By When the sun blazes high, your body craves a fresh, hydrating food. Introducing the world of summer salads: vibrant, light, and nutrient-dense foods that will keep you cool while also providing your body with vital vitamins. These nutritious salads full of fruits and vegetables make the ideal accompaniments to any meal, whether you’re cooking a picnic or just relaxing at home.
Let’s explore some delectable recipes that highlight the tastes of the season, ranging from fruit salads that are bursting with sweetness to vegetable salads that are bursting with crispness.
Greek Veggie Salad
Greek salad is a Mediterranean classic that can be a perfect low calorie food lunch packed with the goodness of proteins and healthy fats.
Recipe :
Take some crunchy cucumbers, tomatoes, red onions, olives, and some feta cheese. Toss it with some olive oil and oregano dressing. For a wholesome meal, pair this salad with grilled chicken or pita and enjoy this Greek masterpiece of veggie salad.
Health Benefits
- Loaded with antioxidants
- Heart healthy fats
- Support weight management
Avocado Corn Salad
A perfect option for all the veggie salad lovers who dream of a creamy, crunchy, and refreshing salad.
Recipe :
Take some buttery avocado chunks, charred corn, cherry tomatoes, red onions, and cilantro. For dressing, add lime and a hint of chilli. You can also serve it for barbeques or as a taco topping.
Best suitable options for :
- Plant based eaters
- Avocado lovers
- Keto dieters
Quinoa and Mango Salad
The salad is a perfect combination of protein with sweetness and is a nutritious summer salad for weight watchers. It can be your perfect balanced meal option, containing the right amount of protein and carbohydrates. It’s a gluten free salad and hence can be opted for by individuals who are allergic to gluten.
Recipe:
This high protein salad features cooked quinoa, sweet mangoes, clack beans, cucumbers, and red bell peppers. Toss all the ingredients in a citrus dressing with lemon.
Health Benefits :
- Rich in fiber and iron
- Supports metabolism
- Excellent post workout meal
Berry and Spinach Salad
If you are looking for a salad loaded with the goodness of antioxidants that is also sweet and nutritious, then this salad is for you. For the unique properties and perks of spinach and berries, it’s one of the best brain boosting salads that excellently works on your cognitive health.
Recipe
Make yourself a superfood bowl by bringing strawberries, blueberries, and raspberries together and tossing
them along with spinach, walnuts, and cheese. Further drizzle your salad with honey for the ultimate sweet savory experience and a burst of flavors.
Health Benefits
- Improves heart function
- Ideal for hormonal balance
- Enhances skin health
Chickpea and Tomato Salad
One of the simple yet basic salad options, chickpea and tomato salad, is a vegan diet salad packed with protein. You can even store this healthy salad for hours in the refrigerator, as it gets tastier as it marinates.
Recipe :
In a bowl, add chickpeas (can be canned or freshly boiled ) , grape tomatoes, cucumbers and parsley. You can even use coriander instead if parsley is not available. For dressing, drizzle some lemon on top along with a touch of olive oil.
Perfect for
- Office lunchbox
- Fiber rich meal
- Quick dinner side
Sprouted Moong Salad
The salad is a wholesome bowl of goodness that combines freshness, crunch, and protein in every bite. It is light on the stomach and a perfect on-the-go dish for health-conscious families, offering a burst of flavors.
Recipe:
Take 1 cup of sprouted moong and add one tomato, one onion, and one finely chopped chilly (completely optional). Mix them all together and dress them with some salt, squeezing lemon juice on top.
Benefits
- Low in calories
- Good for immunity
- Easy to digest
- Rich in protein
Tropical Fruit Salad
Covert your fruits into a plate offering rainbow of summer’s best offering “fruits”. The salad is more than just a treat, as it is hydrating, vitamin packed and a perfect bowl for quick breakfast or mid day fresher.
Recipe :
Cut your mangoes, pineapples, watermelon, kiwi and grapes into beautiful shapes. The size should be as much as can be easily put in the mouth.
Health Benefits
- Ads digestion because of its high fiber content
- Keeps you hydrated
- Boost immunity with vitamin C.
Who should try it :
Great for kids, fitness enthusiasts, and individuals on plant based diet.
How to Create Your Summer Salad Bowl
Mix and Match Method
Not liking the given salads ? Want to get creative or make a salad according to your own ingredients, then follow this formula to craft yourself a perfect customized healthy salad using whatever is in your fridge.
Step 1: Choose one thing as the base
It can be anything like lettuce, kale, arugula, spinach, shredded cabbage, quinoa, chickpeas, or Cottage Cheese.
Step 2 : Pick your favorite fruits or Vegetables
Pick at least 2 to 3 type of veggies or fruits like Mango, Watermelon, Avocado, Cucumber, Bell Peppers and Berries.
Step 3: Find a protein Source
You can pick anything that has protein to make your salad healthy and fulfilling, like boiled eggs, chickpeas, tofu, grilled chicken, feta cheese, or more.
Step 4: Add some crunch
Make your salad super tasty by adding some crunchiness to it. You can add nuts, seeds, croutons for the crunch part.
Step 5: Dressing
Choose your favorite dressing:
- Olive Oil + lemon
- Yogurt+ herbs
- Tahini Sauce
- Hung curd
Tips to Keep Salads Fresh
- Don’t overdress; add dressing right before eating.
- Try to use the ingredients fresh and chilled while serving your salads in bowls.
- Store components separately in airtight containers to maintain freshness.
- Use lemon juice to keep fruits like apples and bananas from browning.
Enjoy Summers with Healthy Salads
Summer salads are an excellent choice whether you want to lose weight, stay hydrated, or simply take a break from cooking. There are countless varieties of fruit and vegetable salads that will keep you cool while providing your body with healthy nutrients.
These nutritious salads, which range from sour to sweet, light to robust, are delectable reminders that eating healthily throughout the summer can be joyful and simple. Now take out your cutting board and begin throwing sunshine into a dish!
