Salad Days

Good Health Lifestyles Recipes

Crave-worthy new spins on your summer salad

Does the mere thought of turning on the oven or firing up the grill when it’s 98° outside make you break out in a sweat? Whether you’re looking for a satisfying main or a refreshing side, these salads can come to the rescue all summer long!

 

Greek Salad with Oodles of Zoodles

Swapping pasta for zucchini “noodles” makes this Greek-inspired salad low-carb, keto, and paleo friendly. Make it a meal by adding some grilled chicken or shrimp.

Serves 4

Ingredients:

For the salad

  • 2 medium zucchini, spiralized
  • 1 can artichoke hearts, drained and quartered
  • 1 cup cucumber, seeded and chopped
  • 1 cup cherry tomatoes, halved
  • ½ cup red onion, thinly sliced
  • ½ cup Kalamata olives, pitted
  • ½ cup feta cheese (omit for paleo)

For the dressing

  • ¼ cup extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon red wine vinegar
  • ½ teaspoon dried oregano
  • 2 garlic cloves, minced
  • ¼ teaspoon freshly ground black pepper

Directions:

  1. Toss the zucchini noodles (store-bought or home spiralized) with the remaining vegetables in a large bowl.
  2. Whisk together the olive oil, lemon juice, red wine vinegar, and herbs in a small bowl until well-combined.
  3. Pour the dressing over the vegetables and toss well.
  4. Sprinkle with the cheese, if desired, and serve immediately.

Per serving: Calories 257; Total Fat 19g; Carbs 17g; Protein 7g; Sodium 859mg; Sugar 8g

Spinach, Pear, and Pistachio Salad with Sweet Basil Vinaigrette

Herbaceous with a touch of sweetness, this fresh salad will tempt even the most die-hard spinach-haters in your family.

Serves 4 as a main dish, 8 as a side salad

Ingredients:

For the salad

  • 4 cups baby spinach
  • 1 Bartlett pear, cored and thinly sliced
  • 1 cup fresh blueberries
  • ½ cup red onion, thinly sliced
  • ¼ cup shelled pistachios
  • 1/3 cup crumbled goat cheese (optional)

For the dressing

  • 10 leaves fresh basil, chopped roughly
  • ½ small shallot, chopped roughly
  • 1/8 cup white wine vinegar
  • 1½ tablespoons fresh lemon juice
  • 1 tablespoon honey
  • ¼ teaspoon sea salt
  • ¼ cup extra-virgin olive oil

Directions:

  1. Combine the salad ingredients in a large bowl.
  2. For the dressing, combine all the ingredients except for the olive oil in a food processor or blender. Pulse until finely chopped. With the food processor or blender running, slowly add the olive oil in a steady stream and blend until smooth.
  3. Drizzle the dressing over the salad and toss well to coat. Serve immediately.

Per serving: Calories 210; Total Fat 15g; Carbs 17g; Protein 4g; Sodium 76mg; Sugar 11g

Asian Chopped Chicken Salad

Packed with cruciferous veggies, healthy fats, and protein, this salad is sure to satisfyand all without sugar or soy. Healthy East meets West never tasted so good!

Serves 4

Ingredients:

For the salad

  • 4 cups packaged coleslaw mix
  • 1 cup raw cauliflower, chopped
  • 1 cup sugar snap peas, thinly sliced
  • 1 cup cooked chicken breast, shredded
  • ½ cup red bell pepper, seeded and chopped
  • ¼ cup sliced almonds
  • 2 green onions, thinly sliced

For the dressing

  • ¼ cup coconut aminos
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons avocado oil
  • ½ tablespoon toasted sesame oil
  • 1 teaspoon fresh garlic, minced
  • 1 teaspoon fresh garlic, grated
  • 3 large dates, pitted and chopped

Directions:

  1. In a large bowl, toss all of salad ingredients together.
  2. For the dressing, combine all the dressing ingredients in a small food processor or blender. Process until the dates are ground up and the dressing has become creamy.
  3. Pour the dressing over the salad and toss well to combine. Serve immediately.

Per serving: Calories 297; Total Fat 13g; Carbs 23g; Protein 17g; Sodium 463mg; Sugar 20g

Amazing Anti-Inflammatory Healing Bowl

All the nutrition you need, all in one bowl. Packed with antioxidants and anti-inflammatory ingredients, this warm salad is the perfect way to recharge after a long summer’s day. And while this one does require a bit of cooking, this dish is totally worth it!

Serves 2

Ingredients:

  • 2 sweet potatoes, cubed
  • 2 tablespoons coconut oil, divided
  • 1 small red bell pepper, seeded and diced
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 teaspoon turmeric
  • ½ teaspoon pepper
  • 2 cups kale, ribs removed and finely chopped
  • ¼ cup extra virgin olive oil
  • 2 tablespoons apple cider vinegar
  • 2 eggs
  • Salt to taste
  • 1 avocado, peeled, pitted, and sliced

Directions:

  1. Preheat the oven to 400°
  2. Pour the sweet potatoes onto a rimmed baking sheet. Drizzle with one tablespoon coconut oil and toss to coat the potatoes. Roast the sweet potatoes for 30 minutes or until tender.
  3. While the potatoes are roasting, sauté the red peppers and onions in a medium skillet with the remaining coconut oil until tender.
  4. Stir in the garlic, turmeric, and pepper, mixing well.
  5. Whisk together the olive oil and vinegar. In a large bowl, combine the dressing with the kale and cooked vegetables. Toss well.
  6. In the same skillet, cook the eggs sunny-side up style.
  7. Divide the kale between two large bowls. Top with the cooked sweet potatoes, avocado slices, and eggs. Serve immediately.

Per serving: Calories 630; Total Fat 44g; Carbs 50g; Protein 14g; Sodium 175mg; Sugar 14

Quick and Easy Caprese Arugula Salad

This simple side salad celebrates the juxtaposition of juicy tomatoes, creamy mozzarella, and bitter arugula. It’s a wonderful compliment to grilled poultry and fish. Bonus? It’s ready in a flash!

Serves 4

Ingredients:

For the salad

  • 2 cups arugula
  • 2 beefsteak tomatoes, sliced
  • 2 balls fresh mozzarella cheese
  • 4-6 fresh basil leaves, thinly sliced

For the dressing

  • ¼ cup extra-virgin olive oil
  • 2 tablespoons balsamic vinegar

Directions:

  1. Whisk the oil and vinegar in a small bowl until well-combined.
  2. Toss half the dressing with the arugula. Divide the greens between four salad plates.
  3. Top the arugula with alternating tomato and cheese slices, overlapping each.
  4. Drizzle with the remaining dressing and sprinkle with the basil. Serve immediately.

Per serving: Calories 264; Total Fat 20g; Carbs 7g; Protein 11g; Sodium 195mg; Sugar 5g

 

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