Struggling with gut problems or just can’t seem to get that healthy glow no matter what you try? Amidst a busy lifestyle, health often takes a backseat — and with all the fast food and screen time, our bodies are asking for a reset. That’s exactly why World Health Day is the perfect reminder to pause, check in with ourselves, and nourish our bodies from within. Instead of jumping into extreme diets, how about starting small — with easy, healthy salad recipes and detoxifying green juices?
To boost energy, improve digestion, lose weight, or just eat more healthfully, these wholesome ideas are your perfect start. They’re light, cooling, and ideal for this season — plus, they taste so good that you won’t believe they’re actually healthy. This blog explores five easy salad recipes and a few green juice options you can blend right at home. Let’s celebrate World Health Day by making feel-good food choices that your body craves!
Table Of Contents
1. 5 Easy Healthy Salad Recipes
2. 4 Healthy Green Juice Options
3. The Final Say
4. FAQs
5. References
5 Easy, Healthy Salad Recipes
Try five easy, healthy salad recipes. Each offers high nutrients and is made using simple, clean ingredients without any deep frying or unhealthy additions. Visit ToneOp Eats to experience the taste and wellness of easy, healthy salads.
1. Mixed Greens With Vinaigrette
Vegitarians will appreciate the vibrant bowl, which provides iron-rich, fibre-filled, and antioxidant-rich lettuce, spinach, and arugula. These healthy salad recipes provide light hydration while cleansing your system and avoiding additional calorie consumption.
Ingredients:
- Mixed lettuce or greens – 2 cups
- Baby spinach – 1 cup
- Arugula – ½ cup
- Cherry tomatoes – ½ cup, halved
- Cucumber – ½ cup, sliced
- Olive oil – 2 tbsp
- Apple cider vinegar – 1 tbsp
- Lemon juice – 1 tbsp
- Dijon mustard – ½ tsp
- Salt – to taste
- Black pepper – to taste
Steps to Make:
1. Wash all the vegetables thoroughly and pat them dry.
2. In a large bowl, toss lettuce, spinach, arugula, cherry tomatoes, and cucumber.
3. Mix olive oil, vinegar, lemon juice, Dijon mustard, salt, and pepper in a small bowl or jar.
4. Whisk or shake well until the dressing is smooth.
5. Drizzle the vinaigrette over the salad just before serving and toss lightly.
2. Chicken Salad With Grapes And Walnuts
This salad contains high protein levels to maintain energy and prevent constant cravings. It includes chicken with grapes, which offer antioxidant-rich and walnuts, which deliver brain-boosting omega-3s to the salad. This healthy chicken salad recipe gives creaminess with crunch and fills you up without causing a heavy feeling when you eat it for dinner or lunch.
Ingredients:
- Cooked chicken breast (shredded) – 1 cup
- Red grapes – ½ cup, halved
- Walnuts – ¼ cup, chopped
- Celery – ½ cup, finely chopped
- Greek yoghurt – 3 tbsp
- Lemon juice – 1 tbsp
- Honey – 1 tsp
- Fresh parsley – 1 tbsp, chopped
- Salt – to taste
- Black pepper – to taste
Steps to Make:
1. Add the shredded chicken, grapes, celery, and walnuts to a large mixing bowl.
2. In a small bowl, mix the Greek yoghurt, lemon juice, honey, salt, and pepper to make the dressing.
3. Pour the dressing over the chicken mixture.
4. Mix everything gently until well coated.
5. Sprinkle parsley on top and chill for 15 minutes before serving.
3. Sweet Corn And Black Bean Salad
The salad consists of zesty ingredients that contain fibre and plant-based protein. Sweet corn offers body-fueling carbohydrates, black beans supply dietary fibre, and bell peppers add a healthy dose of vitamin C. Consuming this salad will give refreshment and filling satisfaction.
Ingredients:
- Boiled sweet corn – 1 cup
- Cooked black beans – 1 cup
- Red bell pepper – ½ cup, chopped
- Green bell pepper – ½ cup, chopped
- Red onion – ¼ cup, finely chopped
- Lime juice – 2 tbsp
- Olive oil – 1 tbsp
- Fresh coriander – 2 tbsp, chopped
- Salt – to taste
- Black pepper – to taste
- Cumin powder – ½ tsp (optional for flavour)
- ToneOp Care's raw, unroasted Sunflower Seeds
Steps to Make:
1. Combine boiled corn, black beans, bell peppers, sunflower seeds and red onion in a large bowl.
2. In a separate bowl, whisk together lime juice, olive oil, salt, pepper, and cumin powder.
3. Pour the dressing over the salad.
4. Toss gently to mix everything.
5. Garnish with fresh coriander and chill or serve immediately.
4. Apple And Celery Salad With Yoghurt
This crunchy salad is a natural combination of fibre, natural sweetness, and gut-friendly probiotics. Apples boost digestion and immunity, celery hydrates the body, and yoghurt keeps your gut happy while balancing the flavours.
Ingredients:
- Green apple – 1, chopped into thin slices
- Celery stalks – 2, finely chopped
- Greek yoghurt – 3 tbsp
- Lemon juice – 1 tbsp
- Honey – 1 tsp
- Raisins – 2 tbsp (optional for sweetness)
- Walnuts – 2 tbsp, crushed
- Salt – a pinch
- Black pepper – to taste
Steps to Make:
1. Wash and slice the apple and chop the celery.
2. Mix yoghurt, lemon juice, honey, salt, and pepper in a small bowl to make a smooth dressing.
3. In a large bowl, toss together the apples, celery, raisins, and walnuts.
4. Pour the yoghurt dressing over the salad mix and stir gently.
5. Chill for 10–15 minutes before serving for the best taste.
5. Chickpea Salad With Avocado And Lime
This salad is rich in dietary fibre, protein, and healthy fats—a perfect choice for keeping you full. Chickpeas support digestion, while avocado adds creaminess and nourishes your skin. The lime addition helps your body absorb iron from the chickpeas. This high-protein, low-calorie salad recipe is light yet satisfying.
Ingredients:
- Boiled chickpeas – 1 cup
- Ripe avocado – 1, chopped
- Cherry tomatoes – ½ cup, halved
- Cucumber – ½ cup, diced
- Red onion – ¼ cup, chopped
- Lime juice – 2 tbsp
- Olive oil – 1 tbsp
- Fresh coriander – 2 tbsp, chopped
- ToneOp Care's Wheat Grass Powder
- Salt – to taste
- Black pepper – to taste
Steps to Make:
1. Add the boiled chickpeas, chopped avocado, cherry tomatoes, cucumber, and onion in a bowl.
2. In a small bowl, mix fresh lime juice, olive oil, salt, wheatgrass powder and pepper.
3. Pour the dressing over the salad and toss gently so the avocado stays in shape.
4. Sprinkle chopped coriander on top of the salad and serve it fresh.
Also Read: 7 Fast Foods High In Protein & Low In Calories
4 Healthy Green Juice Options
Here are some healthy green juice options, focusing on a variety of ingredients for different benefits and tastes:
1. Energising Green Juice
ToneOp Eats’ Green Love Cold Pressed Juice is a spectacular green juice to add to your diet this Health Day! And don’t worry, it's not your regular boring juice as the lemon adds a rich amount of tanginess and vitamin C that helps your body absorb the nutrients the rest of the ingredients, like spinach, apple, cucumber, and ginger, has to offer. It’s the perfect dose of an immune-boosting drink!
2. Detoxifying Green Juice
This light and refreshing mix is the best detox juice recipe for cleansing and hydration. Cucumbers and celery are naturally diuretic, while cilantro is known for its detoxifying properties. Green apple cubes add a touch of sweetness, and lemon provides a cleansing flavour.
3. Sweet Green Juice
For those who prefer a sweeter taste, this juice incorporates pear alongside green apple to enhance the natural sweetness. Spinach and cucumber provide a mild green base, while a piece of ginger adds a subtle warmth.
4. Metabolism-Boosting Green Juice
These healthy juice recipes for summer and other seasons combine the nutrient density of kale with the digestive benefits of ginger and the acidity of lemon, all to support a healthy metabolism. Cucumbers and green apples add hydration and a touch of sweetness to balance the flavours.
Also Read: 6 Nutritious Sweet Corn Soup Recipes | ToneOpEats
The Final Say
This World Health Day, take a step toward better living with simple choices that nourish your body and uplift your mood. These easy, healthy salad recipes and refreshing green juice options are more than just tasty—they're packed with nutrients that support your overall well-being. Trying these easy healthy salad recipes and natural green juice options can be a delicious and sustainable step for healthier living.
FAQs
1. What is the healthiest salad I can eat?
Make a salad with lots of colourful veggies like spinach, carrots, and bell peppers. Adding healthy lean protein like grilled chicken or chickpeas makes it even better!
2. What are the healthy, wellness food choices?
Choose foods that give your body good energy and nutrients, like fruits, vegetables, whole grains, and lean meats. These help you feel good inside and out.
3. Is it OK to drink green juice every day?
Yes, drinking green juice daily can be a good way to get extra vitamins and minerals from veggies. Just make sure you're also eating whole foods for fibre!
References
- https://nfcihospitality.com/18-types-of-healthy-salads-in-india/
- https://www.gohealthyeverafter.com/web-stories/easy-indian-salad-recipes/
- https://www.prevention.com/food-nutrition/healthy-eating/g20505685/green-juice-recipes/
- https://www.webmd.com/diet/ss/slideshow-best-worst-salads#:~:text=Best%3A%20Salad%20Loaded%20With%20Veggies&text=Top%20those%20leafy%20greens%20with,%2C%20sweet%20potatoes%2C%20or%20asparagus.
- https://www.tasteofhome.com/article/best-worst-salad-dressings-health/#:~:text=Generally%20speaking%2C%20the%20healthiest%20salad,creamy%E2%80%9D%20will%20be%20the%20unhealthiest.
- https://www.self.com/gallery/healthy-salad-recipes
About ToneOp Eats
ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore & Bangalore. The meals are prepared with strategically planned nutrition and portions for your health goal. With just three simple steps, you can subscribe to a meal plan for weight loss, muscle gain, or balanced diet goals. Experience the perfect taste and wellness in our nutrient-dense and calorie-counted range of meals, including protein-rich grills and meal bowls, full of fibre salads & smoothies, workout-friendly protein 30,40,50 meals and refreshing juices.
