Healthy summer salads

Summer is the perfect season to load up on all the delicious seasonal vegetables that are now available to us at the farmers market and grocery stores. Get a variety of nutrients, vitamin and minerals with a wide array of colourful salads this summer!

 

Salad in a jar

INGREDIENTS

  • ½ cup quinoa, cooked
  • ½ cup broccoli florets
  • 5 cherry tomatoes, halved
  • ½ cup yellow peppers
  • ¼ cup carrots, chopped
  • 1 cup arugula

Dressing:

  • 1 tablespoon extra virgin olive oil
  • ½ tablespoon balsamic vinegar
  • 1 teaspoon fresh lemon juice
  • ½ teaspoon honey
  • 1 teaspoon Dijon mustard
  • ½ clove garlic, minced

DIRECTIONS

  1. In a mason jar, layer the quinoa, broccoli, tomatoes, peppers, carrots and arugula.
  2. In a small to-go container, add the dressing ingredients.
  3. When ready to eat, add the dressing, shake to mix and enjoy!

Serves 1

Nutritional analysis: calories 360, fat 18g, carbohydrates 46g, fiber 7g, protein 10g

 

 

Grilled endive salad

INGREDIENTS

  • 4 endives
  • 1 tablespoon extra virgin olive oil, divided
  • Juice from 1 lemon
  • Pinch of sea salt and freshly ground black pepper
  • 1 tablespoon freshly grated parmesan cheese

 

DIRECTIONS

  1. Rinse endives and cut in half. Place into bowl and toss with ½ tablespoon olive oil.
  2. Place endives onto grill over high heat and grill for 6-8 minutes, until endives are charred.
  3. Add endives back into bowl and toss with the other ½ tablespoon of olive oil, lemon juice, sea salt and pepper.
  4. Sprinkle with parmesan cheese and enjoy while still warm.

Serves 2

Nutritional analysis: calories 125, fat 10g, carbohydrates 5g, fiber 4g, protein 7g

 

 

Summer detox salad

INGREDIENTS

  • 1 cup of red cabbage, finely sliced
  • 1 cup of white cabbage, finely sliced
  • 2 cups of kale, finely chopped
  • 2 red peppers, diced
  • 1 cup of carrots, sliced in matchsticks
  • 2 cups of broccoli, chopped into small pieces
  • 2 avocados, peeled and diced into small pieces
  • 2 tbsp of sesame seeds
  • ¼ cup of dried cranberries

Dressing:

  • Juice of 3 lemons (approximately ½ cup)
  • 3 teaspoons of olive oil
  • 1 garlic clove, minced
  • ½ teaspoon of coconut sugar
  • Salt and pepper to taste

 

DIRECTIONS

  1. To make dressing, place lemon juice, olive oil, garlic, sugar and salt in a bowl. Whisk together until combined and set aside.
  2. In a large bowl combine all ingredients and toss well.
  3. Toss dressing with vegetables and mix well.
  4. Top with sesame seeds, cranberries and avocados pieces on top and enjoy!

Serves 6

Nutritional analysis: calories 226, fat 17g, carbohydrates 17g, fiber 8g, protein 4g

 

 

Summertime Greek salad

INGREDIENTS

  • ½ cucumber, chopped
  • 10 cherry tomatoes, halved
  • 10 kalamata olives, pitted
  • ¼ cup thinly sliced red onion
  • 4 tablespoons feta cheese
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon red wine vinegar
  • 1 teaspoon dried oregano
  • Sprinkle of sea salt and freshly ground black pepper

 

DIRECTIONS

  1. Add cucumber, tomatoes, olives, red onion, and feta cheese to a serving bowl.
  2. Whisk olive oil, lemon juice, red wine vinegar, oregano, sea salt, and pepper together in a bowl until dressing is smooth; pour over noodles and toss to coat.
  3. Allow salad to sit in refrigerator for 10 to 15 minutes before serving.

Serves 4

Nutritional analysis: calories 190, fat 11g, carbohydrates 21g, fiber 6g, protein 7g

 

 

Apple and walnut kale salad

INGREDIENTS

  • 1  tablespoon apple cider vinegar
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon pure maple syrup
  • ¼ teaspoon sea salt
  • ½ teaspoon freshly ground black pepper
  • 6 cups kale leaves, stemmed and torn into small pieces
  • 1 cup apples, sliced
  • ½ cup celery, sliced
  • ¼ cup red onion, sliced
  • 4 oz goat’s cheese, crumbled
  • 2 tablespoon toasted walnut pieces

 

DIRECTIONS

  1. In a serving bowl, combine vinegar, oil, maple syrup sea salt and pepper.
  2. Add kale and toss well. Allow to stand for 10 minutes.
  3. Add apple, celery, onion, goat cheese, and walnuts and toss together.

Serves 6

Nutritional analysis: calories 154, fat 10g, carbohydrates 11g, fiber 3g, protein 7g

 

 

 

 

 

 

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