When the countdown to summer begins, we realize that we need to take better care of our body. If you ask any gym instructor they will definitely say that the busiest months ever are March and April as most people think that they can get in shape within 2-3 months time, but as much as you put all your efforts on those workout equipments, you will never get the body you want if you do not pay attention to what you eat. If you really care about your health and wellbeing, you don’t have to follow a strict diet. What matters is that you eat the right food. You can eat up to 3 times a day, but in the right portions and with the right food values.
One of the good things about summer is that high temperatures make you drink lots of water and you do not think that much about food. You are more into easy things and salads are the best options. For this reason we have decided to show you 5 healthy summer salad recipes that are good for your body during summer.
- Black Quinoa Salad with Mango, Avocado and Tomatoes
Quinoa should be your first option when it comes to making a healthy summer salad.
1 cup uncooked black quinoa or regular quinoa
2 cups water
Pinch of salt
1 large mango, diced
2 large tomatoes, diced
3 green onions, sliced
1/2 cup chopped cilantro
2 medium avocados, diced
1/4 cup fresh lime juice
1 tablespoon olive oil
1/2 teaspoon cumin
Salt and pepper, to taste
First, using a strainer, rinse the black 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 cool quinoa cool to room temperature.
In a large bowl, combine quinoa, mango, tomatoes, green onions, cilantro, and avocados. In a small bowl, whisk together lime juice, olive oil, and cumin. Pour the dressing over the quinoa salad and gently stir until well combined. Season with salt and pepper. Serve at room temperature or chilled.
From ©Two Peas & Their Pod
- Avocado Citrus Salad
Apart from quinoa, avocado is very healthy and you can put it in any salad without ruining the taste. One simple and fast salad is the one with avocado and citrus by also adding Creamy Lime Poppy Seed Dressing. That sounds yummy.
For the Dressing:
- 1/4 cup olive oil
- 1/2 cup lime juice
- 1/4 cup sugar
- 2 tbsp onion, diced
- 3 tbsp mayonnaise
- 1 tbsp white wine vinegar
- 1/4 tsp salt
- 3/4 tbsp poppy seeds
For the Salad:
- 6 cups Leafy Lettuce Blend
- 2 grapefruit, sliced horizontally; peel removed
- 2 oranges, sliced horizontally; peel removed
- 3 California Avocados, sliced horizontally, pit and peel removed
For the Dressing:
Place all the ingredients except for the poppy seeds into a blender, blend for 30 seconds. Add the poppy seeds and pulse two times. Store in an air tight container in the refrigerator until ready to use.
For the Salad:
- Divide the leafy lettuce blend among 4 plates.
- Top each plate with slices of grapefruit, oranges, and avocado. Drizzle with the Creamy Lime Poppy Seed Dressing.
- Melon, Berry and Feta Salad
There is nothing better than a salad that contains fruits which will give you the necessary vitamins.
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 small shallot, thinly sliced
1/2 teaspoon minced preserved lemon peel or lemon zest
1/4 teaspoon crushed red pepper
Freshly ground pepper
1/2 green melon (about 1 1/4 pounds)—halved, cut into wedges, peeled and thinly sliced
1/2 orange or yellow melon (about 1 1/4 pounds)—halved, cut into wedges, peeled and thinly sliced
1 cup blackberries
2 ounces feta cheese, cut into thin slices
2 tablespoons snipped chives
In a small bowl, combine the olive oil, lemon juice, shallot, preserved lemon and crushed red pepper and season with salt and pepper.
Arrange the melon slices and blackberries on a platter. Drizzle the dressing over the fruit. Garnish the salad with the feta and snipped chives and serve.
4. Strawberry Spinach Salad
1 lb. strawberries
5 oz. baby spinach
3 tbsp. balsamic vinaigrette
4 oz. goat cheese
2 tbsp. pine nuts
In a large bowl, combine strawberries, baby spinach, and balsamic vinaigrette. Toss to coat.
Divide among serving plates and top with goat cheese, and toasted pine nuts.
5. Blueberry Corn Salad
- 6 ears fresh sweet corn, husked
- 1 cup fresh blueberries
- 1 cucumber, sliced
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh cilantro
- 1 jalapeno pepper, seeded and finely chopped
- 2 tablespoons lime juice
- 2 tablespoons olive oil
- 1 tablespoon honey
- 1/2 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- In a large pot, bring water to boiling. Add corn. Cook for 5 minutes, or until tender. When cool enough to handle, cut corn from the cobs. Discard cobs.
- In a large serving bowl, combine corn, blueberries, cucumber, red onion, cilantro, and jalapeno. To make the dressing, whisk together lime juice, oil, honey, cumin, salt, and pepper. Pour dressing over salad and stir until combined. Cover and refrigerate until ready to serve.