When you think of summer, you think of salads. Salads are not just for summer but all year long. While you are thinking of salads, get in the habit of making and serving salads for meals and sides all year long. Here are some Salad Recipes for Meals and Sides that I enjoy.
Salad Nutrition
Salads are a great way to combine many veggies and fruits to get your 30 plant foods a week. See the 30 plant foods a week challenge blog for more info on eating more plant foods. Salads are a good way to get your daily greens, fiber, extra plant foods, protein, antioxidants, vitamins, and minerals.
You can also add meats, cheeses, beans, nuts, and seeds to the salads to provide protein sources for a meal. Without salads, we would lose out on the nutritional benefits of vegetables, fruits, nuts/seeds, and protein.
Salad Meal Recipes
The great part of a salad for a meal is that it is quick because it can be made ahead. It’s the perfect meal to eat on the go. Take a main salad to the beach, work, a picnic, or a potluck, or make it in the morning and eat it in the evening on a busy day.
You can make a side salad, and the next day, if you add protein, you can turn the leftovers into a main salad for lunch.
Fresh Taco Chicken Salad Recipe
One of my favorite summer salads, which I eat in spring, summer, and fall, is the taco chicken salad. It’s lighter than a typical taco salad and can be eaten cold.
- 1 head chopped romaine Lettuce
- 1 15-ounce can of cannellini beans – drained and rinsed
- 1 cup sliced Cherry tomatoes
- 1 11-ounce can shoepeg sweet white corn
- 2 small avocados, cubed
- 1 red bell pepper, chopped
- ½ cup chopped red onion
- ½ cup chopped cilantro
- 2 cups shredded chicken
- ½ cup crumbled cotija cheese or feta cheese
Mix the ingredients before serving and add creamy cilantro dressing to each salad bowl or add dressing to the whole salad.
Creamy Cilantro Dressing recipe
- 1 cup cilantro
- ½ cup Greek yogurt or sour cream (sub ½ avocado for yogurt if no dairy is desired)
- 2 Tbsp cider vinegar
- 2 garlic cloves
- ½ tsp salt
- ¼ tsp ground pepper
- 2 Tbsp lime juice
- 1/3 cup olive oil
- 2 tsp honey – if desired.
Blend the dressing ingredients and serve over salad.
Tortellini Salad Recipe
This salad is also a meal salad and I love to make this in the summer to eat at the beach. I love that it provides many leftovers to eat for lunch or dinner on a busy week. See the blog on Beach Time and Health for this delicious recipe.
Salad Bowls
These are like a bowl meal, but if you put in more lettuce than rice or quinoa, you have a salad. See the list of foods to combine to make a Salad Bowl of your choosing.
Fajita Bowl-
Lettuce/kale, grilled chicken, black beans, red pickled onions, avocados sliced, sautéed onions and peppers and chipotle ranch dressing ( I buy from Aldi)
Greek Bowl-
Use seasoned grilled chicken. Cooked quinoa, chopped lettuce, red onion pickles, olives, feta cheese, marinated artichoke hearts, chopped cucumbers, tomatoes (or Israeli salad in place of cukes and tomatoes), and Hummus or tzatziki sauce thinned down with artichoke liquid for your dressing.
Seasoning for the chicken- Combine 1 tbsp oregano, 2 tsp thyme, 1 tsp basil, 1 tsp minced onion, 1 tsp salt, and ½ tsp minced garlic. Mix and store in a dry place, and sprinkle on chicken before grilling.
The red onion pickle recipe link in this onion blog
Loaded Burger Bowl-
Chopped romaine lettuce, roasted potato slices, ground beef patty, chopped tomatoes, pickles, grated cheddar cheese, and chopped red onion. Make a dressing with mustard and apple cider vinegar as below.
Mustard apple cider vinegar dressing
- ¼ cup olive oil
- ¼ cup apple cider vinegar
- 1 tsp minced garlic
- 2 tsp Dijon mustard
- 2 tsp honey or maple syrup
- Salt and pepper to taste
Side Salads
Side salads should not be neglected because they can be the main star of a meal with a grilled piece of meat. You can combine two salads as sides. I like to combine a tossed salad with an Israeli salad. Yum. These are the salads I make all season long to add to a meal.
Red Cabbage Slaw Recipe
This tastes excellent with a Mexican meal, and you can even add it to your taco. I also like this for a crunch to a meal. If you make sweet potatoes and meatloaf this will add a crunch to the meal.
- 3-4 cups diced or shredded red cabbage
- 1 cup shredded carrots
- ½ red onion
- 3 TBSP chopped parsley
- 3 tbsp green onion, chopped or chives
Dressing for the slaw
- 1/3 cup apple cider vinegar
- 1 tbsp honey or maple syrup
- 2 tsp. Dijon mustard
- ¼ cup olive oil
- ¼ tsp salt
- ¼ tsp pepper
Mix up the salad and dressing, and add dressing to the salad. Serve immediately. Will last 2-3 days in the refrigerator. The red cabbage color may bleed.
Kale Salad Recipe
Is so good when it is fresh from the garden or farmers market. This is one I have been making for years.
- 4 cups kale curley or Tuscan. Remove any center ribs and tear them into small pieces. Massage Kale with your hands in a little olive oil.
- ¼ cup golden raisins
- ¼ cup sunflower seeds
- ¼ cup parmesan cheese shavings
Add dressing
- 7 TBSP balsamic vinegar
- 1 Tbsp rice vinegar
- 1 tbsp honey or maple syrup
- 1 tsp salt
- 1 tbsp olive oil
- Salt and pepper to taste
Toss kale with dressing and add raisins, seeds, and parmesan before serving. This salad is delish the next day as the dressing blends with the kale.
Avocado Tomato Salad Recipe
This salad is great alone, on top of a lettuce salad on top of a burger, or in a salad bowl. Chop all ingredients and mix together and serve.
- 3-4 Roma tomatoes chunked
- 1 cubed avocado
- 2 tsp chopped garlic
- ½ cup chopped basil
- ¼ cup olive oil
- Salt and pepper to taste
Other side salads are included and are listed in these blogs.
Israeli salad is delish and is included in this blog. Perfect on a salad and in a shawarma pita sandwich. Summer Salad Suppers, Broccoli Challenge
