Summer Salads

Summer Salads

Now that we are officially into summer, we have the opportunity to take advantage of fresh fruits and vegetables.

You’ll find seasonal farmer’s markets all around as well as the markets open all year-round such as Findlay Market in Cincy and Friendly Market in NKY.

Our food tip this Friday is for summer salads. When it’s hot, a salad is a great option for simple and healthy.

A salad is also a great way to ‘eat the rainbow’ by selecting a variety of vegetables and fruits that your family will enjoy.

Start by selecting a base of dark green leafy vegetables that your family will eat. Then add the rest of the rainbow to your salad.

Try veggies and fruits that you may not normally find in a salad. Fresh fruit right off the farm can spruce up the flavor and add variety.

Red/pink

  • Red peppers
  • Pomegranate
  • Red berries (strawberries, raspberries, fresh cranberries, etc.)
  • Fresh red currants
  • Tomatoes
  • Watermelon
  • Beets
  • Pink grapefruit
  • Radicchio
  • Red-skinned apples or pears
  • Red grapes
  • Red-skinned radishes
  • Rhubarb

Orange/yellow

  • Oranges
  • Orange/yellow peppers
  • Orange/yellow tomatoes
  • Cantaloupe
  • Carrots
  • Orange cauliflower
  • Yellow beets
  • Mango
  • Peaches, apricots, and nectarines
  • Papaya
  • Gooseberries, yellow raspberries

Green (especially dark green)

  • Broccoli
  • Spinach
  • Arugula
  • Swiss chard
  • Kale
  • Green beans
  • Okra
  • Brussel sprouts
  • Bok choy
  • Sweet peas or snow peas
  • Fresh herbs such as parsley or basil
  • Collard greens
  • Watercress
  • Green peppers
  • Green onions or chives
  • Kiwi
  • Avocado
  • Honeydew melon
  • Artichoke

Purple/blue

  • Blueberries and blackberries
  • Eggplant
  • Purple cabbage
  • Fresh black-skinned figs
  • Fresh black currants
  • Plums

Top off the salad with lean chicken/beef/turkey, hard boiled eggs or some beans to add protein to the meal.

A lot of restaurant salads add items that rack up calories, but don’t add much to the flavor. Be selective with what you add to yours.

If you select a cheese, pick one that has some flavor and will enhance your salad.

If you like croutons, consider adding some nuts for added crunch and flavor, but watch your portion size!

Be adventurous and your options are endless. Super simple to put together for hot summer days!

Check out some of these recipes:

http://www.delish.com/cooking/recipe-ideas/g2877/summer-salads/?slide=13

Another area of caution is the choice of dressing. Find healthier versions of your favorite flavors and watch serving sizes. This can add up quickly if your not careful.

A dressing should enhance your salad not over take it!

Want more ideas for living a healthy lifestyle? Reach out…we’d love to help!

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