Salads
51 recipes tailored to your health goals, diet, and lifestyle.
Beet and Potato Salad with Pomegranate and Mint
High Blood Pressure-friendly, vegan
Roasted beets and boiled potatoes tossed with olive oil and lemon, topped with pomegranate seeds and fresh mint.
⏱ 65 min
Greek-Style Potato and Green Bean Salad with Lemon-Olive Oil
High Blood Pressure-friendly, vegan
Boiled baby potatoes and blanched green beans tossed with a lemon-oregano dressing, parsley, and red onion.
⏱ 30 min
Herb-Roasted Potato and Beet Salad with Lemon-Dill Yogurt
High Blood Pressure-friendly, dash diet
Rosemary-roasted potatoes and beets over arugula, drizzled with a lemon-dill yogurt dressing, kept light on salt.
⏱ 50 min
Greek Salmon and White Bean Salad with Lemon-Dill Dressing
Heart Healthy-friendly, high protein
Flaked pan-seared salmon over white beans, cucumber, and red onion with a bright lemon-dill dressing.
⏱ 25 min
Mango and White Bean Salad with Toasted Pumpkin Seeds
Vegan recipe
A refreshing salad of ripe mango, creamy white beans, cucumber, and toasted pumpkin seeds in a lime-cilantro dressing.
⏱ 20 min
Brazilian-Style Black Bean and Orange Salad with Toasted Cashews
Cholesterol-friendly, vegan
A refreshing Brazilian-inspired salad of black beans, orange segments, and toasted cashews with a lime-cumin dressing.
⏱ 15 min
Persian-Style Apple and Walnut Chopped Salad with Pomegranate Molasses
Cholesterol-friendly, vegan
A crunchy chopped salad of apple, cucumber, and radish tossed with walnuts and a tangy pomegranate molasses dressing.
⏱ 15 min
Apple, Walnut and White Bean Salad with Lemon-Olive Oil Dressing
Cholesterol-friendly, vegan
A crisp Mediterranean-style salad combining cannellini beans, apple, walnuts, and arugula in a lemony olive oil dressing.
⏱ 15 min
Whole-Grain Farro with Charred Peaches, Walnuts and Ricotta
Vegetarian recipe
Nutty whole-grain farro tossed with charred peaches, toasted walnuts, and dollops of fresh ricotta, finished with a honey-balsamic drizzle.
⏱ 45 min
Blood Orange, Pistachio and Pomegranate Salad with Arugula and Mint
Vegan recipe
Peppery arugula tossed with blood orange segments, pomegranate seeds, toasted pistachios, and fresh mint in a light citrus dressing.
⏱ 15 min
Sardine and Chickpea Salad with Lemon-Tahini Dressing
Heart Healthy-friendly, mediterranean
A protein-packed salad of sardines, chickpeas, and crisp vegetables tossed in a lemony tahini dressing.
⏱ 15 min
Cucumber, Radish and Herb Salad with Lemon-Olive Oil Dressing
Kidney Health-friendly, vegan
A crisp, herb-heavy salad of cucumber and radish tossed in a simple lemon and olive oil dressing with fresh mint.
⏱ 15 min
Charred Beet and Orange Salad with Toasted Walnuts
Liver Health-friendly, vegetarian
Roasted beets, juicy orange segments, and toasted walnuts over arugula with a light olive oil vinaigrette.
⏱ 45 min
Garlic-Roasted Cauliflower and Chickpea Salad with Cumin and Lemon
Gluten Free-friendly, vegan
Roasted garlic cauliflower and crisped chickpeas tossed with parsley, red onion, and a cumin-lemon dressing.
⏱ 45 min
Sicilian Fennel and Orange Salad with Toasted Almonds
Gluten Free-friendly, vegan
Shaved fennel and juicy orange segments tossed with arugula, toasted almonds, and a light olive oil-lemon dressing.
⏱ 20 min
Ginger-Garlic Chicken and Shiitake Mushroom Salad with Sesame Dressing
Gluten Free-friendly, high protein
A warm Asian-inspired salad of seared chicken, garlicky shiitake mushrooms, and crisp vegetables in a ginger-sesame dressing.
⏱ 30 min
Rainbow Veggie Caprese Pasta Salad
Vegetarian recipe
Whole wheat rotini tossed with cherry tomatoes, mini mozzarella balls, cucumber and basil in a light olive oil dressing.
⏱ 25 min
Roasted Beet and Orange Salad with Walnuts and Goat Cheese
Vegetarian recipe
Roasted beets and fresh orange segments over greens with toasted walnuts, goat cheese and a citrus vinaigrette.
⏱ 55 min
Mango and Black Bean Salad with Pumpkin Seeds and Lime
Pcos-friendly, vegan
A no-cook black bean salad with juicy mango, bell pepper and toasted pumpkin seeds in a chili-lime dressing.
⏱ 15 min
Herbed Green Lentil Salad with Roasted Beets and Walnuts
Vegan recipe
Earthy green lentils tossed with roasted beets, toasted walnuts, parsley and mint in a garlicky dressing.
⏱ 50 min
Walnut and Pomegranate Quinoa Salad with Feta
Vegetarian recipe
Fluffy quinoa tossed with pomegranate seeds, toasted walnuts, feta and baby spinach in a lemon dressing.
⏱ 35 min
Grilled Jerk Shrimp with Cucumber-Mango Slaw
Pcos-friendly, low carb
Charred jerk-spiced shrimp skewers served over a bright, crunchy cucumber and mango slaw with fresh lime.
⏱ 28 min
Pistachio and Pomegranate Farro Salad with Mint
Arthritis Inflammation-friendly, vegetarian
Chewy farro tossed with pomegranate seeds, toasted pistachios, fresh mint and parsley, and a simple lemon-olive oil dressing.
⏱ 35 min
Walnut and Pomegranate Roasted Beet Salad with Feta
Arthritis Inflammation-friendly, vegetarian
Sweet roasted beets over peppery arugula with toasted walnuts, pomegranate seeds, and crumbled feta in a honey-balsamic dressing.
⏱ 65 min
Tropical Grilled Chicken & Papaya Salad Bowl
Heart Healthy-friendly, high protein
Grilled chicken over greens with fresh papaya, avocado, and a lime-chili dressing — a refreshing, protein-rich tropical salad bowl.
⏱ 27 min
Lebanese Fattoush Salad with Grilled Chicken
Heart Healthy-friendly, mediterranean
Crisp romaine, cucumber, and radish tossed with sumac and toasted pita, topped with grilled chicken for a bright, filling Levantine salad.
⏱ 35 min
Mediterranean White Bean & Tuna Salad
Heart Healthy-friendly, mediterranean
Canned tuna and white beans tossed with tomatoes, red onion, and a lemon-olive oil dressing — a quick, high-protein Mediterranean salad.
⏱ 15 min
Vietnamese Herb & Shrimp Salad (Goi Tom)
Gluten Free-friendly, low carb
Crisp cabbage, herbs, and juicy shrimp tossed in a bright lime-fish sauce dressing — a light, low-carb Vietnamese-inspired salad.
⏱ 21 min
Japanese Cold Soba Noodle Salad with Edamame
Vegan recipe
Chilled soba noodles tossed with edamame, cucumber, and a light sesame-soy dressing for a refreshing, plant-based Japanese-inspired lunch.
⏱ 20 min
Smoky Chickpea & Kale Caesar Salad with Cashew Dressing
Heart Healthy-friendly, vegan
Massaged kale tossed with smoky roasted chickpeas, whole wheat croutons and a creamy cashew Caesar dressing.
⏱ 40 min
Greek-Style Lentil Salad with Lemon-Oregano Dressing
Heart Healthy-friendly, vegan
Earthy lentils tossed with cucumber, tomato, olives and a punchy lemon-oregano dressing - a filling Greek-inspired salad.
⏱ 45 min
Tropical Papaya, Kiwi & Passionfruit Salad with Lime-Mint Dressing
Heart Healthy-friendly, dash diet
A vibrant tropical fruit salad of papaya, kiwi, and passionfruit, tossed with a light lime-mint dressing.
⏱ 15 min
Lebanese-Style Herb-Forward Tabbouleh with Pomegranate
Heart Healthy-friendly, dash diet
A traditional herb-heavy Lebanese tabbouleh with just a touch of bulgur, brightened with pomegranate seeds.
⏱ 25 min
Mediterranean White Bean & Fennel Salad with Lemon-Herb Dressing
Heart Healthy-friendly, dash diet
A fresh Mediterranean salad of creamy white beans, crisp fennel, and tomatoes in a bright lemon-herb dressing.
⏱ 15 min
Vietnamese-Style Herb & Rice Noodle Salad with Grilled Shrimp
Heart Healthy-friendly, dash diet
A bright Vietnamese-style noodle salad with grilled shrimp, fresh herbs, and a low-sodium nuoc cham dressing.
⏱ 30 min
Southwest Chopped Chicken Salad with Lime Vinaigrette
Keto recipe
Grilled chicken, avocado, cheddar, and cherry tomatoes tossed with romaine and a zesty cumin-lime vinaigrette.
⏱ 20 min
BLT Chopped Salad with Turkey Bacon & Greek Yogurt Ranch
Low Carb recipe
All the flavors of a BLT sandwich chopped into a salad, with crisp turkey bacon and a creamy Greek yogurt ranch.
⏱ 25 min
Classic Cobb Salad with Grilled Chicken, Avocado & Egg
High Protein recipe
Rows of grilled chicken, hard-boiled egg, avocado, tomato, and turkey bacon over crisp romaine with a tangy Dijon dressing.
⏱ 30 min
Fijian Kokoda (Coconut Lime Marinated Fish Salad)
Gluten Free-friendly, low carb
Fresh white fish cured in lime, then folded with coconut milk, tomato, and cucumber in this cooling Fijian island salad.
⏱ 20 min
Thai Green Papaya Salad with Grilled Shrimp (Som Tam Goong Yang)
Low Carb recipe
Crunchy shredded green papaya tossed in a lime-fish sauce dressing with tomato and peanuts, topped with smoky grilled shrimp.
⏱ 30 min
Peruvian Ceviche de Pescado with Sweet Potato and Corn
Gluten Free-friendly, high protein
Fresh white fish cured in lime with red onion and aji chili, plated the classic Peruvian way with sweet potato and corn.
⏱ 25 min
Roasted Cauliflower with Tahini and Pomegranate Molasses
Heart Healthy-friendly, vegan
Golden roasted cauliflower drizzled with tahini and pomegranate molasses, scattered with pomegranate seeds.
⏱ 45 min
Israeli Chopped Salad with Lemon and Olive Oil
Heart Healthy-friendly, vegetarian
A finely diced Israeli salad of cucumber, tomato, and pepper, dressed simply in olive oil, lemon, and fresh herbs.
⏱ 15 min
Fattoush Salad with Sumac and Toasted Pita
Heart Healthy-friendly, mediterranean
A crunchy Lebanese salad of lettuce, tomato, cucumber, and toasted pita tossed in a tangy sumac and lemon vinaigrette.
⏱ 25 min
Classic Lebanese Tabbouleh
Heart Healthy-friendly, vegan
A parsley-packed Lebanese bulgur salad tossed with tomato, mint, and a bright lemon-olive oil dressing.
⏱ 25 min
Salade Niçoise with Seared Tuna and Soft Egg
Heart Healthy-friendly, mediterranean
The classic Southern French composed salad of seared tuna, soft-boiled eggs, potatoes, green beans, and Niçoise olives.
⏱ 45 min
Horiatiki-Style Greek Salad with Barrel-Aged Feta
Vegetarian recipe
The classic Greek village salad: ripe tomatoes, cucumber, and green pepper topped with a slab of barrel-aged feta and olives.
⏱ 15 min
Farro & White Bean Salad with Sun-Dried Tomatoes
Cholesterol-friendly, vegetarian
Chewy farro tossed with white beans, sun-dried tomatoes, olives, and arugula in an olive oil and red wine vinaigrette.
⏱ 40 min
Chakalaka Bean and Vegetable Relish
Heart Healthy-friendly, vegan
A South African spiced relish of beans, carrot, bell pepper, and tomato, served warm as a side or scooped up as a snack.
⏱ 35 min
Gado-Gado Vegetable Salad with Peanut Dressing
Heart Healthy-friendly, vegetarian
An Indonesian salad of blanched and raw vegetables, boiled egg, and tofu, tossed with a warm spiced peanut dressing.
⏱ 35 min
Som Tam Green Papaya Salad with Grilled Shrimp
Gluten Free-friendly, low carb
Shredded green papaya pounded with lime, chili, and fish sauce in the classic Thai style, topped with grilled shrimp.
⏱ 30 min