Whip up seasonally inspired recipes with your summertime farmers’ market or grocery finds.
As spring turns into summer, it’s time to fill your kitchen with crisp lettuce, juicy fruits, and fresh veggies. And we’ve got the scoop on how to turn them into a variety of healthy summer salad recipes packed with antioxidants and other nutrients.
Shopping for ingredients might be a little different during the 2020 season, but you can request no-contact grocery pickup, sign up for a local community-supported agriculture (CSA) or produce delivery service, or follow CDC recommendations like wearing masks and gloves at farmers’ markets, if they’re allowed in your area. Staying safe and healthy is the priority.
With your season finds in-hand, consider whipping up these healthy summer salad recipes:
- Strawberry, avocado, & arugula salad
- Greek quinoa salad
- Black bean salad
- Cucumber, tomato, & white bean salad
- Chickpea zucchini salad
- Healthy pasta salad
Find links to these healthy summer salad recipes and more information about their benefits below.
Sweet strawberries pair with creamy avocado on a bed of arugula in this salad (feel free to add other greens of choice as well). Avocado is a great source of heart-healthy fat and is loaded with fiber, potassium, and antioxidants, while strawberries are packed with vitamins.
Quinoa is such a nutritional powerhouse that it’s often called a superfood. Filled with plant protein, fiber, and health-boosting compounds, quinoa is naturally gluten-free and one of the most versatile grains you can find. There are plenty of quinoa salad recipes on the web, but the one highlighted here adds crisp and refreshing cucumbers, tomatoes, nectarines, and other Greek salad staples.
Black bean salad
Beans are another way to amp up the satisfaction factor in a salad, adding more valuable fiber and protein. This salad adds other delicious summertime flavors like corn, pepper, avocado, and cilantro for a healthy version of Taco Tuesday!
Cucumber, tomato, & white bean salad
If you’re in the mood for Italian flavors, you can’t go wrong with white bean and tomato! Dressed in a basil vinaigrette, this summer salad is fresh and crunchy, while healthy white beans add a creamy texture and hearty protein.
Chickpea zucchini salad
Chickpeas, also called garbanzo beans, are a staple in restaurant salad bars for a good reason! They make a great addition to many types of salads, with their nutty taste and versatility—and chickpeas can help battle chronic health issues like high blood pressure, diabetes, heart disease, and cancer. The other star of this salad is zucchini, a low-calorie yet nutrient-dense summer veggie with a crisp bite and mild taste that pairs well with the simple lemon juice + olive oil dressing.
Pasta salad can be healthy too! Try this grilled vegetable pasta salad or this avocado tomato chickpea recipe for a healthy summer lunch or picnic in your backyard. You can use any pasta for these recipes, so you could make them even healthier by swapping for a whole-wheat or veggie blend. Some specialty markets also carry pasta made of lentils, chickpeas, or edamame.
With so many healthy summer salad recipes, you can find dozens of ways to enjoy nutritious seasonal produce all summer long! Keep browsing the CapTel health and wellness blog for more healthy recipes, fitness tips, and more.