Summer brings with it a bounty of fresh produce, and salads are a great way to capture the essence of this season by incorporating all those flavors and colors in one refreshing bowl of a nutritious meal. Whether you want to start your wellness journey by eating healthier, or simply like to indulge in a good salad, the following recipes will come in handy for creating a vibrant bowl using fresh greens and veggies.
1. Fruit Salad
- 1/4 cup honey
- 1/4 cup freshly squeezed orange juice
- Zest of 1 lemon
- 500 grams strawberries, hulled and quartered
- 200 grams blueberries
- 200 grams raspberries- optional
- 3 kiwis, peeled and sliced- optional
- 1 orange, peeled and wedges cut in half
- 2 apples, peeled and chopped
- 1 mango, peeled and chopped
- 2 cup grapes
- In a small bowl whisk together honey, orange juice, and lemon zest.
- Add all the fruits to a large bowl and pour over the dressing, tossing gently to combine. Chill until ready to serve.
2. Ratatouille Salad
- 1 red pepper- quartered
- 1 small eggplant- sliced into 1/4"-thick rounds
- 1 medium zucchini- sliced lengthwise into 1/4"-thick strips
- 400 grams tomatoes, halved
- 2 1/2 tbsp. olive oil
- salt and pepper to taste
- 2 tbsp. vinegar
- 1/4 cup fresh basil leaves= torn
- 2 slices bread
- 1 clove garlic- halved
- 100 grams mozzarella cheese- torn in pieces
- Heat grilling skillet on the stove to medium-high.
- In a large bowl, toss the vegetables with 1 1/2 tablespoons oil and 1/2 teaspoon each salt and pepper. Grill until lightly charred and tender, 3 to 4 minutes per side for the pepper, eggplant, zucchini, and 1 to 2 minutes on the cut side only for the tomatoes. Transfer the eggplant and tomatoes back to the bowl and the rest of the vegetables to a cutting board.
- Slice the peppers, and zucchini and add to the bowl. Gently toss with the vinegar, and basil.
- Brush the bread slices with remaining tablespoon oil and grill until lightly toasted, 1 to 2 minutes per side, then rub both sides with the cut side of the garlic clove.
- Cut each slice of bread in half and transfer to plates. Spoon the salad and any juices over the bread, then top with the mozzarella.
3. Corn Salad
4 cup fresh or frozen corn, defrosted
1 cup cherry tomatoes- halved
1/3 cup crumbled feta
1/4 onion- finely chopped
1/4 c. basil- thinly sliced
3 tbsp. extra-virgin olive oil
Juice of 1 lime
Toss all ingredients together in a large bowl.
Season with lime juice, salt, and pepper.
4. Pesto Chicken Caprese Salad
- 1 cup tightly packed fresh basil leaves
- 1/4 cup nuts of your choice- roasted
- 1/4 cup freshly grated parmesan cheese
(or cheese of your choice)
- 1 to 3 cloves garlic, to taste
- 1 teaspoon lemon juice
- 1-2 teaspoon salt, plus more to taste if desired
- 1 tsp. black pepper, or to taste
- 1/3 to 1/2 cup Extra Virgin Olive Oil
- 500 grams boneless chicken breast-diced into bite-sized pieces
- 1 1/2 cups cherry tomatoes- halved if desired
- 200 grams mozzarella cheese- cut in small round pieces
- 1-2 tbsp. vinegar
- To a food processor, add the basil, nuts, parmesan, garlic, lemon juice, salt, pepper, and blend on high speed momentarily to break ingredients down.
- Drizzle in the olive oil and process until the pesto is smooth and emulsified; set aside.
- To a large skillet, add the olive oil, chicken, season with salt and pepper, and cook over medium-high heat. Stir and flip intermittently so chicken cooks evenly. When chicken is about 90% cooked through, add the pesto, stir to combine, reduce the heat to low, and allow the chicken to simmer in the pesto for about 2 to 3 minutes, or until chicken is done.
- To a large bowl, add the chicken including the pesto/pan juices, mozzarella, basil, evenly drizzle with vinegar, stir to combine, and serve immediately.
5. Malaysian Ripe Mango Salad
- 3 cups Ripe Mango- peeled and cubed
- 1/4 cup Red onion- Thinly sliced
- 2 tbsp Fresh Coriander
- 2 tbsp Mint leaves
- 1 tsp. of chili garlic paste
- 1/4 tsp. vinegar
- Salt to taste
- 1/2 tsp Sugar
- In a small bowl, mix a tsp. of chili garlic paste with some vinegar and set aside.
- Add all other ingredients in a bowl, pour the garlic and vinegar mixture in the bowl and mix well.
- Serve chilled or at room temperature.
6. Roasted Cauliflower Salad
- 1 medium head cauliflower- quartered and sliced 1⁄4 inch thick
- 4 tbsp. olive oil
- 2 tbsp. vinegar
- 2 onions- thinly sliced
- 1/2 cup almonds
- 1/4 cup raisins
- 1/4 cup dried cranberries
- salt and pepper
- Heat oven to 200 degrees C. On a baking sheet/tray, toss cauliflower, 2 tablespoon oil, and 1⁄2 teaspoon each salt and pepper. Roast until tender and golden brown, 25 minutes.
- Meanwhile, in a bowl, whisk together vinegar, remaining 2 tablespoon oil, and 1⁄4 teaspoon salt and pepper. Toss in onions, almonds, raisins, and cranberries. Let sit, tossing occasionally, while cauliflower roasts.
- Toss roasted cauliflower with almond mixture and serve.
Q1: What's an easy to find alternative for feta cheese?
A: You can use grated paneer instead of feta cheese.
Q2: How to make a vegetarian Pesto Caprese Salad?
A: Just replace the chicken with grilled Paneer pieces or bigger mozzarella bits to make a veg version of the Pesto Caprese Salad.
Q3: How to pre-heat my microwave?
A: You need to place a slatted rack that comes with a microwave to pre-heat it. Now, choose the convection option. Once you set it on the convection mode, your microwave’s digital display will reflect the minimum temperature setting available, you can just increase or decrease it according to your requirement and press start.