There are countless things I love about summer time, all of the lush vibrant colors, the sweet sultry heat and fabulous summer salads! Like many of us, I like to be active during the summer months and I am more conscientious of my diet and exercise regime. I like to compliment exercise with a healthy diet, but I hate forfeiting flavor! Thankfully I have found five summer salads that are both tasty and healthy. My top five summer salads are a combination of hearty meal salads, tasty southern western salads, healthy green salad recipes and healthy fruit salad recipes. Each summer salad recipe is chock full of fresh, seasonal ingredients. I have started a collection of healthy summer salads that I would love to share with you!
Here are my 5 picks of healthy summer salads! Note: You may want to print this blog post and save it with your recipes! Also if you have a favorite healthy summer salad recipe, please forward my way!
Thanks & Enjoy!
Robin Bernens
1) Grilled Halibut Salad with Beet-Carrot Slaw
http://www.eatingwell.com/recipes/halibut_salad.html
INGREDIENTS
1 lemon, sliced
1 1/4 pounds halibut or swordfish, skinned
3/4 teaspoon salt, divided
6 sprigs fresh tarragon plus 2 tablespoons finely chopped, divided
5 tablespoons extra-virgin olive oil
1/4 cup lemon juice
1 teaspoon whole-grain mustard
1/4 teaspoon freshly ground pepper
2 heads butter head lettuce, torn
1 large beet, preferably golden or Chioggia, shredded
1 large carrot, shredded
PREPARATION
1. Preheat grill to medium.
2. Measure a piece of foil large enough to hold the fish and coat it with cooking spray. Place a layer of lemon slices on the foil and lay fish on the lemon slices. Sprinkle with 1/4 teaspoon salt and top with tarragon sprigs.
3. Grill the fish on the foil (without turning) until it flakes easily, 12 to 20 minutes, depending on the thickness.
4. Meanwhile, whisk oil, lemon juice, chopped tarragon, mustard, pepper and the remaining 1/2 teaspoon salt in a bowl.
5. Toss lettuce with about 1/4 cup of the dressing in a large bowl; divide among 4 plates. Add beet and carrot to the bowl; toss with 2 tablespoons of the dressing. Divide the fish and slaw among the plates (discard the tarragon sprigs and lemon slices). Drizzle with the remaining dressing.
NUTRITION
Per serving: 339 calories; 20 g fat (3 g sat, 14 g mono); 69 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 30 g protein; 4 g fiber; 597 mg sodium; 1296 mg potassium.
Nutrition Bonus: Vitamin A (209% daily value), Folate (52% dv), Potassium (37% dv), Vitamin C (27% dv), Iron & Magnesium (18% dv)
Carbohydrate Servings: 1/2
Exchanges: 2 vegetable, 3 1
Makes: 4 servings Active Time: 30 minutes Total Time: 30 minutes
2) Southwestern Salad with Black Beans
http://www.eatingwell.com/recipes/southwestern_black_bean_salad.html
INGREDIENTS
1/2 ripe avocado
3/4 cup packed fresh cilantro
1/2 cup nonfat plain yogurt
2 scallions, chopped
1 clove garlic, quartered
1 tablespoon lime juice
1/2 teaspoon sugar
1/2 teaspoon salt
3 cups mixed greens
1/2 cup black beans, canned (rinsed) or cooked
1/2 cup corn kernels, fresh or frozen (thawed)
1/2 cup grape tomatoes
PREPARATION
6. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth.
7. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn and tomatoes.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate leftover dressing for up to 3 days.
NUTRITION
Per serving: 235 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 13 g protein; 13 g fiber; 307 mg sodium; 1325 mg potassium.
Nutrition Bonus: Vitamin A (108% daily value), Vitamin C (78% dv), Folate (77% dv), Potassium (38% dv), Iron (27% dv), Magnesium (21% dv), Calcium (18% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1/2 fat
Makes: 1 serving
Active Time: 20 minutes
Total Time: 20 minutes
3) Tuna Salad-Stuffed Tomatoes with Arugula
The tuna in this great-looking stuffed tomato recipe isn’t your typical mayo-based affair. The sherry vinaigrette does double duty: it adds fresh flavor to the tuna filling and also dresses the baby arugula and white bean salad.
INGREDIENTS
3 tablespoons extra-virgin olive oil
3 tablespoons sherry vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 large tomatoes
2 5-ounce cans chunk light tuna in olive oil, drained
1/3 cup chopped celery
1/4 cup finely chopped red onion
1/4 cup chopped Kalamata olives
1 teaspoon dried thyme
1 15-ounce can great northern beans, rinsed
8 cups baby arugula
PREPARATION
8. Whisk oil, vinegar, salt and pepper in a medium bowl. Transfer 3 tablespoons of the dressing to a large bowl and set aside.
9. Slice enough off the top of each tomato to remove the core (1/2 to 1 inch). Chop enough of the tops to equal 1/2 cup and add to the medium bowl. Scoop out the tomato pulp using a teaspoon or melon baller. (Discard the pulp or save for another use.)
10. Add tuna, celery, onion, olives and thyme to the medium bowl; gently toss to combine. Fill the hollowed tomatoes with the tuna mixture.
11. Add beans and arugula to the dressing in the large bowl and toss to combine. Divide the salad among 4 plates and top each with a stuffed tomato.
NUTRITION
Per serving: 353 calories; 18 g fat (2 g sat, 11 g mono); 7 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 9 g total sugars; 20 g protein; 11 g fiber; 476 mg sodium; 878 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (63% dv), Potassium (25% dv), Folate (21% dv), Magnesium (16% dv), Vitamin B12 (15% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 2 1/2 vegetable, 2 1/2 lean meat, 2 fat
Makes: 4 servings
Serving Size: 1 tomato, 2/3 cup filling & 1 3/4 cups arugula salad
Active Time: 20 minutes
Total Time: 20 minutes
4) Watermelon Summer Salad
http://allrecipes.com/Recipe/Watermelon-Summer-Salad/
INGREDIENTS:
Note: Original recipe makes 6 servings
3/4 cup halved, thinly sliced red onion
1 tablespoon fresh lime juice
1 1/2 quarts seeded, cubed watermelon
3/4 cup crumbled feta cheese
1/2 cup pitted black olive halves
1 cup chopped fresh mint
2 tablespoons olive oil
DIRECTIONS:
Place the onion slices in a small bowl with the lime juice. The acid of the lime will mellow the flavor of the raw onion. Let stand for 10 minutes.
In a large bowl, combine the watermelon cubes, feta cheese, black olives, onions with the lime juice, and mint. Drizzle olive oil over it all, and toss to blend. Dig in and be prepared for a pleasant surprise!
5) Quinoa Fruit Salad
Quinoa with blueberries, strawberries, mango, and a refreshing honey lime dressing. This easy and healthy Quinoa Fruit Salad goes well with any summer meal.
INGREDIENTS:
1-cup quinoa (I used Red Quinoa)
2 cups water
Pinch of salt
For the Honey Lime Dressing:
Juice of 1 large lime
3 tablespoons honey
2 tablespoons finely chopped fresh mint
For the fruit:
1 1/2 cups blueberries
1 1/2 cups sliced strawberries
1 1/2 cups chopped mango.
Extra chopped mint, for garnish-optional
DIRECTIONS:
1. Using a strainer, rinse the quinoa under cold water. Add quinoa, water, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Let quinoa cool to room temperature.
2. To make the Honey Lime Dressing: In a medium bowl, whisk the lime juice, honey, and mint together until combined.
3. In a large bowl, combine quinoa, blueberries, strawberries, and mango. Pour honey lime dressing over the fruit salad and mix until well combined. Garnish with additional mint, if desired. Serve at room temperature or chilled.
Yield: Serves 6-as a side dish
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minute
Note-Use your favorite fruit in this salad. Blackberries, peaches, kiwi, raspberries, pineapple, grapes, etc. are great options!
