As summer’s heatwaves roll in, finding the perfect meal to keep you cool while nourishing your body can be a challenge. Enter refreshing summer salads—your ultimate solution for light, nutritious, and delicious meals. Packed with vibrant vegetables, crisp greens, and wholesome proteins, these salads are designed to invigorate your taste buds while keeping you cool during those scorching days. Here’s a collection of easy-to-make, nutrient-dense salad recipes that are perfect for summer.
1. Summer Cole slaw salad
Start your summer salad repertoire with a classic blend of cabbage and carrots. This refreshing salad combines shredded cabbage, mayonnaise and heavy cream to create a fresh, light and perfect for summer salad. This salad is not only a feast for the eyes but a crowd favourite with the whole family
Ingredients:
● 1⁄2 cup full-fat mayonnaise
● 1 tablespoons heavy cream or olive oil or sunflower oil
● 1 1⁄2 tablespoon apple cider vinegar
● 1⁄2 cup of sultanas or raisins
● 1 tablespoon finely chopped onions
● 1 teaspoon prepared horseradish or djoin mustard
● 1⁄2 teaspoon salt + 1⁄4 teaspoon white pepper (or black)
● 1⁄2 cup shredded carrots
● 2 cups shredded cabbage ( can do white and purple)
● 1 tablespoons of sunflower seeds (optional)
Instructions:
1. DRESSING: Combine the mayo, cream/ oil, apple cider vinegar, grated onions,
horseradish, salt, and black pepper in bowl using a whisk until smooth. Taste and adjust
with additional horseradish, salt, or pepper as desired.
2. TOSS: Add the shredded cabbage mix to a large bowl and toss with the dressing and
other ingredients for taste and crunch. Cover and refrigerate for at least 2 hours and
ideally anywhere between 6-12 hours before serving.
2. Quinoa and Black Bean Salad
For a protein-packed, filling option, try a quinoa and black bean salad. This hearty salad
features quinoa, black beans, corn, cherry tomatoes, and avocado, all tossed in a zesty lime
dressing. Rich in protein and fiber, it keeps you satisfied while offering a mix of textures and
flavors. The lime dressing adds a tangy kick, making it a perfect accompaniment to any summer barbecue or picnic.
Ingredients:
● 1 cup quinoa, cooked
● 1 cup black beans, drained and rinsed
● 1 cup corn kernels
● 1 cup cherry tomatoes, halved
● 1 avocado, diced
● 1/4 cup fresh cilantro, chopped
● Juice of 2 limes
● 2 tablespoons olive oil
● Salt and pepper to taste
Instructions:
1. In a large bowl, mix quinoa, black beans, corn, cherry tomatoes, and avocado.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss gently.
4. Garnish with fresh cilantro before serving.
3. Cucumber and Avocado Salad
Simple yet satisfying, the cucumber and avocado salad is ideal for those hot summer days
when you want something light but nutritious. This salad features crunchy cucumber slices,
creamy avocado, and a sprinkle of sesame seeds for added texture. A splash of rice vinegar
and a touch of sesame oil bring all the flavors together, making this salad a refreshing side dish or a standalone meal. Feel free to add 80-100g of lean protein like salmon or chicken breast.
Ingredients:
● 2 large cucumbers, sliced
● 1 avocado, sliced
● 2 tablespoons sesame seeds
● 1 tablespoon rice vinegar
● 1 teaspoon sesame oil
● Salt to taste
Instructions:
1. Arrange cucumber and avocado slices on a plate.
2. Drizzle with rice vinegar and sesame oil.
3. Sprinkle sesame seeds and a pinch of salt on top.
4. Serve immediately for the freshest taste.
4. Greek Salad
A Mediterranean favorite, Greek salad is a timeless classic. Combining crisp romaine lettuce,
juicy tomatoes, cucumber, red onion, Kalamata olives, and a generous amount of feta cheese, this salad is both satisfying and nutritious. The Greek vinaigrette—made from olive oil, lemon juice, and oregano—adds a robust flavor that compliments the fresh ingredients perfectly.
Ingredients:
● 4 cups romaine lettuce, chopped
● 1 cup cherry tomatoes, halved
● 1 cucumber, sliced
● 1/4 cup red onion, thinly sliced
● 1/2 cup Kalamata olives
● 1/2 cup feta cheese, crumbled
● 3 tablespoons olive oil
● 2 tablespoons lemon juice
● 1 teaspoon dried oregano
● Salt and pepper to taste
Instructions:
1. In a large bowl, combine lettuce, tomatoes, cucumber, red onion, olives, and feta
cheese.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently.
These summer salads are not only delicious but also packed with nutrients to keep you feeling light and energised. Incorporate these recipes into your meal rotation to stay cool and healthy all season long. Enjoy the vibrant flavors of summer with these easy, refreshing salads!
Gauri Donald APD
Nourish to Satisfaction
2024
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