Simple & Healthy Salads

28 March 2013

Hi, it's time for another diet tips and I'm gonna share how to make some refreshing salads for lunch!!!  I like keeping my salads simple, fresh and cool. Guess what, It takes me only 13 minutes to prepare. SAVE TIME!! hehehehe. Salads can be made ahead, are quick to prepare, keep well in the fridge, and are easy to take along. I'm going to show you all how to make a simple salad for lunch today.

But... Before that, due to the last post about my balance diet and calories, I found out my daily workout diet is quite confusing for some of you because most of you...I need to apologize for that, and I'm gonna explain a lil for all of you here :)

First, I need you guys to understand that losing weight and get fit is a long run battle for all of us. It takes sweat, determination and a lot of hard work. To be good in shape, yet we wanna full fill our appetite, so having MORE MEALS & LESS AMOUNT OF FOOD FOR EACH is the best way to control a healthy diet. This is the way to maintain and control your calories, and also can increase your metabolism rate. As long as you know about how less calories you needed to maintain your physical activities and metabolism, diet really helps you to lose some weight and you can have healthier body easily !!!!

This is how we should divide and control our daily intake :

TIME                           CALORIES                  SUGGESTED EXAMPLE
7 ~ 8.00 am                       350kcal                       2 slices WheatBread(with lil peanut butter/jam)
                                                                              1 slice SandwishHam
                                                                              1 cup of Soya without or less sugar

10 am                             70 ~ 100kcal                  1 x Apple/Guava

12 noon                             400kcal                       1 or 3/4 bowl of Rice
                                                                              1 plate of steamed/boiled veggie
                                                                              1 palm side of beef/pork/poultry/fish with veggie
                                                                              *best is to have steam-cook or fresh salad

3 pm                                  200kcal                       1 cup of FreshJuice (250ml)
                                                                              3 pcs Biscuits

6 ~ 8 pm                           300kcal                        1/2 bowl of Rice/ 1 x steamed/mash Potatoes
                                                                              1 plate of steamed/boiled veggie
                                                                              1 x boiled Egg

* Daily having at least 3intakes of fruits and veggies are good for health.(I have more than that :D)

So now you know the basics and at least you know how to control it. All the best for you guys!!!

As long as you don’t add a bunch of fried ingredients that swim in dressing, salads are low in calories and can help you lose weight. I eat salads as my snack to stop the craving. Salads not only will this satisfy your craving, but it also tastes refreshing and will re-energize you. 
Think about it, salads is really good! hahahahaha :D

This is what you need to prepare for these 2 different salads.

  • Bitter Gourd (苦瓜) - 250 g
  • Cucumber (黄瓜) - 250 g
  • Tomato - 1 x Big/ 3 x Small (*Personally liked smaller tomatoes because its crunchier)
  • Garlic - 5~7 pcs (chop it to very small pcs)
  • Chillies - 1 or 2 pcs

Alright, Let's get started !
There are Sweet & Sour Cucumber Salad and Garlic Bitter Gourd Salad.

#1 Sweet & Sour Cucumber Salad:

Step 1. Wash and peels the cucumber, remove the seeds and cutting it to small pieces.
Step 2. Add a pinch of salt on the cucumber, marinate it; repeat Step 1 to tomatoes without the peeling.
Step 3. Add 1 tea spoon of sesame oil, 2 tea spoon of  sugar, vinegar, soy sauce. Mix well.
Step 4. Put all the cucumber and tomatoes pcs into a tupperware, add in 1 spoon of garlic and mix all
            up with Step 3 seasoning sauces.

Best way to mix it well, is close your tupperware, and SHAKE SHAKE SHAKE!! LOL
whoolaaaaa~ DONE !! Keep it in fridge till is your lunch time and you can have your icy-cold and refreshing salad. I love salad, because i can enjoy it anytime and it's low calories!! *best*
Serve for 1. It's around 100kcal of calories, 2g of protein and fiber each. 

#2 Garlic Bitter Gourd Salad with Chilies
Step 1. Wash and cut the Bitter Gourd into small pieces.
Step 2. Cut and slice the chilies and garlic
Step 3. Add quarter tea spoon of black pepper, half tea spoon of sugar, vinegar, and soy sauce.
Step 4. Kindly boil the Bitter gourd first if you don't really like the strong taste of bitter.
Step 5. Mix it well and it is ready to be serve.
Put everything inside a tupperware and add the seasoning into it. Lastly, mix it well :)
Serve for 1 or 2. It's around 60 calories, 2.6g protein, fiber 6.4g. 
see, how easy that was? Now You can try yourself at home :)
Do you know, eating healthy foods helps our body the feel energetic and filled with vitality. Salads add fiber to the diet which reduces cholesterol and constipation. High fiber salads eaten before a meal tend to help you consume less of the higher calorie foods served afterward. Try to eat more high fiber food before meal. Fiber will help us to lose weight :)

That's all for today, hope you all enjoy reading my blog! 


  1. Looks good!
    I'm checking out on healthy recipes too.
    Am currently on diet, wanna keep fit hehe
    I shall try out these recipes!! =)

  2. Very detailed post on the calories count, thank you for sharing, but i don't think i can stand the pungent smell from bitter gourd >_<

    1. You're welcome. Hopefully it helps.
      But bitter gourd is good for health, or you can replace it with cucumber.. hehe :D

  3. Thanks for your recipe..good sharing..and the recipe is good guidelines too

    1. You're welcome :)
      Hopefully it helps ya.

  4. I really enjoy your health posts! I hope you'll post more in the future as I'm also into health and fitness.

    Can you share your fitness routine at the gym/ home as well? Thanks!

    1. Awww, Thank you :)
      Yea yea sure, will blog about it soon.

  5. Thanks for sharing :)

  6. First time hearing bitter gourd as salad. I don't like it but will try it for diet sake. Haha thanks fr sharing!

    1. You're welcome :)
      Remember to cook the bitter gourd before you make salads.
      If not it will be really "bad taste",hahahahaha.

  7. nice salad will try it next time too

  8. Must I avoid biscuits, white breads and cakes like banana cake?