Summer Salad Recipes
Written by: Esti Lichtenstein, Intern
Edited by: Gabi Kahn, MS, RD
Summer is finally here! Let’s take advantage of all the fruits and veggies that are in season now! There are so many different delicious produce options. Mix and match a variety of fruits and veggies in a bowl, add some starchy carbs, a protein source and voila, you made yourself a salad!
I provided several colorful salad recipes that are perfect for moms with young daughters. The vibrant colors in these salads are not only beautiful, but they will also make the salad fun and inviting for your kids to try too! Plus, these salads are also LOADED with many vitamins and nutrients.
As Gabi spoke about in the blog post last week, in order for the salad to be a complete meal we must have starchy carbs and a protein source added to the salad. So, I have created 3 delicious summer salad recipes and listed a starchy carb and protein source option to each of the salads as an addition you can add on top or enjoy on the side!
Important note- Most of the recipes do not have portions for the salad ingredients. Why? Because this is your time to be creative and pick the amount that works best for you! Plus, there is no one size fits all. Have fun mixing and matching ingredients and choosing portion sizes that works for YOU! I hope you enjoy it!
PEAR FETA SALAD ⠀⠀
created by: Esti Lichtenstein, Intern
Ingredients
Salad:
Spinach
Craisins
Cooked beets
Pumpkin seeds
Pecans
Red onion
Avocado
Feta cheese
Bosc pear
Maple syrup
Oil spray ⠀⠀
Yogurt Dressing:
3 Tbsp olive oil
1 Tbsp white wine vinegar
1 1/2 tsp honey
2 Tbsp stevia (or sugar of choice)
1 tsp Dijon mustard
1/2 tsp salt
1/4 tsp black pepper
3 Tbsp plain green yogurt ⠀⠀
To make the pears:
Cover a cookie sheet with parchment paper.
Slice pears and spray with oil of choice (I used avocado oil).
Drizzle sf maple syrup over the pears.
Bake at 300 degrees Fahrenheit for 35 minutes
Starchy carb addition:
Add quinoa (or refer to previous blog post)
Protein addition:
Grilled or baked chicken
FRESH MOZZARELLA CITRUS SALAD
created by: Esti Lichtenstein, Intern
Ingredients
Salad:
Arugula
Grapefruit
Fresh mozzarella cheese
Red onion
Watermelon radish
Radish
Avocado
Sunflower seeds
Craisins
Slivered almonds ⠀⠀
Balsamic Vinaigrette:
1/2 cup extra virgin olive oil
1/3 cup of balsamic vinegar
2 Tbsp stevia (or sugar of choice)
1.5 Tbsp honey
1 Tbsp mustard
1 garlic cube minced
Starchy carb option:
Add croutons or a slice of toast on the side
Protein option:
Salmon
CAPRESE SALAD
Created by: Esti Lichetenstein, Intern
Ingredients
Salad:
Tomatoes
Fresh mozzarella cheese
Basil leaves
Basil pesto:
3 of each - basil, parsley, garlic cubes
1/4 cup olive oil
Handful arugula, kale or spinach
2 Tbsp pine nuts
Salt & Pepper to taste
Directions:
Add all ingredients besides olive oil to a food processor and blend.
Slowly add in the olive oil and continue to blend.
Starchy carb Option:
Enjoy this with a side of crackers
Protein option:
Side of Chicken or turkey slices
SUMMER SALAD
Created by: Esti Lichtenstein, Intern
Ingredients
Salad:
Arugula
Marinated onions
Watermelon radish
Mango
Avocado
Sunflower seeds
To make marinated onions:
Recipe from: https://www.bonappetit.com/recipe/quick-pickled-onions
Ingredients:
1 Red onion
1/2 cup Apple cider vinegar
1/4 cup warm water
2 tbsp Stevia (or sugar of choice)
Salt
Directions:
Thinly slice the red onions into circles.
Add all of the ingredients and place in the fridge for several hours.
Marinated onions last long in the fridge so it’s worth it to make a larger batch!
Store it in a tightly sealed container. ⠀⠀
Spicy mayo salad dressing:
½ cup mayo
½-1 tsp sriracha – according to how spicy you want it to be
Protein and starchy carb option:
Add some breaded chicken to this salad (this contains both starchy carbs and protein!)
