Food & Recipes
2 min read

Super Salads

May is here, and so is National Salad Month! We think there is no better way to celebrate than by exploring the many benefits of indulging in this vegetable-forward refreshing dish. Salads are nutrient powerhouses packed with essential vitamins, minerals, and antioxidants crucial for many core bodily functions. Incorporating salads into your diet can also aid in weight management by providing high fiber content, keeping you feeling full and satisfied. Let’s explore the incredible benefits of salads and how to build some that are not only satisfying, but also packed with essential nutrients.

How to Build a Balanced Salad

Leafy Greens (Base)

  • Example: Spinach, kale, arugula, green herbs, swiss chard
  • Benefits: Rich in vitamins C, magnesium, polyphenols as well as iron.

Lean Proteins

  • Example: Grilled chicken breast, tofu, chickpeas, lentils, salmon
  • Benefits: Protein is essential for muscle repair and growth, as well as keeping you feeling full and satisfied.

Whole Grains

  • Example: Quinoa, brown rice, farro, buckwheat 
  • Benefits: Whole grains provide soluble fiber, B vitamins, and minerals like magnesium, promoting heart health and digestion.

Healthy Fats

  • Example: Avocado, nuts, seeds, extra virgin olive oil
  • Benefits: Healthy fats aid in nutrient absorption, support brain health, and reduce inflammation.


  • Example: Bell peppers, cucumbers, cherry tomatoes, carrots
  • Benefits: Vegetables are packed with vitamins, minerals, and antioxidants, supporting overall health and immunity.


  • Example: Olive oil and balsamic vinegar, lemon tahini dressing, dijon mustard, olive oil and apple cider vinegar
  • Benefits: Opt for homemade dressings using healthy fats like extra virgin olive oil and adding flavor with herbs and spices.


  • Example: Orange slices, watermelon, apples, berries
  • Benefits: Add some natural sweetness and extra nutrients with fruits that contain vitamin C and polyphenols

Here at Ahara we love a nutrient dense salad so be sure to check out these various salad recipes on the app today!


Southwest Salmon Cobb Salad

Superfood Chopped Salad with Salmon

Vegetarian Niçoise Salad

Chopped Chicken Spinach Salad

White Bean & Veggie Salad    

Quinoa Chickpea Salad with Roasted Red Pepper Hummus 


Take control of your health.