Summertime Salads

Summertime Salads

Summertime salads go perfectly with grilling. They can be an appetizer, side dish or main entrée. Enjoy purchasing fruits and vegetables a local Farmers Markets and capture the season on your plate!

Use this basic salad formula, adding your choice of favorite vegetables and fruits. Combining flavors adds to the fun. Enjoy 2 cups of fruit and 2-1/2 cups of vegetables a day. Check out ChooseMyPlate for seasonal ideas at http://www.choosemyplate.gov/seasonal-summer

Perfect salads start with:

Leafy Greens: use fresh spinach, leaf lettuce, arugula and kale

Vegetables: add between one and three choices; red onion, broccoli, cut asparagus, grilled potato – the varieties are endless

Fruit: fresh berries, apple chunks, dried cranberries, seasonal melons can add extra flavor and texture to your plate. Enjoy combining fruits and vegetables together in salads for fun combinations.

Nuts: adding nuts provides a heart-healthy fat and wonderful crunch to your creation. Use plain or roasted almonds, walnuts, pecans.

Dressings: Make your own! Use this basic salad dressing recipe and add your own flavors.

BASIC VINEGARETE DRESSING

• 3 Tablespoons acid; vinegar, lemon or lime juice
• ½ cup oil; olive, canola, avocado, grapeseed are all delicious choices
• 1 tablespoon honey, or 2 packets Splenda (for sweetness if desired) optional item
• Seasonings (½ tsp – 1 tablespoon as desired); fresh herbs, Dijon mustard, chopped garlic, dried parsley, red chili flakes (small amount), salt & pepper

Remember, your eyes eat first. Some fun presentation ideas are to use a platter and line the edge with tomato slices, use sunburst patterns with leafy greens in the middle. Make a rainbow with fruits and vegetables. Place each ingredient in its own section to add visual interest. Lightly drizzle salad dressing, too much can drown out other flavors; a little goes a long way.

Summertime Sunburst Salad

Fresh Ingredients:

• 5 cups fresh spinach leaves
• 2 avocado's, sliced
• 1 orange pepper, cut into strips
• 4 roma tomatoes, sliced very thin
• ¼ cup walnuts
• 1 cup sliced strawberries

Dressing:

• 2 Tablespoons fresh squeezed lemon juice (approximately 1 lemon)
• 1 Tablespoon apple cider vinegar
• ½ cup olive oil
• 1 tablespoon honey
• 1 teaspoon dried parsley
• ½ teaspoon dried garlic flakes
• Dash salt
• 1/2 teaspoon cracked pepper

Directions:

1. In a small bowl, whisk together dressing ingredients; lemon juice, vinegar, oil, honey, spices, salt and pepper. Remove 1 tablespoon dressing and set aside.
2. In a large bowl, Toss remaining dressing with fresh spinach leaves.
3. On a large serving platter, line the edge of with tomato slices. Continue to line the platter edge with avocado slices, strawberries and orange pepper to create a sunburst pattern.
4. Add the fresh spinach in the middle of the platter, not covering the sunburst pattern on the platter edge. Sprinkle walnuts over fresh spinach.
5. Drizzle remaining 1 tablespoon salad dressing around the edge of the platter over the tomatoes, avocado, strawberries and fresh peppers.

Serves 4 to 5

Nutrition facts; calories 240, fat 20g, sodium 320mg, carbs 15g, protein 4g