5 refreshing and nutritious summer salad recipes
On hot summer days, there is nothing better than enjoying a salad with available summer ingredients that is both delicious and helps cool down and strengthen the body's resistance.
Prolonged hot summer weather with high temperatures makes the body easily tired, dehydrated and leads to an increase in many heat-related diseases such as sunstroke, heatstroke and many other diseases due to decreased resistance.
Nutrition expert, Associate Professor, Dr. Nguyen Thi Lam - former Deputy Director of the National Institute of Nutrition said: "Daily meals need to provide adequate energy, balance, and nutrients with 4 food groups: protein, fat, carbohydrates, and green vegetables and ripe fruits. When provided with adequate nutrients combined with reasonable exercise, the body will have a healthy immune system and increased resistance to disease."
Associate Professor, Dr. Nguyen Thi Lam advised that in the hot season, people should increase green vegetables (400g/day) and fruits (100-300g/day) in their diet to provide the body with enough fiber as well as vitamins A, C, E, group B...; minerals: calcium, magnesium, potassium, iron, selenium...
Salad is one of the useful solutions for you to be able to get enough green vegetables and ripe fruits needed for hot summer days. Providing a plate of salad for each meal is the perfect choice, helping you eat more fiber, and is also good for your health thanks to the combination of green vegetables and nutritious fruits.
Salads include many fresh vegetables, cool fruits and quick preparation, not too fussy. From basic ingredients that are easy to find and available depending on the season and climate, you can add more or less depending on your family's preferences and tastes. The combination of oil and vinegar sauce with vegetables makes the salad even more attractive.
Fresh, colorful and delicious, try these 5 summer salad recipes that provide plenty of nutrients and exciting flavors to add to your daily menu.
1. Quinoa, Spinach and Berry Salad
Quinoa is high in protein, spinach provides a good amount of vitamin A and vitamin K, and berries are full of antioxidants. This is a refreshing and nutritious dish.
Ingredient:200g quinoa 200g fresh spinach 200g berries (strawberries, raspberries, blueberries) Olive oil Vinegar Salt and pepper
How to prepare:Cook quinoa according to package directions. Let cool. Rinse spinach and berries. Chop vegetables as desired. Combine spinach, quinoa, and berries in a large salad bowl. Add a few drops of olive oil, vinegar, salt, and freshly ground pepper. Mix well and serve. Add some nuts, such as toasted almonds, for crunch if desired.
2. Chickpea, cucumber and mint salad
Chickpeas are rich in protein and fiber, cucumbers help hydrate, and mint is refreshing.
Ingredient:200g canned chickpeas or dried chickpeas 1 cucumber A handful of mint leaves A little lemon juice A little olive oil Salt and pepper
How to prepare:Rinse canned chickpeas in cold water. If using dried chickpeas, soak and steam them until cooked, then drain. Wash and chop cucumbers. Chop mint leaves. In a salad bowl, mix chickpeas, cucumbers and mint. Season with lemon juice, olive oil, salt and pepper. Toss well before serving. For extra flavor, add cherry tomatoes and black olives, if desired.
3. Purple cabbage, avocado and pink grapefruit salad
Cabbage is a superfood rich in vitamins A, C, K and minerals. Avocado contains good fats and grapefruit adds delicious flavor and a good dose of vitamin C.
Ingredient:200g purple cabbage 1 avocado 1 grapefruit Olive oil Salt and pepper
How to prepare:Wash and chop the cabbage. Cut the avocado into bite-sized pieces. Peel and separate the grapefruit. Mix all ingredients in a large salad bowl. Refrigerate and season with olive oil, salt and pepper to taste before serving.
4. Mashed Carrot, Apple and Walnut Salad
Carrots are rich in vitamin A, apples provide fiber, and nuts are a great source of omega-3s.
Ingredient:200g carrots 2 apples 50g walnuts A little lemon juice A tablespoon olive oil Salt and pepper
How to prepare:Wash and grate or julienne the carrots. Wash and cut the apples into small pieces. Roast and crush the walnuts. In a salad bowl, combine the carrots, apples and walnuts. Season with lemon juice, olive oil, salt and pepper. Mix well before serving.
5. Lentil, cherry tomato and feta cheese salad
Lentils are a great source of protein and fiber, cherry tomatoes provide a good amount of vitamins A and C,... Feta cheese is the most famous cheese in Greece with a soft, white texture, very nutritious and high in calcium. This is a healthy dish that is good for your health if you know how to incorporate it into your daily diet.
Ingredient:200g lentils 200g cherry tomatoes 200g feta cheese A dash of apple cider vinegar A tablespoon of olive oil Salt and pepper
How to prepare:Cook lentils according to package directions, then let cool. Wash and halve cherry tomatoes. Cut feta cheese into cubes. In a salad bowl, combine lentils, cherry tomatoes and cheese. Season with apple cider vinegar, olive oil, salt and pepper. Toss well and serve chilled.
These 5 summer salad recipes are both delicious and nutritious. They will allow you to enjoy the benefits of summer fruits and vegetables while helping you cool down on hot summer days. Don't hesitate to personalize them to your taste and change your culinary pleasure every day.
