6 Reasons You Eat Vegetable Salad

Now, if you prefer vegetable salad, then you can make a vegetable salad with the following 6 reasons.

Who doesn’t like to eat salad?

Especially the vegetable salad! The one which contains leaves and is not set first. Salad does eat healthy, but it can make a healthy but delicious salad! Here are 4 tips for making vegetable salad for a diet that remains delicious, of course.

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What is Salad?

Salad, according to the dictionary, is cold food which is a mixture of raw or cooked vegetable mixtures, usually seasoned with oil, vinegar, or other types of dressings, and usually salad is a side dish for red meat, fish or other types of protein. (source: Oxford)

What Causes Someone to Like Salad?

It must be because it promises to provide healthy and filling food intake. But not a few also avoid vegetable salad because it tastes bad and the salad ingredients are less tempting.

Well, if you already know the following 4 tips for making vegetable salads, all you have to do is make your own delicious vegetable salad recipe and suit your own taste. The important thing is you must master these 4 basic things first.

Pay attention to the vegetables you use

The most basic tips are always mixing various types of vegetables in your salad menu, such as Kale, baby spinach, Lolo Rossa, to soft herbs such as basil and cilantro. Various types of vegetables will provide a variety of flavors and are not plain. In another case, using iceburg lettuce will give it a plain and watery taste, because iceburg has a high water content. So if you want to get a variety of strong flavors and textures, make sure to use a variety of vegetables.

Pay attention to vegetable cuts

Surely you will immediately refuse if you are given a salad with super large chunks of vegetables? Yup, a salad with large chunks of vegetables can be boomerang, because it brings out the taste of the vegetables, for those who don’t like vegetables will immediately refuse. It is better to cut vegetables into small and reasonable pieces. Make sure the vegetables don’t intimidate the salad connoisseur. This also makes the dressing easier to strengthen the taste of the vegetables.

The Vegetables Must Be Perfectly Dry Yes

The most crucial thing to do next is to make sure the vegetables are perfectly dry. It might look trivial but it really affects the taste of the salad later. Dry vegetables will perfectly absorb the dressing, vegetables that still have water will find it difficult to absorb the dressing and cause the vegetables to taste strange and unpleasant. The tip is to use a salad spinner to dry the vegetables!

Do not use excessive dressings

Don’t feel that the salad will taste good by adding a lot of dressings. Very wrong! A little goes a long way. Excessive dressing will actually change the flavor of the salad, this also affects the composition of the dressing used. In general, dressings contain 3 parts olive oil and 1 part acid (vinegar or lemon juice). Excessive acid will cause vegetables to change in texture and taste. If you understand 3: 1 then just adjust the dressing according to taste by adding a variety of other sauces.

Basically, salads contain vegetables, protein from nuts, fruits (fresh or dried fruit), or cheeses. Whatever the contents of the salad will taste good if you understand the 4 tips for making vegetable salad above. Because it will be easier to create and still give a good taste.

Why should we eat fruit salad or vegetable salad? Yes, the secret is of course the fruit and vegetables themselves.

Vegetables along with fruit are super foods that can keep us from various dangerous diseases, such as heart disease, cancer, and diabetes. It also has a variety of very healthy ingredients, including fiber, vitamins and antioxidants. In fact, it is so healthy that we are advised to consume at least 5 servings of vegetables and fruit totaling 400 grams per day. That way, the risk of developing heart disease, stroke and some types of cancer will decrease.

Benefits of vegetables for our bodies

1. Good for digestion

As we know, vegetables are the best source of fiber for the body. Fiber is an important component for maintaining a healthy digestive tract and preventing constipation and other digestive disorders. Eating foods high in fiber will also lower your risk of developing colon cancer.

2. Get the ideal body weight

Vegetables are also a source of foods that are low in fat and calories. So, this food is good for those of you who are on a diet and trying to limit your calorie intake to the body. Of course, this benefit cannot be obtained if vegetables are processed in an unhealthy way. The benefits of vegetables will be covered if the processing is done by frying them or seasoning them with lots of oil, salt, or other high-fat ingredients.

3. Prevent hypertension

Green vegetables are rich in nitrites and nitrates, so they can protect you from high blood pressure. In addition, unsaturated fats from nuts and olive oil can also provide the same effect.

4. Reducing the risk of cancer

Vegetables such as cabbage, back cabbage, and broccoli contain indoles and isothiocynates. Both are components that are believed to protect the body from colon cancer, breast cancer, skin cancer, and several other types of cancer. Broccoli which is still in the form of buds also has a higher sulforaphane content than broccoli that is already large. This component is known to have the ability to protect the body from cancer. After all, almost all vegetables are high in antioxidants, which can protect the body from exposure to excess free radicals. This excess exposure can damage cells in the body and lead to the formation of cancer cells.

5. Relieve stress

Not many know the benefits of this one vegetable. Yes, vegetables can also help relieve stress because they will naturally help improve your mood. In addition, eating vegetables will also make you feel healthier and fresher. In fact, vegetables are also believed to help relieve symptoms of depression.

6. Makes skin healthy

It is no secret that vegetables can make skin healthier and look firmer, brighter, and shiny. This benefit is obtained from the content of vegetables that are good for the skin, such as:

Vitamin C in orange and green vegetables is good for triggering collagen production so that the skin looks supple and firm

The lycopene in red vegetables can protect the skin from sun exposure

Antioxidants in blue or purple vegetables, such as eggplant and purple cabbage, can protect the skin from exposure to free radicals

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How to make an easy and healthy fruit salad

Okay, now, besides talking about preserving calories and increasing protein intake for health, we will also talk about wrong. Why should you eat a salad every now and then? Yes, this is because salads contain so many vitamins that other foods cannot meet.

For those of you who are interested in salads, here are some salad recipes that you can try.

Here are several salads recipe for you to try. They are all easy to make and will boost your health.

If you like to know more about fruit salad recipe cook book then can by from Amazon Associate click this link

1. Milk Fruit Salad


• 1/2 watermelon

• 1 dragon fruit

• 3 apples

• 1 pear

• 250 ml full cream liquid milk

• 2 pieces of yogurt

• 10 tablespoons sweetened condensed milk

• Grated cheese (to taste)

Cornstarch (to taste)

How to make:

• Prepare the fruit that will be used, then cut each fruit into cubes.

• Heat full cream liquid milk, then add sweetened condensed milk.

• After mixing, add cornstarch and stir until thickened.

• Once cool, add the yogurt, stir, then mix into the chopped fruit.

• Add grated cheese on top, then chill in the refrigerator.

• Once cool, the fruit salad is ready to be served.

2. Yogurt Fruit Salad


• 2 green apples

• Grapes (to taste)

• 1/4 watermelon

1 packet of coconut juice (remove the water)

1 packet of Nutrijell (any taste)

• 1/2 lime

• Water (just enough to cover the apples)

3 cups Green Fields Yoghurt Plain (@ 125 ml)

1 sachet of Maestro mayonnaise (100 grams)

• 2 sachets of sweetened condensed milk

• 1/2 teaspoon salt

• Cheese for sprinkling (to taste)

How to make:

• Prepare all ingredients. Chop the fruit and cooked Nutrijell.

• Then, lightly soak the apples and squeeze the lime (so that the apples do not turn yellow). Drain well.

• Combine apples, grapes, watermelon, coconut juice and Nutrijell agar in a container.

• Add yogurt, mayonnaise, sweetened condensed milk, and salt, then mix well.

• Give grated cheese and ice cubes. Serve.

3. Honey Fruit Salad


• 1 sachet of Orange flavored Nutrijell

• 1 80 ml sachet of mayonnaise

• 4 tablespoons honey

• 8 tablespoons sweetened condensed milk

• 1 large apple

• 1 large pear

• Grapes (to taste)

1 slice of watermelon (medium size)

How to make:

• Combine all sauce ingredients (mayonnaise, honey, and sweetened condensed milk), then mix well together.

• Cook Nutrijell according to the instructions on the package.

• After the Nutrijell is cooked and gelatinized, cut it into small pieces.

• Dice fruit according to taste.

• Put the fruit in a large bowl and add the sauce. Mix the fruit with the sauce.

• Add grated cheese on top of fruit salad.

• To make it more delicious, put it in the refrigerator before serving.

4. Jelly Fruit Salad


• 1-2 pears

• 1 orange

1 packet of Nutrijell (any taste)

• 1 packet of sweetened condensed milk

• 1 packet of mayonnaise

1 packet of cheese (small size)

1 cup Cimory yogurt (small size)

How to make:

• First, make Nutrijell jelly first. Once finished, cut into cubes.

• Then, dice the pears.

• For the sauce, mix the condensed milk, mayonnaise, and yogurt, then stir.

• Combine the Nutrijell agar pieces with the pears and then mix with the sauce mixture.

• Peel the citrus fruit, then add on top, then sprinkle with grated cheese.

• Ready to be served.

5. Almond Fruit Salad


• 1 apple

• 1 pear

• 1 orange

Almonds (to taste)

Raisins (to taste)

Cheese (to taste)

Sauce ingredients:

• 1 sachet of mayonnaise

• 1 bottle of yogurt

How to make:

• Prepare all ingredients, don’t forget to dice the fruit and peel the oranges.

• Mix the mayonnaise and yogurt, then mix well.

• Mix the fruit in a 150 ml container or according to taste.

• Pour 2 or 3 tablespoons of salad dressing, then add grated cheese, raisins and almonds for sprinkling.

• Do not forget to chill first so it is more enjoyable to eat.

6. Red Apple Salad


1/2 box of small packaged Nutrijell (cooked)

• 1/2 apple

• 1-2 tbsp Nata de Coco

• Dressing ingredients:

• 2 tbsp Yakult

• 2 tablespoons sweetened condensed milk

• 2 tbsp mayonnaise

• Grated cheese for sprinkling

How to make:

• Dice apples and Nutrijell.

• Combine all the dressing ingredients.

• Combine the dressing ingredients with apple slices, Nutrijell, and Nata de Coco.

• Sprinkle with grated cheese.

• Serve cold to make it even more delicious.

If you like to know more about fruit salad recipe cook book then can by from Amazon Associate click this link

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9 Metabolic Cooking Recipes


More Than 250 Recipes Available


Makes 2 Servings


� 2 handfuls kale leaves
� 1 teaspoon cayenne pepper
� Cooking spray
� Sea salt


1. Preheat oven to 350�F.
2. Arrange kale on a non stick baking sheet.
3. Very lightly coat kale with cooking spray and a bit of sea salt.
4. Sprinkle cayenne pepper on top of the kale and bake for 10 minutes or until crispy.




Makes 2 Servings


� 2 medium (5oz) sweet potatoes
� 1 teaspoon paprika
� � teaspoon onion powder
� � teaspoon thyme
� � teaspoon rosemary
� � teaspoon garlic powder
� Pinch of cayenne pepper
� 1 teaspoon olive oil


1. Preheat oven to 375oF. In a small bowl, stir together paprika, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.
2. Slice the sweet potatoes in half lengthwise.
3. Brush each half with olive oil.
4. Rub the seasoning mix over the cut surface of each half.
5. Place sweet potatoes on a baking sheet or in a shallow pan.
6. Bake until tender or about 45 minutes.

Nutritional Facts

(Per Serving)

  • Calories: 124
  • Protein: 2g
  • Carbohydrates: 27g
  • Fat: 2g




Makes 1 Serving (4 to 6 small pancakes)


� 6 egg whites
� � cup oatmeal (dry)
� 1 tablespoon unsweetened apple sauce
� Pinch of cinnamon powder
� Pinch of stevia
� 1 apple, diced finely
� � teaspoon baking soda
� Cooking spray


1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan.
2. When bubbles start to form, place evenly on pancake some of the diced apple.
3. Let them set in before flipping the pancake.
4. Makes about 4-6 pancakes depending on the size.

Nutritional Facts

(Per Serving)

  • Calories: 240
  • Protein: 28g
  • Carbohydrates: 32g
  • Fat: 0g




Makes 2 Servings


� 2 sirloin steaks (4oz each), cut in strips� 1 tablespoon olive oil
� 1 small onion, diced
� 1 clove garlic, crushed
� 2 diced tomatoes
� 1 teaspoon ground ginger
� 4 tablespoons apple cider vinegar
� Salt and pepper


1. Place the oil in a large skillet and brown the steaks in it over medium-high heat.
2. When both sides are well-seared, add the onion, garlic, and tomatoes.
3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine.
4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids evaporates completely.

Nutritional Facts

(Per Serving)

  • Calories: 208
  • Protein: 31g
  • Carbohydrates: 3g
  • Fat: 8g




Makes 2 Servings


� 8oz shrimps, shelled and deveined
� 1 tablespoon macadamia oil
� � teaspoon paprika
� Pinch cayenne pepper
� 2 cloves garlic, crushed


1. In a skillet over medium-high heat. Saut� the shrimp and garlic.
in the oil for about 5 minutes until it�s pink.
2. Sprinkle the paprika and cayenne over it.
3. Cook for about another minute and serve.

Nutritional Facts

(Per Serving)

  • Calories: 159
  • Protein: 23g
  • Carbohydrates: 1g
  • Fat: 7g





Makes 4 Servings


� 1 pound pork tenderloin
� � cup apple cider vinegar
� 2 tablespoons unsweetened apple sauce
� 1 clove garlic
� 2 teaspoons soy sauce
� � teaspoon grated ginger
� 2 teaspoons Dijon mustard


1. Place the pork in a slow cooker (or in a baking dish).
2. Combine all remaining ingredients in a bowl and mix together.
3. Pour mixture over pork, coating the pork generously.
4. Cover and cook on low for 6 hours (or 45 minutes at 350oF in cooking in oven).

Nutritional Facts

(Per Serving)

  • Calories: 182
  • Protein: 30g
  • Carbohydrates: 2g
  • Fat: 6g




Makes 2 Servings

Perfect for a snack, spread or sandwich


� 2 small whole wheat tortillas
� � cup quinoa, cooked
� 4 egg whites
� � avocado, cubed
� 1 cup lettuce, shredded
� � cup salsa
� � cup red onion, diced
� � cup black beans
� � cup fresh cilantro


1. Cook quinoa and egg whites separately. Then mix with black beans, cilantro and onion.
2. Spead half mixture equally on whole wheat tortillas.
3. Top with salsa, avocado and lettuce.
4. Wrap and enjoy!

Nutritional Facts

(Per Serving)

  • Calories: 272
  • Protein: 17g
  • Carbohydrates: 33g
  • Fat: 8g





Makes 1 Serving

Perfect for a snack, spread or sandwich


� 1 whole hard-boiled egg
� 3 hard boiled eggs, whites only
� 1 tablespoon Greek yogurt
� Pinch of chilli powder
� Pinch of garlic powder
� Pinch of onion powder
� 1 teaspoon apple cider vinegar


1. Peel the eggs and slice the eggs in half.
2. Carefully remove 3 yolks (leaving 1 yolk) into a mixing bowl.
3. Mash the eggs with a fork. Stir in, yogurt, chilli powder, garlic powder, onion powder, apple cider vinegar, and mix until creamy.

Nutritional Facts

(Per Serving)

  • Calories: 129
  • Protein: 20g
  • Carbohydrates: 1g
  • Fat: 5g



Makes 1 Serving


� 1 scoop Vanilla Iso-Smooth Isolate Protein
� 1 shot of espresso
� � cup of greek yogurt
� Pinch of stevia
� Pinch of cinnamon
� 5 ice cubes


Blend and Enjoy!

Nutritional Facts

(Per Serving)

  • Calories: 169
  • Protein: 35g
  • Carbohydrates: 3g
  • Fat: 1g


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100 Great Vegan Recipe Cookbook

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4. Increased fiber intake


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