Grilled Chicken Salad with Healthy Fruit is not only light on calories; it’s simply a stunning looking show stopper light meal to serve for any luncheon or light dinner this late spring. Combining grilled chicken breast, organic salad greens, fresh blackberries, delicious red strawberries, kiwi, and freshly picked Florida mangoes to make a perfectly healthy salad you’ll enjoy time and time again.
Southerners are known for their comfort foods, however, we Southerners also love healthy fresh ingredients in the South, such as this gorgeous looking Grilled Chicken Salad with Healthy Fruits such as Blackberries, red strawberries, kiwis, and Florida mangoes. Bikini season is in full swing here in sunny Florida and it’s time to show a little skin, so it’s time to show y’all all the other delicious recipes we Florida Southerners enjoy on warm days.
During the cooler months here in Florida, I tend to enjoy all my rich, heavy, comforting, delicious Southern nourishment, but as soon as it starts heating up here, I totally enjoy much lighter, healthy food that won’t sit in my tummy making me feel too fat and sassy to do much of anything except loaf on my couch watching my shows. May’s heat requires a much lighter, colorful, menu and this salad fits the bill for our 90-degree weather today.
Let’s talk a few minutes about the fabulous ingredients listed in the recipe for this yummy salad and some of the health benefits of each of the ingredients, you’ll be amazed at what the benefits truly are when eating this delicious Grilled Chicken Salad with Healthy Fruits.
Health Benefits of Grilled Chicken:
- Helps maintain healthy bones: Chicken contains phosphorus which along with calcium keeps your bones healthy.
- Helps keep your heart healthy: Chicken contains niacin which helps lower cholesterol.
- Helps improve immunity: Chicken has trace minerals in it that give a boost to the immune system.
- Cuts the risk of Arthritis: Chicken is rich in a mineral called selenium. Selenium cuts the risk of developing arthritis at later stages of life.
- May help relieve stress: contains vitamin B 5 or pantothenic acid which has a calming effect on the nerves.
- Reduces risk of Heart Attack: Chicken cuts the risk of heart attacks because it is rich in vitamin B 6. This vitamin lowers the levels of homocysteine.
- May help relieve PMS Symptoms: Chicken has magnesium that can help you cope with premenstrual stress. The magnesium levels in your blood reduce just before your have your period. So compensate by having some blanched chicken.
Health Benefits of Mangoes
- Helps prevent cancer: Studies have shown antioxidant compounds in mangoes have been found to protect against the following cancers, breast, colon, prostate, and leukemia. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
- Lowers cholesterol: The high levels of fiber, pectin, and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein.
- Helps clear skin: Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.
- Improves Eye Health: One cup of sliced mangoes supplies about 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
Health Benefits of Kiwis
- Helps aid digestion: Raw kiwi contains actinidain, the protein-dissolving enzyme that can aid in digestion.
- Helps manage blood pressure Kiwi’s high level of potassium helps keep our electrolytes in balance by counteracting the effects of sodium.
- Helps boosts the immune system: Kiwi’s high vitamin C content along with other antioxidant compounds has been proven to boost the immune system.
- Perfect fruit for diabetics: The fruit Kiwi is in the ‘low’ category for glycemic index, meaning it does not raise your blood sugar quickly. It has a glycemic load of 4 which means it is safe for diabetics.
- Create Alkaline Balance: Kiwi has a rich supply of minerals to replace the excess of acidic foods most individuals consume. Benefits of a properly acid/alkaline balanced body are youthful skin, deeper sleep, abundant physical energy, fewer colds, less arthritis, and reduced osteoporosis.
Health Benefits of Strawberries
- Helps to boost short-term memory: The anthocyanins in strawberries may help boost short-term memory by 100 percent in eight weeks.
- Inflammation: Strawberries lower blood levels of C-reactive protein (CRP), a sign of inflammation in the body.
- Lower cardiovascular disease: Strawberries contain Flavonoids, which may lower the risk for heart disease.
- Promote bone health: Strawberries contain potassium, vitamin K, and magnesium which are important for bone health.
- Anti-aging properties: Strawberries are filled with biotin, which helps build strong hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging.
- Good for weight loss: Strawberries contain nitrate which promotes blood flow and oxygen in the body, which is wonderful for weight loss.
- Promote eye health: Eating three or more servings of fruit such as strawberries may help lower the risk of macular degeneration.
Health Benefits of Blackberries
- Berries may help prevent Parkinson’s: People who eat at least two servings of berries a week have a 25 percent less chance of developing Parkinson’s disease than their peers, according to research published in the journal Neurology.
- Berries for lower blood pressure: Although no clinical trial has yet provided a berry prescription to fight high blood pressure, dietitians and physicians alike recommend a diet high in fresh fruits and vegetables to keep numbers in line due to their antioxidant properties.
- Fight cancer: Flavonoid-packed berries, such as blueberries and raspberries, may one day lead to more effective cancer prevention plan. Research published in the Journal of Pharmaceutical and Biomedical Analysis suggests that flavonoids and other compounds found in berries may help reduce colon cancer risk.
- Alzheimer’s prevention: A berries antioxidants might be allies in the fight against the effects of age on the brain that might be behind changes leading to the cognitive decline associated with Alzheimer’s by helping to clean up the damaging build-up of toxins over time.
- Fight urinary tract infections: Cranberries are the berry we associate with urinary tract health, nutrition-dense blueberries seem to be helpful as well in helping prevent Urinary Trat infections.
Happy Mother’s Day ladies, I hope you enjoy this gorgeous looking super healthy salad packed with wonderful vitamins, health benefits, and super delish flavor that I am sure you will enjoy time and time again.
Grilled Chicken Salad with Healthy Fruits
- 2 – 6-ounce chicken breasts, grilled and sliced
- 4 cups of romaine lettuce, chopped
- 2 cups of arugula
- 1 mango diced
- 2 kiwis sliced
- 1/2 cup blackberries
- 1/2 cup strawberries, sliced
- balsamic vinegar and oil
- Season and Grill 2-6-ounce chicken breasts till done. Once the grilled chicken is done slice the grilled chicken breasts into thin strips and reserve on a plate till needed.
- Wash and chop romaine lettuce and arugula into the desired size for your salad.
- Dice 1 mango, peel and slice 2 kiwis, slice enough strawberries to equal 1/2 of a cup.
- measure out 1/2 of a cup of blackberries and 1/2 of a cup of sliced strawberries.
- Add to a large salad bowl romaine lettuce, arugula, diced mango, sliced kiwi, blackberries, strawberries, and grilled chicken. Lightly toss the salad careful not to break up the delicate fruits.
- Serve with Balsamic and oil dressing or your favorite salad dressing immediately
© Heidy L. McCallum and The McCallum’s Shamrock Patch,2016- 2014. Unauthorized use and/or duplication of this material or photos without express and written permission from this blog’s author and/or owner are strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Heidy L. McCallum and The McCallum’s Shamrock Patch with appropriate and specific direction to the original content. You may not copy and paste recipes to share on Social Platforms.