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6 healthy and delicious summer salads to make in under 15 minutes

Too hot to cook? These 6 quick, healthy and delicious salads are easy to make and you don’t have to turn on the oven.

Need to freshen up? You might want to eat more fruits and vegetables.

Of course, the salad is the perfect way to pack an abundance of leafy greens and nutrient-dense fruits and veggies into one bowl. And it has the added benefit of not having to turn on the oven or grill, so you can cool down in more ways than one. If you dread the prep work: washing, rinsing, peeling, and chopping, these seven recipes will help you spend more time enjoying and less time in the kitchen. Don’t you feel more relaxed already?

1 watermelon, cucumber and feta salad

Sweet and savory come together in this surprisingly delicious summer dish. At first glance, this combination might seem strange, but your taste buds will be delighted with this blend of flavors, and your hydration status will benefit as well. About 20% of our fluid intake should come from the food we eat. Watermelon and cucumber are two of the most water-rich fruits and vegetables, containing 91% and 95% water, respectively. Watermelon also gives you a healthy dose of lycopene, a carotenoid, a powerful antioxidant that has been linked to a lower risk of cancer, heart disease, and age-related heart disease.

For 4 people

ingredients

1 mini watermelon (or ½ regular melon), skin removed, diced (about 4 cups)
2 cucumbers, skin intact, chopped
¼ cup crumbled feta cheese
2 lemons, with their juice
2 TBSP. tablespoons of grapeseed oil or light olive oil
Salt and freshly ground black pepper to taste
2 tablespoons chopped fresh mint

Manual

In a large bowl, combine watermelon, cucumber, and feta cheese.
In a small bowl, whisk together the lemon juice, grapeseed oil, salt, and pepper. Pour the dressing over the watermelon and cucumber mixture, tossing slightly to coat evenly.
Garnish with fresh mint and serve.
Nutritional Value Per Serving: 150 calories, 9g total fat (2g saturated fat), 3g protein, 21g carbohydrate, 2g fiber, 16g sugars (0g added sugars), 210 milligrams (mg) sodium.

2 Healthy Broccoli Salad

Broccoli salad usually starts off well, but its nutritional value plummets when it’s drowned in a sweet sauce made from mayonnaise and dried fruit. This low-fat version uses Greek yogurt in the dressing to reduce saturated fat and add gut-friendly calcium and probiotics. Fresh grapes reduce the amount of sugar while adding flavor. Because they’re full of water, grapes have a lower energy density (calories per weight) than raisins. Eating low-energy-density foods is a great way to reduce calories and achieve a healthy weight while controlling hunger.

4 servings

ingredients

1 large head of broccoli, washed and cut into florets
1 medium carrot, grated
1 cup red grapes, halved
¼ medium red onion, diced
¼ cup sliced ​​almonds
½ cup non-fat Greek yogurt
1 tablespoon of honey
2 tablespoons white wine vinegar
2 slices of bacon, cooked crispy and broken into pieces.

Manual

In a large bowl, combine broccoli, carrots, raisins, onions, and almonds.
In a small bowl, whisk together the yogurt, honey, and vinegar. Pour the dressing over the broccoli mixture and toss gently to coat evenly.
Scatter over the bacon before serving.
Nutritional Value Per Serving: 140 Calories, 4.5g Total Fat (0.5g Saturated Fat), 7g Protein, 21g Carbohydrate, 4g Fiber, 13g Sugars (4g Added Sugar), 95mg Sodium.

3 Black bean, corn and pepper salad

You probably already have most of the ingredients for this colorful summer salad at hand. Black beans shine as a source of plant-based protein, which has been linked to a lower risk of death from cardiovascular disease and dementia in postmenopausal women, according to a February 2021 study in the Journal of the American Heart Association. These legumes also contain fiber, folic acid, potassium, zinc and iron, a nutrient that can be better absorbed in the presence of vitamin C, which is abundant in peppers.

For 4 people

ingredients

1 can low sodium black beans, drained and rinsed
2 cups of corn
½ red onion, diced
1 green pepper, diced
1 red bell pepper, diced
1 lemon, juiced
1 lime with juice
2 tablespoons olive oil
2 tablespoons fresh coriander, finely chopped
Salt and freshly ground pepper to taste

Manual

In a large bowl, combine black beans, corn, onion, and bell pepper.
In a small bowl, whisk together the lemon juice, lime, and olive oil. Add coriander and season with salt and pepper. Pour over the black bean mixture, tossing to coat evenly. Serve immediately or refrigerate until ready to serve.
Nutritional Facts Per Serving: 240 Calories, 8g Total Fat (1g Saturated Fat), 9g Protein, 38g Carbohydrate, 10g Fiber, 5g Sugars (0g Added Sugar), 210mg Sodium.

4 The green salad par excellence

Green vegetables are not necessarily all leafy. This one has kale, yes, but also edamame for soy protein and green lentils. These tiny, disc-shaped legumes (the family that includes beans and peas) come in many colors, but green lentils are popular for their firm texture and nutty flavor. Add in some quinoa, which is often thought of as a grain but is actually a seed and therefore provides protein, and this salad packs in an impressive 13g of muscle-building nutrients per serving, not bad for a vegan dish.

For 4 people

ingredients

8 cups fresh kale, tough stems removed and chopped
1 cup cooked quinoa
1 cup cooked green lentils (or canned, rinsed and drained)
1 cup edamame
¼ cup coarsely chopped roasted peppers
3 tablespoons red wine vinegar
2 tablespoons olive oil
1 teaspoon mustard seeds
1 C maple syrup
Salt and freshly ground pepper to taste.

Manual

Place kale, quinoa, lentils, edamame, and roasted peppers in a large bowl.
In a small bowl, whisk together the vinegar, olive oil, mustard, maple syrup, salt, and pepper. Pour over the salad and spread evenly.
Nutritional Value Per Serving: 250 Calories, 10g Fat (1.5g Saturated Fat), 13g Protein, 29g Carbohydrate, 9g Fiber, 5g Sugars (1g Added Sugar), 230mg Sodium.

5 Next Tier Fruit Salad

Served with a light lemon and poppy seed vinaigrette, this colorful fruit salad is packed with vitamin C, a powerful antioxidant that helps protect your cells from damage from free radicals, compounds associated with aging and chronic disease. . Cucumbers keep the salad from being too sweet.

6 servings

ingredients

3 kiwis, sliced
3 apricots or peaches, thinly sliced
1 quarter strawberries, washed, peeled and quartered
1 small watermelon, skin removed, cut into small slices
3 cucumbers, sliced
1 lemon with juice
2 tablespoons grapeseed oil or light olive oil
1 tablespoon of honey
2 teaspoons poppy seeds
¼ cup crumbled feta
2 TBSP. finely chopped fresh mint leaves (more for garnish)

Manual

Place the kiwi, apricots, strawberries, watermelon, and cucumbers in a large bowl.
In a small bowl, whisk together the lemon juice, olive oil, honey, and poppy seeds. Pour over the fruit, tossing gently to coat evenly.
Scatter the feta and mint over the salad just before serving.
Nutritional Value Per Serving: 250 Calories, 7g Fat (1.5g Saturated Fat), 4g Protein, 49g Carbohydrate, 5g Fiber, 42g Sugars (3g Added Sugar), 60mg Sodium.

6 Spinach and Berry Salad

Spinach is an ingredient that is eaten cold. This is because it is the most common source of lutein, an antioxidant found in dark green vegetables that is broken down by heat. This salad also offers brain benefits thanks to the omega-3-rich nuts. A February 2020 study published in the journal Nutrients found that a nut-rich diet may have neurocognitive benefits and protect against conditions such as dementia.

4 servings

ingredients

12 cups spinach leaves
2 cups sliced ​​strawberries
2 cups of blueberries
½ cup chopped walnuts
¼ cup crumbled blue cheese
3 tablespoons balsamic vinegar
3 tablespoons olive oil
1 teaspoon Dijon mustard
1 teaspoon of honey
Salt and freshly ground pepper to taste

Manual

In a large bowl, combine spinach, strawberries, and blueberries. Garnish with walnuts and blue cheese.
In a small bowl, whisk together the vinegar, olive oil, mustard, honey, salt, and pepper. water

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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summer salads fresh salads

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