Healthy and Natural Salad Recipies

14232021_337849189881144_1552326325535517094_oAuthor Bio: I’m a 25 years old Italian girl with a Master Degree in Environmental Law. I love to travel, discover new places and cultures from all over the world. Now I’m on my journey to improve my life on this planet by eating healthy, exercising, practicing yoga and sharing positivity through my Instagram Gallery @giuliatheitaliangirl. I feel constantly inspired by nature, and blessed to be able to live in our beautiful planet.I love to spend as much time as I can outside in the nature. My motto is “Healthy Life Happy Life”, and sharing my ideas is what brought me to open my Instagram gallery called Giuliatheitaliangirl. Sharing my efforts to live a healthy and respectful life make me improve myself everyday, and hopefully it will inspire other people to do the same. You can also follow me on Facebook at Giulia theitaliangirl and Youtube at Giulia theitaliangirl.

Spring is already here and…summer is coming!

Long days and hot weather make my body craves fresh and tasty food.

Today I’m really happy to share with you some heathy recipes of fresh meals you can have everyday.


-It is going to be all salads related-

I love salads and to me they are the summer version of vegetables soups that I literally consume everyday during winter periods! The best thing about eating salads and vegetables in general is that you can eat them everyday and as much as you want, they are an amazing source of good nutrients for our body. Plus, you can change them a little bit with a little effort and make them taste different every time; you are surely not going to be bored by these amazing recipes.

Before we start, here are some useful tips to bare in mind when shopping food:

– Always search for fresh products, go to the local farmers’ market or shop into organic stores –

Most of all in this particular case: salads are going to be consumed raw, so make sure to nourish your body with the best option. They are probably they are going to be a little more expensive, but it is better to buy and consume a little less food and do not through anything away, than buy a ot of low quality products you are going to hate and trash.

– Always prefer seasonal products –

You are not going to find every product you crave in any period of the year, but always trust nature. It knows which are the nutrients our body needs in that particular period, and if we follow this route we are certainly going to feel better.

– Every place on earth has is very products, perfect for the weather and the people who live there –

Not everyone lives in tropical or Mediterranean territory. And that is ok, every place has amazing different products, and believe it or not, our body was made to be able to consume and nourish itself the best with products coming from is birth territory. It is something we have in our DNA.

So don’t search for strange food only because you saw them on the internet, on social media, and they seem fashionable.

Look for what is really healthy for you and your lifestyle and it will certainly improve your wealth.

– Always make sure to wash multiple time every ingredient –

Most of all, in those situation where we are not able to find organic options. But in general it is important to prevent your body to process dust and microbes from the travel the food has to suffer from the vegetable gardens to our homes.


– Build up your salad –

Always start choosing the salad you prefer, then add tomatoes, beans etc. ; only at the end add seeds/oil and salt.

– The less topping the best tasting –

Never overtop your food. We should eliminate salt from our meal at all. Every single ingredient has the amount of sodium our body needs to live healthy and safe from related disease.

Sometime what our body craves is the taste of the salt itself. We abuse it, and our tongue tend to loose the capacity of tasting real food flavor. But we are always in time to step back, reduce the amount of salt a little bit every time, and to discover again the real flavor of every ingredient. It is an amazing experience you are going to love, and your body and health will surely benefit from it.

I also want to share with you some amazing ideas to grow your own vegetables garden. You actually don’t need to have a real or big backyard. Some vases will do the job. Plant some lettuce, tomatoes, carrots and onions, and you already have the ingredients you need to produce your own meals!

Here is mine!


Now that we know what to look for, I’ll share with you some recipes, and remember, I’m from Italy, it might be a really different climate and season in regard to where you live. Get inspiration and personalize your meals, do not try to perfectly recreate what I’m currently eating.

1. Simple and fresh

-Green lettuce
-Whole-wheat toasted bread
-Extra virgin oil of olive
-Slices of red onions
-A Bit of salt


2. Seeds

-Your favorite green salad
-Linen seeds
-Sesame seeds
-Sunflowers seeds
-Some chicory leaves
-Lemon juice
-A bit of salt
Seeds are already full of good fats, so you should avoid putting to much oil on it, but if you like to just don’t exaggerate.

3. Mediterranean

-Iceberg salad
-Rocket salad
-Oil of olive (extra virgin)
-Balsamic vinegar (Aceto Balsamico di Modena Igp is the best)
-A bit of salt

4. Beans salad

-Mixed wild salads (“misticanza”)
-White beans
-Extra-virgin Oil of olive
-A Bit of salt

5. Sweet and Sour Salad

-Oranges (sliced)
-Balsamic vinegar
-A little bit of squeezed orange juice


Remember not to put to many ingredients, four is the magic number. In general, you should be able to taste every single ingredient. If you don’t, you probably overtopped the plate.

I am very curious to know which are your favorite recipes so please share with me yours!!

Have a good time and don’t forget to take a look at my Instagram @giuliatheitaliangirl to stay connected and share ideas!

See you next time!

Until then, Live Healthy Live Happy!



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s