Arugula Salad with Figs and Walnuts
Arugula's peppery bite is the perfect pairing to the Mission fig's light flare.
arugula is also a great source of potassium, a mineral that helps control blood pressure.
Strawberry Cuc Cups
Not only do the strawberries contain one day's worth of vitamin C, they've been linked to improved cardiovascular functioning and a reduction of heart disease. And, it's no secret that the American Heart Association-approved almond is good for you.
Grownup Fruit Salad
This salad is perfect for helping keep your peepers healthy! The mango, spinach, oranges and linseed/flaxseed oil contain nutrients that reduce the risk of developing age-related macular degeneration (the leading cause of blindness in people over 50) by 25 percent, says Eliot Grossman Chief of Eye Health and Optometry at LensCrafters. And, "Upping the eye-health quotient is the avocado, which enables the body to better absorb beta-carotene and lutein from the other food sources."
Spinach and Avocado Salad with Raspberry Vinaigrette
This salad also has all the heart-healthy food, "It contains healthy fats, a high amount of fiber and the avocados provide folate which is known to reduce the risk of heart disease," says Chazin.
In addition, the dressing in this salad contains raspberries (which are high in fiber) and flaxseeds (which are a great source of omega 3 fatty acids).
White Bean and Cherry Tomato Salad
The beans contain numerous flavonoids and inositol, which are powerful antioxidants that may slow the growth of cancer cells and boost immune function, says Dafna Chazin, a registered dietitian specializing in healthy cooking and the culinary arts in Hillsborough, New Jersey. They're also packed with fiber which helps prevent colon cancer. Tomatoes aren't too shabby either -- "They contain lycopene, an antioxidant found to have strong preventive action against breast, lung, stomach, and pancreatic cancers," says Chazin.
Spicy Broccoli Salad
A study from the University of Illinois says that sulforaphane, the powerful cancer-fighting compound in broccoli, is more readily absorbed in when paired with myrosinase, an enzyme that's found in mustard, horseradish and wasabi.
The kick in this zesty salad turns out to be as good for your health as it is for waking up your palate. This one is a favorite here at iVillage!
Ruby Red Salad
This antioxidant-rich beet salad is the perfect side or even dessert.
"This salad is simple to prepare and is chalk full of Vitamin C, good fats, and iron from the beets so it energizes you and is also great for your complexion," says Rania Batayneh, MPH, a nutritionist and eating strategist.
A study published in the American Heart Association's Hypertension journal found that eating high-nitrate foods (such as beets) can help open blood vessels and increase blood and oxygen flow -- giving you a good burst of energy.
Strawberry-Spinach Salad With Champagne Dressing
This easy dish is the perfect combination of heart healthy mono- and poly-unsaturated fats and fiber, which help to lower cholesterol, reduce risk of heart disease and help you stay fuller longer, says Allison Stowell, a registered dietician RD in Bedford Hills, NY. Furthermore, "Nutrient-rich almonds and spinach provide essential calcium for bone health, while antioxidant-rich strawberries pack in anti-aging vitamin C for defense against free radicals."
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