Skip to main content
The Nutrition Nosh

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