 

Take salad leaves Romaine, Arugula, Mesclun, Iceberg, olives and Radicchio, in a bowl add seasoning and lemon juice and give a good mix. 

Add avocado, olive oil, lemon juice and toss.

Finally,  add parmesan, black pepper and oregano. 

Cut each boiled egg into four pieces and serve along with salad. 

Arugula Avocado  salad

Ingredients 

Avocado  1 cup, 

Arugula leaves 1 cup, 

Cucumber 1/2 cup, 

Cherry tomato 1/2 cup, 

The onion sliced 1/4 cup, 

Swiss cube cheese, 

Poppy seeds, 

Olive oil 1 tsp, 

Salt 

Method

take a bowl and mix Arugula,  tomatoes,  cucumber and onion slices. Add salt and give a toss. 

Now add poppy seeds, Swiss cube cheese and olive oil. Mix well. 

Red bean and corn salad

Ingredients 

Red bean 1 cup, 

Corn 1/2 cup, 

Baby spinach 10-12,

Onion sliced 1/4 cup, 

Cherry tomatoes 1/2 cup, 

Burrata cheese, 

Salt, 

Black pepper, 

Herbs, 

Lemon juice 2 tsp, 

Basil. 

Method

take corn kernels, boil or fry them in a pan and keep aside.

Take a cooked red bean in a bowl,  add corn kernels, onion slices,  cherry tomato and baby spinach. 

Add seasoning salt,  herbs, black pepper and lemon juice and mix well. 

Serve with burrata cheese and basil leaves. 

Approx nutritional value of some ingredients:

Chicken is a popular and widely consumed meat that offers various nutritional benefits. Here's an overview of the nutritional value and benefits of chicken:

Chicken (Per 100 grams, raw, skinless, and without bones):

- Calories: Approximately 165 kcal

- Protein: Around 31 grams

- Fat: About 3.6 grams (varies based on the cut and cooking method)

- Cholesterol: Varies based on the cut, but lower compared to red meats

- Vitamins: Contains essential B vitamins like B6, B12, niacin, riboflavin, and others.

- Minerals: Provides minerals like iron, phosphorus, zinc, magnesium, potassium, and selenium.

 Eggs (Per Large Egg, approximately 50 grams):

- Calories: Around 70-80 kcal

- Protein: About 6 grams

- Fat: Approximately 5 grams (mostly unsaturated fats)

- Cholesterol: Roughly 185 mg

- Vitamins: Rich in vitamins like B12, riboflavin (B2), folate (B9), and vitamin D.

- Minerals: Contains essential minerals such as iron, phosphorus, and selenium.

 Arugula (Per 1 cup, raw, approximately 20 grams):

- Calories: About 5 kcal

- Protein: Around 0.5 grams

- Fat: Less than 0.5 grams

- Vitamins: High in vitamin K, vitamin A, vitamin C, and folate.

- Minerals: Contains calcium, potassium, and magnesium.

 Red Beans (Per 1 cup, cooked, approximately 177 grams):

- Calories: Around 220 kcal

- Protein: Approximately 15 grams

- Fat: About 1 gram (mostly unsaturated fats)

- Carbohydrates: Roughly 40 grams

- Fiber: Provides around 13 grams of dietary fiber

- Vitamins: Contains vitamins like folate (B9), thiamine (B1), and vitamin K.

- Minerals: Rich in minerals like iron, magnesium, phosphorus, and potassium.

 Avocado (Per 1 medium avocado, approximately 150 grams):

- Calories: Approximately 240 kcal

- Protein: About 3 grams

- Fat: Contains around 22 grams of healthy monounsaturated fats

- Carbohydrates: Roughly 12 grams

- Fiber: Provides around 10 grams of dietary fiber

- Vitamins: High in vitamins like vitamin K, vitamin C, vitamin E, and several B vitamins.

- Minerals: Contains potassium, magnesium, and small amounts of other minerals.

Incorporating a diverse range of these nutrient-rich foods into your diet can contribute to overall health and well-being.

                          Happy  Cooking!!!!