Skip to content

Keep your cool with these healthy summer salads

Before and After BMI

May 29, 2015

Keep your cool with these healthy summer salads

Woman enjoying one of our healthy summer salad recipes

Who wants to labor over a hot stove in the summer? With summer salad recipes on hand, you can ditch the stove and reach for your salad tongs instead. It’s easy to prepare these healthy summer salads right at home. Make a larger portion for a fun gathering or pack dressing on the side and you’ve got a healthy lunch to take to work.

Cucumber Salad
Plan ahead – this cucumber salad recipe needs time to chill.

  • Ingredients
    • 1 cucumber, peeled and thinly sliced
    • 1 teaspoon salt
    • 1 tablespoon minced onion
    • 1/2 cup sour cream
    • 1/2 teaspoon sugar
    • 3 tablespoons pickled cherry peppers, chopped
    • Black pepper, to taste
  • Directions
    1. In a bowl, toss cucumbers and salt together. Chill one hour, then drain and pat dry.
    2. Meanwhile, soak onion in cold water for 15 minutes, then drain.
    3. Mix sour cream with sugar in a medium bowl. Stir in cucumbers, onion, cherry peppers and black pepper.
    4. Serve immediately. Makes two to three servings.

Avocado Caprese Salad

Avocados are so good for you, and they are loaded with fiber and monounsaturated fat. In just 100 grams, you will find 26 percent of your recommended daily intake of Vitamin K, 20 percent folate, 17 percent Vitamin C, 14 percent potassium, 14 percent Vitamin B5 (pantothenic acid), 13 percent Vitamin B6 (pyridoxine) and 10 percent Vitamin E. Avocado also contains small amounts of manganese, magnesium, copper, zinc, iron, phosphorous, Vitamin A, Vitamin B1 (thiamine), Vitamin B2 (riboflavin) and Vitamin B3 (niacin). It’s easy to understand why this super-smooth summer salad will have you savoring every bite.

  • Salad Ingredients
    • 2 cups fresh arugula
    • 1/2 avocado, pitted and sliced
    • 3 slices fresh mozzarella cheese
    • Fresh basil leaves as a garnish
  • Dressing Ingredients
    • 1 tablespoon extra virgin olive oil
    • 1 1/2 teaspoons balsamic vinegar
    • Generous pinch of sugar or dollop of honey
    • Salt and pepper, to taste
  • Directions
    1. Place all salad ingredients in a serving bowl.
    2. In a separate small bowl, whisk dressing ingredients together.
    3. Pour dressing over salad and serve immediately. Makes one serving.

Spicy Merry Salad with Avocado and Figs

Figs smell amazing, but they are also excellent for cooking and salads. Figs are a naturally sweet treat that also help to lower high blood pressure. Leave time for this healthy summer salad to chill, and invite your friends over – this recipe makes a big batch.

  • Ingredients
    • 3 cups romaine lettuce, chopped
    • 1 red bell pepper, chopped
    • 1 avocado, sliced
    • 3-4 dried figs, chopped
    • 1 large tomato, chopped
    • 1/4 red onion, minced
    • 1 tablespoon extra-virgin olive oil
    • 3-4 large mushrooms, chopped
    • Juice from 1/2 lime
    • 2 tablespoons pine nuts
    • 3-4 black olives, chopped
    • Small bunch fresh cilantro, chopped
    • 1 cup black beans
    • 1/2 cup corn
    • Hot sauce, to taste
    • Optional garnish: sour cream
  • Directions
    1. Mix all ingredients except sour cream in a large bowl. Chill for one hour.
    2. If desired, add sour cream as a garnish when serving.

Strawberry Avocado Kale Salad

Strawberries are delicious, avocado packs a healthy and creamy punch and kale is full of antioxidants and Vitamin C, helps lower cholesterol and reduces the risk of heart disease. This light, healthy summer salad packs a flavorful punch.

  • Salad Ingredients
    • 6 cups baby kale
    • 2 cups strawberries, sliced
    • 1 ripe avocado, sliced
  • Bacon Poppy Seed Dressing Ingredients
    • 4 bacon slices, cooked
    • 1/2 cup mayonnaise
    • 2 tablespoons sugar
    • 2 tablespoons white vinegar
    • 1/2 teaspoon poppy seeds
    • Salt and pepper, to taste
  • Directions
    1. Place kale, strawberries and avocado into a large salad bowl.
    2. In a separate small bowl, crumble the bacon into small pieces. Whisk together with remaining dressing ingredients.
    3. Drizzle over salad and serve immediately. Makes two servings.

Summer Fresh Quinoa Salad

Quinoa is one of the world’s superfoods. It’s packed with protein, fiber, manganese, magnesium, phosphorus, folate, copper, iron, zine, potassium and more. This refreshing summer salad recipe is the perfect pick-me-up. Share the large batch with friends or save some for later. Plan ahead – it needs time to chill.

  • Ingredients
    • 1 cup quinoa, rinsed
    • 1/4 cup chopped tomatoes
    • 1/2 cucumber, peeled, seeded and chopped
    • 1/2 green pepper, chopped
    • 1/2 sweet red pepper, chopped
    • 1/2 yellow pepper, chopped
    • 3 green onions, thinly sliced
    • 2 oz crumbled garlic and herb feta cheese
    • 1/4 cup sun-dried tomato salad dressing
  • Directions
    1. Cook quinoa according to package directions. Transfer to a large bowl and set aside to cool completely.
    2. Add tomatoes, cucumber, peppers, onions, cheese and 1/4 cup salad dressing to the cooled quinoa.
    3. Cover and refrigerate for two hours. Just before serving, stir in remaining salad dressing. Makes six to seven servings.

If you love these healthy summer salads recipes, contact BMI of Texas for more useful weight loss resources.

You might also be interested in: How Food Can Affect Your Stress Levels