Salad is one of the best foods people enjoy after eating their main meal. The dish mainly involves vegetables, fruits, and meat, such as fish or chicken, and it is fairly quick and simple to prepare. In line with health and fitness, many people view salad as one of the healthiest food choices to preserve their state of health. It is supported by two reasons – first, salad is high in vitamins and minerals, which help in the body’s overall function. Second, salad does not contain too much calories; thus, allowing weight loss by fat loss and helps a person achieve a lean body.

The following are salad recipes that can be prepared for a person to have a leaner body.

Cauliflower mash is one of the health vegetable salad options. As per Body Building, the recipe needs 6 cups of cauliflower (about 2 heads), 1/2 cup of fat free sour cream, 1/8 cup of fat free cream cheese, 1/8 cup of low sodium chicken broth, salt and pepper (to taste). Some options one can add to the salad are 1 teaspoon of paprika and 3/4 cup of fat free cheddar cheese or parmersan cheese.

The oven is pre-heated to 400 degrees while the cauliflower hard stems and leaves are trimmed. Then, the flowerets from the stem are cut and are placed in boiling salted water for 15 minutes until they are tender. When done, water is drained. After that, the hot cauliflower is placed in food processor with blade and is pulsed while adding fat free yogurt, fat free cream cheese, and chicken broth. Then, salt and pepper are added to taste. The cauliflower mash is then spooned into the oven-proof casserole dish sprayed with a no stick cooking spray and the top is sprinkled with cheese. The top of the casserole is dashed with paprika and is placed in oven for 5 to 8 minutes until the cheese has melted.

Guys’ Greek Salad is one of the recipes for muscle building, according to Men’s Fitness. As per the publication, the dish includes 3 cups of romaine lettuce, 6 ounces of grilled chicken breast, 1 red bell pepper, 1 green bell pepper, 1/2 medium cucumber, 2 stalks celery, 6 pieces pitted Kalamata olives, 2 tablespoons bottled reduced-fat Greek or mediterranean dressing, and 3 tablespoons reduced-fat feta cheese.

To prepare the salad, the chicken, lettuce, celery, cucumber, pepper, and olives are chopped and are placed to a large bowl. Then, dressing is added and the salad is tossed using tongs. Two forks or two wooden spoons can also be used. Finally, the salad is topped with feta.

Chicken usually stands as a combo for vegetable salad; thus, some salad preparations include chicken, such as the crispy Italian herbed chicken. According to Body Building, the dish includes 1/2 cup of breacrumbs, 1/2 teaspoon of grated lemon rind, 1/2 tablespoon of minced fresh oregano, 1 tablespoon of chopped fresh basil, pepper and salt, 3 egg whites, 1 tablespoon lemon juice, and 6 halves of chicken breast.

To prepare, the oven is preheat to 450 degrees while the ingredients are mixed in a large zip loc bag or container. Then, the bag or container is sealed and the ingredients are shaken well. After that, the egg whites and lemon juice and combined and the resulting mixture is brushed over the chicken breasts. When done, the coated chicken is placed into the bag, sealed, and shaken until the chicken is thoroughly coated. After that, the chicken is placed on a baking sheet sprayed with no stick cooking spray. The remaining breadcrumb mixture is sprinkled over the chicken and is baked for 25 to 35 minutes or until the chicken is done.

Along with salad, one can achieve a leaner body with protein rich food selections, such as chicken, beef, fish, nuts, eggs, spinach, and broccoli, among others. Also, training should be consistent while rest should be adequate.

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