Salads are a great option for a light summer meal. What’s more, there are no rules when it comes to salads! Just get creative, and experiment with different combinations – there are so many different ingredients to choose from!
Below are some easy to prepare salad recipes, they’re fresh and tasty, and loaded with healthy nutrients.
1. Tuna & white bean salad
Ingredients:
1 can of cannellini beans (rinsed & drained), tuna (fresh or canned), cherry tomatoes, sweetcorn, sliced red onion, roasted red peppers, fresh arugula (rocket leaves).
For the dressing: olive oil, lemon juice, salt, pepper, minced garlic, fresh basil.
2. Chicken fajita salad
Ingredients:
Skinless chicken breast, yellow & red peppers (all cut into strips), chopped green (spring) onions, shredded lettuce, rice, sliced avocado, chopped tomatoes.
For the dressing: canola oil, lime juice, salt, pepper, minced garlic, dried oregano.
3. Fresh fig & goat cheese salad
Ingredients:
Fresh figs, goat cheese, baby leaf spinach, avocado, chopped walnuts.
For the dressing: olive oil, balsamic vinegar, a drizzle of honey.
4. Broccoli & sweet potato salad
Ingredients:
Roasted sweet potato, raw broccoli florets, grated carrot, chopped green (spring) onions, chopped cashew nuts.
For the dressing: olive oil, lemon juice, salt, pepper, fresh mint.
5. Salmon & crunchy coleslaw salad
Ingredients:
Fresh or frozen salmon, grilled. For the crunchy coleslaw: coarsely grated cabbage, carrots, and green apple, chopped green (spring) onions, yogurt, mustard, salt & pepper.
6. Buddha Bowl Super Salad!
Technically, a Buddha bowl isn’t a salad, but I like to think of it as a super-charged salad!
Buddha bowls are a one-dish meal that consist of small portions of several foods, and are served cold.
Although they are primarily a vegetarian meal, I always say, if you want to add some eggs, lean meat, chicken, or fish, just do so. The idea is to simply create a balanced and healthy meal.
You can use a selection of the below ingredients as a basis for your Buddha bowl, and then just add whatever you fancy:
Quinoa, brown rice, avocados, spinach, peas, steamed green beans, red & yellow bell peppers, baked sweet potato, roasted zucchini, roasted eggplant, steamed asparagus, beans, tofu, chickpeas, or lentils.
For the dressing: olive oil, lemon juice, salt, pepper, minced garlic, fresh coriander.
You can also add some hummus to the side for an extra serving of protein.
Tips on what to eat when the weather’s warmer:
In general, try to add:
- Lots of fruits & vegetables to your daily diet. They’re healthy, hydrating and refreshing (especially honey-melons, watermelon, cucumbers, celery, and lettuce).
- Pulses (haricot beans, lentils, chickpeas etc) are a great option in the summer, and they’re very healthy too.
Try to avoid heavy meals with spices and sauces, and red meat too because it’s very heavy on the stomach and harder to digest (opt for chicken or fish).
Limit foods high in sugar and processed foods, and alcohol too as it’s dehydrating.
And don’t forget to drink lots of water.
Find out more on healthy living in the “Life Doesn’t Stop at 50 Survival Guide on Aging Healthily!”
Thekla Coumas is a Naturopathic Nutritionist, Alkaline Diet Adviser, and Life Coach.
She shares her own personal healthy aging experience, adventures, and tips on how to age healthily through her book, and her ‘Life Doesn’t Stop at 50’ social media platforms and website www.lifedoesntstopat50.com
