Vitamin salad: recipes

The content of the article

People who carefully monitor their health know: to get the right dose of vitamins, it’s not necessary to run to the pharmacy. Carrots, cabbage, cucumbers, beets, onions and other vegetables that can be found in any kitchen will easily replenish the supply of necessary nutrients. To eat raw vegetables was not boring, you can prepare salads.

How to make vitamin salad

When cold weather sets in, our body especially needs micro and macro elements, it carefully signals its owner about this: the skin is getting dull, hair and nails are breaking, mood is getting worse, and viral diseases are increasingly attacking. Simple vitamin salads will help to cope with such an array of problems. They do not need to be made only from fruits, fresh vegetables are also perfect: carrots, tomatoes, cabbage, garlic, as well as seafood, eggs, meat.

Each ingredient in such an appetizer has its own task, for example:

  • vitamin salads from cabbage will increase the protective functions of the body;
  • carrots, pumpkins, fish or greens will improve vision, strengthen hair, nails, and maintain the integrity of tooth enamel;
  • radish, potatoes, nuts are able to maintain skin elasticity for a long time.

It is worth knowing that the preparation of vitamin salad will not do without sauce or dressing. For this purpose, any vegetable, fruit or peanut oil is perfect. Their use will positively affect the condition of the heart and blood vessels, oils will improve the digestive tract, and will help other vitamins to be better absorbed. Combining the ingredients, observing the technology and the sequence of recipes with photos, you can easily, simply and quickly fill the shortage of all useful substances.

Ready salad before serving

Vitamin Salad Recipe

This winter snack will help the immunity strengthen its position, and also will cheer you up. There is no need to even decorate the salad: the bright, juicy colors of vegetables on the plate will already become a wonderful decoration. You can reduce calories if you fill in a snack not with oil, but with homemade yogurt. Vitamin salad – a recipe with a photo and a step-by-step description will help to master the technological subtleties – it will turn out well.


  • tomato – 1 pc.;
  • red, green pepper – 2 pcs.;
  • radish – 4 pcs.;
  • onion – 1 pc.;
  • lemon -? PC.;
  • cranberry berries – 1 handful.

Cooking method:

  1. First, wash the vegetables, and then dry them with paper napkins..
  2. Cut tomatoes and fresh radishes into slices in a large bowl.
  3. We chop the pepper into thin strips, and the onion into transparent half rings.
  4. We chop dill, cut parsley, sprigs of green onions.
  5. Sprinkle all the components of the appetizer with lemon juice and oil and bring to the taste with your favorite spices..
  6. Decorate the finished dish with cranberries and onion feathers.

Fresh Vegetable Salad

Beetroot cabbage

Over the years, cabbage and beet salad has already become a traditional Russian dish, and all because the ingredients are available to housewives at any time, and the calorie content is low. With such a simple dish, you can adjust intestinal motility, improve digestion, strengthen the nervous system. In addition, bright red beets will have a beneficial effect on complexion, so that even in slushy autumn, a cheeky blush will appear on your cheeks.


  • white cabbage -? fork;
  • beets – 1 pc.;
  • garlic – 3 cloves;
  • mayonnaise – 3 tbsp. l.

Cooking method:

  1. Shred the strips of cabbage, season it with salt, set aside and let the excess juice drain.
  2. While chopping beets with small sticks.
  3. We mix vegetables in a deep bowl, pass garlic through a press, add mayonnaise.
  4. Mix the dish thoroughly, let the vegetables brew for half an hour, and then serve for dinner.

Beetroot salad with cabbage

From cabbage and carrots

This dish, perhaps, has the lowest calorie content of all the above recipes. Its energy value is only 94 calories. If you do not just adhere to the basics of a healthy diet, but still want to say goodbye to extra centimeters at the waist, be sure to make this cabbage salad with carrots. It will turn out very tasty, healthy, fast..


  • white cabbage – 300 g;
  • carrots – 3 pcs.;
  • vinegar – 1 tbsp. l .;
  • sugar – 3 tbsp. l.

Cooking method:

  1. We chop, and then season with coarse salt and knead the cabbage with our hands.
  2. Remove the peel from the carrots, grind it on a grater. Add this root vegetable to the cabbage..
  3. Pour sugar into vegetables and gently mix all the ingredients.
  4. We wait until the sugar dissolves in the vegetable juice, and then add the vinegar.
  5. Serving should be in half an hour.

Classic version

From cabbage

Many people know how to make vitamin cabbage salads, but unfortunately, not everyone knows how to make a dish nutritious. The secret is simple – you need to add boiled eggs to the ingredients, in addition, the yolk is necessary for the full absorption of potassium, phosphorus and calcium. So that the appetizer does not turn out fresh in the dish, you can rub the sour apples of the White filling variety.


  • Chinese cabbage – 1/3 fork;
  • eggs – 3 pcs.;
  • carrot – 1 pc.;
  • sea ​​kale – 300 g;
  • apple – 1 pc.;
  • leek – 1 pc..

Cooking method:

  1. Cool hard-boiled eggs, then cut into small, neat cubes.
  2. In a separate bowl, mix all kinds of cabbage first. Add the ground carrots with apple there..
  3. Cut leeks in half rings, mix it and eggs with vegetables.
  4. Dressing with low-fat sour cream.

Seaweed on a plate

With vinegar

The greatest recognition among the population is the recipe for vitamin cabbage salad with carrots. This is justified not only by the benefits of vegetables, but also by the availability of ingredients. The taste of this familiar dish cannot be confused, although every housewife will cook it in a special way. You can find a huge plus in this: there is no need to adhere to a specific recipe with a photo. You can combine the components of the salad as your heart desires.


  • red cabbage -? fork;
  • granulated sugar – 2 tbsp. l .;
  • carrot – 1 pc.;
  • vinegar – 4 tbsp. l.

Cooking method:

  1. So that the cabbage has time to empty the juice, we will first take up its preparation: finely chop, salt, mash with our hands.
  2. Rub the carrots on a Korean grater or simply chop the medium sized straws. Mix the vegetable with cabbage, slightly take with your hands.
  3. Then pour a little vinegar into a bowl, pour granulated sugar.
  4. After a while, about 10 minutes, season the vegetables with oil.
  5. Salad will look advantageous in transparent bowls.

Shredded red cabbage with carrots and herbs

With cucumber

It’s impossible to please anyone with a usual salad of cucumbers and cabbage, but if you add a little lemon juice, a clove of garlic, a sour apple to it and season it with yogurt, the result will exceed all expectations. Still not believing? Then try to create this vitamin beauty yourself. Do not be surprised if this dish becomes the main guest at your daily or solemn table..


  • cabbage – ? part of the head;
  • cucumber – 1 pc.;
  • carrot – 1 pc.;
  • lime – 1 pc.;
  • apple – 1 pc.;
  • onion – 1 half;
  • garlic – 1 clove;
  • yogurt – 1 tbsp .;
  • greenery.

Cooking method:

  1. We cut the vegetables as narrow as possible in small cubes, shift them into a deep container.
  2. On the branches of fresh herbs, put the plates of garlic, season with salt, and then finely chopped.
  3. Cut apples into thin strips or cubes, season with lime juice.
  4. Mix apples with other vegetables, add finely chopped greens.
  5. Add Vitamin Homemade Yogurt to the Salad.
  6. Serve the salad on the serving plates.

Cabbage salad with cucumber and herbs

Here is another recipe for vitamin vegetable salad.

With apple

This absolutely stunning salad can not only be made for dinner, but also corked in jars for the winter. If you want to add a special unusual aroma to the dish, then instead of cold vegetable oil it is better to add a slightly warmed dressing with the addition of a variety of spices, herbs or fresh herbs. It will be very tasty, nutritious and not boring..


  • carrot – 1 kg;
  • Sweet pepper – ? kg;
  • white cabbage – 1 kg;
  • apples – 1 kg;
  • greens or dried herbs.

Cooking method:

  1. First, wash the vegetables well, dry them with a napkin.
  2. Then finely chop the cabbage, pepper and apples, cut into neat cubes.
  3. Mix vegetables with fruits, season with spices, fill with sunflower oil.
  4. Light salad served with a side dish of potatoes or meat.

Cabbage salad with carrots and apple

From raw beets and carrots

Even in the highest quality products, vitamins can disappear due to improper cooking. During the heat treatment of food, vegetables lose from 25 to 100% of useful substances. Why not preserve a delicious snack from raw vegetables for the safety of all essential macrocells in the body? In addition, this spring vitamin salad with beets contains only 170 calories.


  • carrot – 2 pcs.;
  • beets – 1 pc.;
  • cabbage – 200 g;
  • coarse salt – 1 pinch;
  • lemon juice – 2 tbsp. l.

Cooking method:

  1. Rinse all vegetables under a tap, dry and chop finely..
  2. Then add a little sea salt to the bowl, knead the mixture thoroughly with your hands and wait for the juice to stand out.
  3. At the end of the vitamin salad you need to add a few tablespoons of lemon juice and oil.

Raw vegetable salad

Boiled beets

If you do not want to eat raw vegetables, then it is better to cook them in a double boiler, bake in the oven or take advantage of the microwave. With this treatment, it is not even necessary to peel: it will easily separate from the pulp after heat treatment of the root crop. Try to make a salad of boiled beets and carrots with cabbage according to a new unusual recipe.


  • boiled beets – 1 pc.;
  • Chinese cabbage – 1 pc.;
  • carrots – 2 pcs.;
  • prunes – 100 g.

Cooking method:

  1. In a mug with water, dissolve several tablespoons of lemon juice. Soak the dried prunes in this liquid for half an hour.
  2. From the cooked vegetables, remove the peel, cut into neat cubes, season with spices.
  3. Press the steamed prunes from excess moisture, finely coating it, add to the other ingredients of the dish.
  4. As a sauce for Vitamin salad, take sunflower oil or lime juice.
  5. We will decorate the dish with cabbage leaves and immediately serve it to the guests.

Boiled beets

With beets and garlic

How to make a vitamin salad of fresh cabbage, all the housewives know, but why diversify an already prepared recipe? Let’s try pickling vegetables a bit, let them brew, and then serve. In addition, this option can be an excellent twist for the winter. Just do not forget that conservation and spicy foods are strictly contraindicated for people with gastrointestinal problems.


  • white cabbage – 2 kg;
  • beets – 1 pc.;
  • vinegar -? st .;
  • garlic -? heads;
  • granulated sugar – 3 tbsp. l .;
  • peppercorns – 10 pcs.;
  • bay leaf – 1-2 pcs.

Cooking method:

  1. We cut cabbage in large triangles, and finely grate the beets or chop them with cubes.
  2. Pour 3 liters of water into a deep enameled saucepan, add salt and sugar, put a bay leaf, peppercorns.
  3. We put the container on the burner with high heat and cook for 10 minutes.
  4. Then, with a slotted spoon, carefully remove the pepper, bay leaf, pouring vinegar into the broth instead.
  5. Remove the marinade from the stove, let it cool slightly, meanwhile, laying the vegetables in banks.
  6. Fill the vegetable mixture with marinade, close the lids and completely cool the jars.
  7. We remove containers with salad in the pantry.
  8. Lightly salted cabbage with beets and garlic will be ready in 24 hours.

Sauerkraut with Beets

From Jerusalem artichoke Vitamin bomb

A lot of scientific articles have been written about the benefits of Jerusalem artichoke. Nutritionists around the world advise eating this root vegetable to people with diabetes mellitus or patients with gastrointestinal problems. This root crop also has few calories: a glass of grated vegetable can hardly be counted as 110 kcal. How to cook Vitamin salad from earthen pear correctly, the following recipe will tell.


  • earth pear – 600 g;
  • carrots – 300 g;
  • eggs – 3 pcs.;
  • Crimean onion – 1 pc.;
  • spicy herbs to taste.

Cooking method:

  1. Wash and peel Jerusalem artichoke thoroughly, get rid of peel eggs, carrots, onions.
  2. Coarse hard vegetables, and chop the eggs and onions into medium cubes.
  3. Add to the vitamin-vegetable mixture fragrant herbs, a few tablespoons of your favorite oil and mix.
  4. You can serve Jerusalem artichoke salad with a side dish of new potatoes.

Jerusalem artichoke tubers

Tasty vitamin salad – the secret of cooking

Do quickly, eat without delay – this principle should be taken as a basis when you are preparing a healthy vitamin salad. This is because the vegetables left in the salad, in just a few hours, lose half of their valuable supply, and after a day of living in the refrigerator, there will be no trace of vitamins in the refrigerator. Remember that copper basins in which grandmothers made jam are not suitable for making salad – when they come into contact with metals, folic acid, vitamins C and E are immediately lost. Better buy some plastic or glass bowls..

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