Best Healthy Summer Salads for Body
Salads fit the bill on the nights when it’s hot outside and you just feel like some light and cool for dinner. Plus, summer is the official season for barbecues, block parties and picnics, for which, nine times out of 10, we are asked to “bring a salad.” For all these reasons, it’s time to take a look at summer salads.
The word “salad” sounds deep-cold, does not it? But salads can be anything but low-calorie, resulting in add-ons like mayonnaise, oily dressings, breaded and fried chicken strips, bacon and so on. Take a look at what some of these popular salad ingredients cost us in calories and fat grams.
Natural tips and tricks for healthy summer salads
- Place the first 5 ingredients in a large bowl. Light coat with dressing and blend gently but well. Add salt and pepper to taste.
- Split the salad evenly between 4 plates.
- Separate roasted seeds and pomegranate seeds between each salad. Squeeze juice of ½ lemon over each salad. Serve with a freshly cooked poppadom.
To cook poppadoms, brush each side with oil (we used canola) and heat in a microwave for 45 seconds or until expanded. You may need to turn the Poppadom for even cooking according to the microwave. Or you can fry them in hot cooking oil for about 3 seconds – they will expand quickly. Remove from oil with forceps and drain.
Summer salad Summer salad Recipe 1
2 Preparation time:
8 minutes Cooking time:
2 minutes Servings:
Tomatoes: 4 large, sliced
Lemon juice: 1 tbsp
Olive oil: 2 tbsp cumin (jeera): 1/4 tsp
Fenchelsamen (Saunf): 1/4 tsp
Dried red chili peppers: 1 tsp
Coriander (dhania): 2 tbsp, chopped
Salt: to taste Freshly ground black pepper powder: to taste
Place tomato slices on a plate and sprinkle lemon juice evenly on the tomatoes.
Heat the olive oil in a pan on a medium flame.
Add cross-cumin seeds, fennel seeds and chili flakes, mix well and saute for a minute.
Remove from the flame, let it cool a little, then add the coriander and mix well.
Pour this spice onto the tomatoes and sprinkle little salt and pepper on top.
Serve warm or cold
Nutritional value (1 serving): –
Calories – 185 kcal
Protein – 1.7 g
Fat – 15 g
3 cups crushed cabbage
1 cup of tufted red cabbage
1 cup grated carrot
1 cup of thinly sliced green beans
2 cups Mesclun salad greens
1/4 cup your favorite salad dressing
Salt and pepper
1/4 cup roasted seeds (we used a mixture of pumpkin, sunflower and black sesame seeds)
1/4 cup pomegranate seeds (optional)
2 lemons, halved
4 plain poppadoms, cooked (see Annabelle’s tip below)
Let’s just say that we have eaten a salad with all of the ingredients listed above (hey, it could happen!). We would end up with 1,500 calories and 106 grams of fat (including more than 37 grams of saturated fat).
Healthy salad or calorie-rich, low-fat salad – it’s about the ingredients you choose. You can get way back to calories and fat grams just by making some simple substitutions.
To help you get started, here are 10 quick tips and tricks for healthy salads. After that I will share three funny recipes that I have recently brightened to get you for summer salads!
- Turn a salad into a “dinner” by adding a protein-rich food. This balances the carbohydrates in the salad and helps relieve stress from hunger for hours. It can be as simple as:
Add leftover chicken, shrimp, salmon or lean steak from the last night barbecue.
Opening a can of beans (kidney, garbanzo or black beans).
Dicing smoked or baked tofu or adding cooked edamame (green soybeans).
Tossing in diced, low-fat cheese (try reduced jack or cheddar, part-skim mozzarella, fresh mozzarella or soy cheese).
- Increase the smart-fat quotient by using rapeseed oil or olive oil in your dressing. Canola oil is pumped with monounsaturated fats and has more healthy omega-3 fatty acids than other cooking oils. Olive oil usually contains monounsaturated fatty acids and also contributes to helpful phytochemicals. If you use a filled dressing, check the label to make sure that it uses either rape or olive oil.