There’s a lot to love about summer —the hot weather, the extra time outside, and THE FOOD!
Summer is the best because our favourite fruits and vegetables come back into season making them cheap and accessible!
There’s no better time than the summer to increase your fruit and veggie intake! Check out these 5 Summer salads that both taste amazing and are amazing for you!
Kale, Quinoa, & Blueberry Buzz
Ingredients
- 1 cup (approximately 180g) of dry quinoa (cook to the packet’s instructions)
- 1 bunch (approximately 8-10 cups) of curly kale
- 1 cup (approximately 100g) of blueberries
- 1 cup (approximately 150g) of cherry tomatoes
- 1⁄2 cup (approximately 120g) of goat cheese
- 1⁄4 cup (approximately 25g) of almonds (either chopped or flaked)
Instructions
Prepare the quinoa as per the packet’s instructions and then leave to cool. Cut the kale into 3cm strips, wash and allow the water to drain off before tossing with the cooled quinoa. Cut cherry tomatoes into halves or quarters, depending on size and time constraints. Mix into the kale and quinoa before adding the blueberries, goat’s cheese and sprinkle almonds on top. There really is no need for a dressing to go with this salad – the tomatoes and blueberries give it the juiciness it requires.
The Summer SAS Salad with Spinach, Avocado, Strawberries
Ingredients
- 1 bag, approximately 8 cups, of spinach (washed)
- 3 large ripe avocados
- 2 cups (approximately 300g) of strawberries, cut into thick 0.5 cm slivers
Dressing Ingredients
- 1 clamshell of raspberries (approx 8 ounces)
- 2 tablespoons of honey
- 2 tablespoons of apple cider vinegar
- 2 tablespoons of olive oil
- 1⁄4 teaspoon of salt
- 1⁄4 teaspoon of black pepper
Instructions
Toss the spinach and two-thirds of the strawberries in a bowl. Cut the avocado into long slivers lengthwise and add to the top of the salad. Add dressing ingredients to a blender and blend until smooth. Drizzle the raspberry dressing and a hint of balsamic vinegar.
Salmon & Broccoli Simplicity
Ingredients
- 1⁄2 a bag (4 cups) of lettuce
- 1⁄2 a bunch, 4-5 cups, of kale and/or spinach
- 2 cups (approximately 140g) of broccoli
- 300 grams, (approximately 10 ounces) of salmon
- 4 lemons
- A clove of garlic
- Olive oil
- Salt and pepper
Instructions
Steam the salmon over a pan of boiling water with lemon, salt, pepper, and crushed garlic until cooked through. Take it off the heat and leave it to cool. Bring water to a boil, cut the broccoli into bite-size florets and then add to the water for 90 seconds before immediately plunging into ice-cold water. Cut up the kale into 2cm strips and mix with the spinach and broccoli. Break the salmon into bite-size chunks and scatter over the salad. Cut remaining lemon into wedges and serve as is, or with a dash of olive oil over the top.
ABC’s of Summer salad: Almonds, Butternut, and Cheese
Ingredients
- 1⁄2 bag (4 cups) of spinach
- 1⁄2 bunch (4-5 cups) of kale
- 1 cup, (approximately 200g) of butternut squash or pumpkin
- 1⁄4 cup (approximately 25g) of flaked almonds
- 1⁄2 cup (approximately 120g) of goat cheese or feta
- 4 cloves of garlic
- Olive oil
- Salt and pepper
Instructions
Cube the butternut squash or pumpkin into 1cm blocks — sprinkle with olive oil and roughly chopped garlic cloves, and season with salt and pepper. Roast in the oven at 180C/350F, shaking occasionally, until golden brown. Prepare the kale (chop into 2 cm strips) and spinach, then toss in a bowl. Pour the butternut squash or pumpkin over the top while still warm. Add the goat’s cheese and almonds; drizzle with a touch of olive oil.
The Waldorf Remade
Ingredients
- 1⁄2 a bag, approximately 4 cups, of spinach (washed)
- 4 medium apples cut into thin (2mm) slices
- 2 sticks of celery
- 1⁄2 a cup (approximately 25g) of flaked or roughly chopped almonds
- 1⁄4 cup (approximately 25g) of shelled and roughly crushed pistachios
- large slivers of Parmesan cheese or goat cheese (optional)
Dressing Ingredients
- 2 tablespoons of honey
- 2 tablespoons of apple cider vinegar
- 2 tablespoons of olive oil
- 2 tablespoons of Dijon mustard
- 1⁄4 teaspoon of salt
- 1⁄4 teaspoon of black pepper
Instructions
Toss the spinach, celery, and apples in a bowl. Sprinkle the nuts on top and then add a generous helping of cheese slivers. Dress lightly with a honey mustard vinaigrette.
The secret to all these salads is that you can make substitutions depending on your taste and what’s available! Substitute sweet strawberries for sweet blueberries or salty goat cheese for feta!
Remember: Your meals don’t have to be perfect and follow recipes to the tee. They don’t have to be pretty. Just aim for nutrient-dense foods. You can never go wrong with fruits and veggies!
