Fun with Summer Salads

Written by Branda Polk

We hear all the time that vegetables are an important part of a balanced eating plan. Vegetables are rich in vitamins and minerals that help ward off disease. They are also low in calories per serving and full of fiber which makes them a great food for weight management. 

With the vegetable growing season in full swing, summer is a great time to get a wide variety of fresh vegetables in the form of salads. But, skip the traditional iceberg lettuce and tomatoes and try these suggestions for fun, flavorful unique salads. Be creative and make up your own.

Use a variety of greens in your salad. Fresh kale, spinach, spring greens, red and green leaf lettuce, and mustard greens (to name only a few) are all example of a great salad beginning. These all provide many important nutrients, a variety of textures, different flavors and beautiful colors to start any salad.

Next, add a variety of fresh vegetables. Consider using zucchini, yellow squash, cucumbers, red and yellow bell peppers, Roma or cherry tomatoes, thinly sliced carrots, broccoli, cauliflower, celery, red onions, sugar snap peas, or radishes. Any other fresh favorites will work as well.

What about adding the sweetness of fruit to your salad? Try mandarin oranges, raisins, sliced apples, sliced pears, pineapple, or strawberries. Fruit in a salad adds a special taste that is a welcomed surprise.

Ever thought about adding nuts to a salad? Nuts can add protein and many essential fatty acids to a salad meal. Nuts to consider include slivered almonds, walnuts, pecans, pine nuts, cashews or sunflower seeds.

The flavor of cheese sprinkled in a salad will make it an exciting feast. Remember that cheese can be high in fat so choose low fat or part-skimmed varieties to reduce calories. Also, a little cheese goes a long way on flavor. As little as ¼ cup in a large salad will add the flavor without lots of added calories. Finely grate or crumble cheese to get the flavor throughout the salad.  Cheeses that are great in fresh salads include feta, Parmesan, Swiss, or Brie.

When choosing a dressing for your salad, use light mixtures that will enhance the flavors. Vinaigrette dressings are best for this purpose. Try using rice vinegar, lemon juice, balsamic vinegar, or your favorite low-fat dressing.  Remember use salad dressings as a side item. A great calorie saving time is to put dressing in a small dish and dip your fork into the dressing and then into your salad. You will have the dressing flavor in every bit and use as little as a tablespoon for a large salad.

A fresh, beautiful salad is a great way to get lots of vital nutrients without heating up the house on a warm summer evening. Add three ounces of grilled chicken, thinly sliced, to your salad and serve a whole grain dinner roll for a complete meal. Use your imagination to create a dinner that the whole family will enjoy and your body will thank you for. 

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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