When the heat of summer sets in, the last thing many of us want is a heavy meal. That’s where summer salads come in: light, refreshing, and packed with nutrition. From the sweetness of summer fruits to the heartiness of pasta, here are five dietitian-approved summer salads that will keep you cool and satisfied.
- Berry Spinach Salad
Ingredients:
4 cups fresh spinach
1 cup sliced strawberries
1 cup blueberries
1/4 cup crumbled feta cheese
1/4 cup chopped pecans
Balsamic vinaigrette dressing
Instructions:
In a large bowl, combine the spinach, strawberries, and blueberries.
Sprinkle the feta cheese and pecans over the top.
Drizzle with balsamic vinaigrette just before serving and toss gently.
Why It’s Healthy: This salad is a powerhouse of antioxidants from the berries, iron from the spinach, and healthy fats from the pecans. The feta adds a bit of protein and calcium, making it a well-rounded dish.
- Quinoa and Avocado Salad
Ingredients:
1 cup cooked quinoa
1 ripe avocado, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
Juice of 1 lime
Salt and pepper to taste
Instructions:
In a large bowl, mix the cooked quinoa, avocado, cherry tomatoes, red onion, and cilantro.
Squeeze the lime juice over the salad and season with salt and pepper.
Toss gently to combine.
Why It’s Healthy: Quinoa is a complete protein, providing all nine essential amino acids. Avocado adds creamy texture along with heart-healthy monounsaturated fats. The cherry tomatoes contribute a burst of vitamin C.
- Watermelon and Cucumber Salad
Ingredients:
4 cups cubed watermelon
1 large cucumber, sliced
1/4 cup crumbled feta cheese
1/4 cup fresh mint leaves, chopped
2 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste
Instructions:
In a large bowl, combine the watermelon, cucumber, feta, and mint.
In a small bowl, whisk together the olive oil and lemon juice, then season with salt and pepper.
Drizzle the dressing over the salad and toss gently.
Why It’s Healthy: Watermelon is hydrating and packed with vitamins A and C. Cucumber adds additional hydration and fiber, while the feta and olive oil contribute healthy fats and a bit of protein.
- Greek Pasta Salad
Ingredients:
2 cups cooked whole-grain pasta
1 cup cherry tomatoes, halved
1 cup chopped cucumber
1/2 cup sliced kalamata olives
1/4 cup red onion, thinly sliced
1/2 cup crumbled feta cheese
1/4 cup olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste
Instructions:
In a large bowl, combine the cooked pasta, cherry tomatoes, cucumber, olives, red onion, and feta.
In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Why It’s Healthy: Whole-grain pasta provides fiber and sustained energy. The vegetables add a range of vitamins and minerals, and the olives and olive oil offer heart-healthy fats. Feta cheese gives a boost of calcium and protein.
- Tropical Fruit Salad
Ingredients:
1 mango, peeled and diced
1 pineapple, peeled and diced
2 kiwis, peeled and sliced
1 cup strawberries, sliced
Juice of 1 lime
2 tablespoons honey
Fresh mint leaves for garnish
Instructions:
In a large bowl, combine the mango, pineapple, kiwis, and strawberries.
In a small bowl, whisk together the lime juice and honey.
Drizzle the dressing over the fruit and toss gently.
Garnish with fresh mint leaves.
Why It’s Healthy: This fruit salad is a vibrant mix of vitamins, minerals, and antioxidants. Mango and pineapple are rich in vitamin C, while kiwi provides vitamin K and fiber. The honey-lime dressing adds a touch of sweetness without overwhelming the natural flavors of the fruit.
These five salads are not only delicious but also packed with nutrients to keep you energized and healthy all summer long. Enjoy these recipes at picnics, barbecues, or as a light meal any day of the week!
