3 Pineapple Salads Perfect For Your Dinners

Consuming salads at dinner is a good option to end the day without exceeding calories. This dish, which can be varied with many ingredients, provides important nutrients and helps maintain satiety. Do you want to learn how to make pineapple salads for your dinners?

Pineapple or pineapple is the perfect fruit to prepare any type of salad. Its rich flavor and texture contrasts with that of other ingredients. In addition, it is low in calories and does not cause difficulties at the digestive level. Here we share 3 recipes to take advantage of it.

Nutritional properties of pineapple

Before presenting the recipes for salads with pineapple, we want to do a brief review of the nutritional properties that this fruit provides. And, as highlighted by a study published in Food Science and Biotechnology , pineapple provides:

• Calcium
• Manganese
• Potassium
• Vitamin C
• Vitamin A
• Phenolic compounds
• Dietary fiber

On the other hand, it is an important source of enzymes, such as bromelain, which is associated with many health benefits. According to research published in Biotechnology Research International , bromelain has therapeutic effects that help:

• Treatment of angina pectoris.
• Bronchitis.
• Sinusitis.
• Surgical trauma.
• Thrombophlebitis.
• Debridement of wounds
• Osteoarthritis.
• Diarrhea
• Various cardiovascular disorders.

3 salads with pineapple

1. Pineapple salad with spinach

This Pineapple Spinach Salad is a low calorie recipe that you can make in minutes. The benefits of pineapple are enhanced by those of spinach, as it is a very nutritious vegetable. According to a publication in Food & Function , spinach provides vitamins, minerals, phytochemicals and bioactives that promote health.

Ingredients

• 2 cups of spinach (90 g)
• 3 tablespoons of vinegar (45 ml)
• ½ glass of water (100 ml)
• 1 cup of pineapple chunks (150 g)
• ½ cup of walnuts (75 g)

• ½ cup of raisins (75 g)
• 1 teaspoon of olive oil (5 ml)
• 1 teaspoon of mustard (5 ml)
• ¼ cup of Greek yogurt (50 ml)
• 2 teaspoons of chopped parsley (10 g)
• 1 teaspoon of salt (5 g)

Preparation

1. First, wash the spinach well with the water and vinegar and place it in a bowl along with the pineapple.
2. Then, in a mortar, crush the nuts until they are almost powder and mix them with the raisins. Add them to the bowl with the spinach and pineapple.
3. For the dressing of your salad you must mix the yogurt, olive oil, mustard and parsley. Add the teaspoon of salt at the end to give it a little flavor.
4. Lastly, spread the dressing over the salad, serve and enjoy your pineapple-based salad.

2. Pineapple and yogurt salad

Pineapple salads can be made with many ingredients. In this case, another of the protagonists of the recipe is Greek yogurt, a food known for its high protein content. Coinciding with information published in Hospital Nutrition, this food contains fats, carbohydrates, vitamins and minerals, especially calcium and phosphorus.

Ingredients

• 1 medium pineapple
• 1 apple
• 2 stalks of celery
• ½ cup of walnuts (75 g)
• ½ cup of Greek yogurt (100 ml)
• 2 tablespoons of honey (50 g)
• 1 teaspoon of salt (5 g)
• 1 teaspoon of cinnamon (5 g)

Preparation

1. To start, peel and cut the pineapple and apple into chunks and the celery into small squares as well.
2. Then, in a mortar, crush the walnuts.
3. Next, put all the ingredients in a bowl and spread the yogurt, honey, salt and cinnamon over them.
4. Finally, mix all the ingredients well, serve and enjoy.

3. Pineapple salad with cucumber and yogurt

Cucumber has always been an excellent option for salads, but combining it with pineapple is even better, as it is very low in calories and carbohydrates. Remember that at dinner time we should eat light, since we do not burn the same calories as during the day.

Ingredients

• ½ lettuce
• 1 large cucumber
• ½ red pepper
• 1 cup of pineapple (150 g)
• 1 apple
• 3 tablespoons of chopped coriander (45 g)
• 1 teaspoon of salt (5 g)
• 3 tablespoons of pineapple-flavored yogurt (45 ml)
• One lemon’s juice
• 1 teaspoon of white pepper (5 g)

Preparation

1. First, cut the pepper, apple, and cucumber into small pieces, without removing the skin.
2. Next, wash the lettuce with water and vinegar and place it in a bowl along with the previous ingredients. Add the pineapple and cilantro.
3. Then add the salt, pepper, and lemon juice. Stir a little so that the ingredients are mixed well. Put the salad in the refrigerator for 20 to 30 minutes.
4. Lastly, serve the salad on individual plates and spread the yogurt over it. Enjoy a rich pineapple salad with cucumber and yogurt.

As you have seen, these 3 pineapple salads are an ideal and very healthy option. Do not hesitate to incorporate them into a balanced eating plan. You will love them!