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5 Salads That Are Completely Lettuce-Free!

September 12, 2015 4 min read

When you think about eating a healthy salad, do you get depressed by the thought of lettuce? That relatively flavorless, rabbit food? If so, we've got something for you! What follows are 5 super healthy and nutritious salads that skip the boring lettuce completely!

1. Corn And Bean Salad

cornandbean PREP TIME:10 minutes / TOTAL TIME:10 minutes + chilling time /SERVINGS: 4 1 can (14 oz) corn kernels, drained 1 can (15 oz) kidney beans, drained and rinsed ½ c chopped red onion 1 clove garlic, minced 1 red bell pepper, chopped ½ c sliced black olives ¼ c finely chopped fresh cilantro ¼ c rice vinegar 1 Tbsp canola oil 2 tsp chili powder ½ tsp salt ¼ tsp cayenne pepper 1. COMBINE the corn, beans, onion, garlic, bell pepper, olives, and cilantro in a large bowl. 2. WHISK together the vinegar, oil, chili powder, salt, and cayenne pepper in a small bowl. Pour over the salad and toss gently. Chill at least two hours before serving. NUTRITION (per serving) 235 cal, 9 g pro, 40 g carb, 8 g fiber, 8 g sugars, 7 g fat, 1 g sat fat, 1025 mg sodium

2. Summer Antipasto Salad

antipasto PREP TIME:20 minutes / TOTAL TIME: 25 minutes / SERVINGS: 4 Dressing 3 Tbsp red wine vinegar or balsamic vinegar 2 Tbsp olive oil ½ clove garlic, minced ⅛ tsp dried basil ⅛ tsp salt ⅛ tsp ground black pepper Salad 1 sm bunch broccoli, cut into florets 1 med zucchini, cut into 2" matchsticks 1 lb shrimp, cooked 1 c cherry tomatoes, halved ½ c canned artichoke hearts, drained and quartered ⅓ c pitted kalamata olives 4 oz part-skim mozzarella cheese, cut into ½" cubes 8 slices reduced-fat deli ham, rolled into tubes 16 slices turkey pepperoni 1. MAKE the dressing: In a small bowl, whisk together vinegar, oil, garlic, basil, salt, and black pepper. 2. MAKE the salad: Bring a medium saucepan of water to a boil. Fill a large bowl with ice water and set near the stove. Working in batches, boil broccoli and zucchini just until tender (they will turn bright green). Use a slotted spoon to transfer vegetables to ice water to halt the cooking process. Drain well. Place shrimp in the center of a large platter. Arrange broccoli, zucchini, tomatoes, artichoke hearts, olives, cheese, ham, and pepperoni in small mounds around the shrimp. Drizzle with dressing. NUTRITION(per serving) 271 cal, 30 g pro, 8 g carb, 3 g fiber, 1 g sugars, 14 g fat, 4 g sat fat, 880 mg sodium

3. Balsamic Tomato And Roasted Pepper Salad

tomato PREP TIME: 10 minutes / TOTAL TIME: 45 minutes / SERVINGS: 4 1½ tsp balsamic vinegar 1 tsp extra-virgin olive oil 1 tsp flaxseed oil 1 sm clove garlic, minced ¼ tsp salt ⅛ tsp freshly ground black pepper 2 lg red bell peppers, halved and seeded 2 lg tomatoes, cut into ½"-thick slices ⅓ c julienne-cut fresh basil leaves 1. PREHEAT the broiler. Coat a broiler-pan rack with cooking spray. 2. WHISK together vinegar, olive oil, flaxseed oil, garlic, salt, and pepper in a cup. Set aside. 3. PLACE bell peppers, skin side up, on the prepared rack. Broil, without turning, for 8 to 12 minutes, or until the skins are blackened and blistered in spots. Place the peppers in a bowl and cover with a kitchen towel. Let stand 10 minutes, or until cool enough to handle. Peel the skin from the peppers and discard. Cut the peppers into ½"-wide strips. 4. ARRANGE tomato slices on a platter. Scatter pepper strips on top and sprinkle with basil. Drizzle dressing over salad. Let stand at least 15 minutes to allow flavours to blend. NUTRITION(per serving) 66 cal, 2 g pro, 9 g carb, 3 g fiber, 6 g sugars, 3 g fat, 0 g sat fat, 170 mg sodium

4. Curried Sweet Potato Salad

curry PREP TIME: 20 minutes / TOTAL TIME:34 minutes / SERVINGS: 6 2 lb sweet potatoes, peeled and cut into rough ¾" chunks 3 Tbsp pecans ½ c fat-free plain yogurt 2 Tbsp light mayonnaise 2 Tbsp brown sugar ½ tsp curry powder ⅛ tsp salt 1 c juice-packed canned pineapple tidbits, drained 3 scallions, sliced 1. PLACEsweet potatoes in a large saucepan and barely cover with cold water. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, covered, for 10 to 12 minutes, or until tender. Drain and let cool. 2. MEANWHILE, cook pecans in a small nonstick skillet over medium heat, stirring often, for 3 to 4 minutes, or until lightly toasted. Tip onto a plate and let cool. Chop coarsely. 3. WHISK yogurt, mayonnaise, sugar, curry powder, and salt in a salad bowl until well blended. Add pineapple, scallions, and sweet potatoes. Mix gently with a rubber spatula. Sprinkle with the toasted pecans and serve immediately, or cover and chill until ready to serve. NUTRITION(per serving) 223 cal, 4 g pro, 45 g carb, 6 g fiber, 18 g sugars, 4 g fat, 1 g sat fat, 190 mg sodium

5. Minty Watermelon Salad With Feta

watermelon PREP TIME: 6 minutes / TOTAL TIME: 6 minutes / SERVINGS: 6 8 c seeded, diced watermelon, very cold ½ c chopped fresh mint leaves 3 Tbsp extra virgin olive oil 2 Tbsp lime juice 1 c (4 oz) reduced fat feta cheese, crumbled TOSSwatermelon, mint leaves, oil, and lime juice together in a large bowl just before serving. Arrange the salad on six plates, and top with the feta. Add black pepper to taste. NUTRITION (per serving) 175 cal, 7 g pro, 20 g carb, 3 g fiber, 13 g sugars, 9 g fat, 2 g sat fat, 270 mg sodium They look delicious, don't they? For more salad ideas, go here. What is your favourite lettuce-free salad? Share your thoughts with us!

Have You Taken The BodyRock 7-Day Clean Eating Challenge?

We’ve put together a 7 Day Guide that helps you to buy the right foods and prepare the meals that are going to help you eat well and create healthy habits in your lifestyle. Learn More about the Clean Eating Challenge Do you follow us on Instagram? [caption id="attachment_108268" align="alignnone" width="100"]snapchat code @BodyRockTV[/caption]  

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