Salads bring the tastes of summer to life

As summer dawns, it’s time to introduce lighter meals, and one delicious — and nutritious — way to do that is with salads.

These nutritional powerhouses are tasty and simple to make. Start with a bed of fresh greens, but try to stay away from iceberg lettuce, which is mostly water.

A good rule of thumb is to use three different kinds of greens — a mild lettuce, like Boston, bibb, or endive; something crispy for texture, like romaine or cabbage; and something tart, peppery, or bitter, like arugula or radicchio.

No matter what lettuce mix you choose for your salad, be sure its thoroughly rinsed, dried and served chilled.

Add some of your favorite vegetables, such as peppers, broccoli, onions, cucumbers, peas or green beans.

If you crave some sweetness, add fruit. Pomegranate seeds, grapes, strawberries, blueberries, raspberries, apples, pears or blackberries will add color, texture, flavor and nutrients.

Or try dried fruits such as cherries, apricots or cranberries.

Enhance the flavor with cheeses. Feta, bleu cheese and gorgonzola will work best crumbled into a salad, while brie and goat cheese are best served in slices and rolled in fresh herbs such as parsley or chives.

Nuts add texture and crunch as well as protein to your salad. Roasting and toasting nuts will really bring out their flavor.

You can also add  a little sugar when toasting them to create candied nuts, which balance a tangy vinaigrette dressing. Combine one part sugar and two parts nuts in a skillet over medium heat until the sugar melts into a light brown liquid. Once the sugar completely coats the nuts, pour the nuts over aluminum foil to cool.

To create a main course salad, add marinated shrimp or grilled steak or chicken.

And don’t forget the dressing, but take care not to drown your salad in dressing or you’ll negate some of those benefits. Top your salad with a little olive oil and vinegar or any light dressing and you’ve got a delicious, nutritious meal on your hands.

Following are some spring salad recipes from www.holleygrainger.com

 

Chopped Asian Salad With Orange-Sesame Miso Dressing

6 cups shredded cabbage

1 cup matchstick carrots

1 red bell pepper, julienned

1 cup chow mein noodles

3/4 cup shelled edamame

1/2 cup fresh cilantro leaves, roughly chopped

1/4 cup thinly sliced green onion

1 jalapeño, seeds and ribs removed, thinly sliced, optional

Toasted sesame seeds, optional

Kosher salt

For orange-sesame miso dressing

1/4 cup fresh orange juice

2 tablespoons tahini

2 tablespoons rice vinegar

1 tablespoon white miso paste

1 tablespoon honey

1 tablespoon toasted sesame oil

Combine all dressing ingredients in a medium bowl or glass jar. Use an immersion blender, frother or whisk to mix until smooth and creamy. Taste and season with a pinch of salt, if needed.

Combine salad ingredients in a large bowl. Lightly season with kosher salt. Pour dressing over top and toss to combine. Garnish with toasted sesame seeds, if desired.

 

 

Crispy Potato and Peach Salad With Charred Scallion Dressing

1-1/2 pounds baby potatoes

1/4 cup plus 2 to 3 tablespoons extra-virgin olive oil

1 teaspoon kosher salt

1 bunch scallions, root ends trimmed

1 tablespoon red wine vinegar

3/4 teaspoon fish sauce

1/4 cup chopped fresh basil leaves, plus more for garnish

1/4 teaspoon crushed red pepper flakes or crushed Aleppo pepper

2 medium ripe peaches, halved, cored and thinly sliced

6 to 8 ounces burrata cheese, drained

Handful fresh arugula or microgreens, optional

Places potatoes in a pot of well-salted cold water and bring to a boil. Simmer 13 to 15 minutes, until just tender. Drain well.

When cool enough to handle, slice potatoes in half.

Heat two tablespoons olive oil in a large skillet over medium high and arrange potatoes, cut side down, in a single layer, cooking them in batches if necessary. Let cook, undisturbed, three to four minutes, until golden brown. Flip and continue cooking two minutes, until golden and crispy. Season liberally with kosher salt, then transfer to a large serving platter.

To the same pan over medium-high heat, place one tablespoon olive oil along with trimmed scallions. Weigh them down using a grill press or smaller pot to increase surface contact. Cook four to five minutes, tossing halfway through, until nicely charred. Transfer to a cutting board.

Once cool enough to handle, finely chop scallions and place in a medium mixing bowl. Add basil, remaining olive oil, vinegar, fish sauce, red pepper flakes and 1/4 teaspoon salt. Mix to combine. Set aside.

Add sliced peaches to the platter of potatoes and toss to combine.  If using arugula or micro-greens, gently incorporate them.

Tear burrata over potatoes and peaches, letting the creamy interior drape over the top. Season burrata with a pinch of kosher salt. Spoon charred scallion dressing over salad components, then garnish with extra torn basil leaves.

 

 

Summer Zoodle Salad With Avocado Miso Dressing

For salad:

1 cup fresh corn, cut off cob

6 cups zoodles

1/2 cup chopped red bell pepper

1/2 cup thinly sliced red onion

1/3 cup chopped dill

1/4 cup chopped cilantro, optional

1 avocado, chopped

For dressing:

1 medium-sized avocado

1 tablespoon organic white miso

1 tablespoon nutritional yeast

1 tablespoon apple cider vinegar

1 tablespoon lemon juice

1 teaspoon dried oregano

1/8 teaspoon black pepper

1/4 teaspoon salt

1/2 tablespoon good quality olive oil

1/4 cup plus 2 tablespoons water

Place dressing ingredients in a blender, starting with 1/4 cup water and adding tablespoons more if necessary, blending until smooth. Taste and adjust seasonings, to taste.

Place salad ingredients in a large bowl. Pour half the dressing on top and mix until vegetables are evenly coated.

 

 

Grilled Corn and Poblano Salad With Honey-Lime Dressing

3 ears fresh corn, shucked

1 onion, cut into rings

1 inch poblano, cut in half and seeds removed

1 inch avocado, cut in half and seed removed

1 tomato, chopped

1/2 tablespoon honey

2 to 3 tablespoon lime juice

1 teaspoon salt

1 teaspoon pepper

3 tablespoon olive oil

1/4 cup cilantro, chopped

Grill corn, onion, poblano and avocados over medium-high heat five to 10 minutes, until tender. Allow veggies to cool.

Cut corn off husks, scoop avocado out of skin and chop remaining vegetables. Transfer ingredients to a large bowl. Add tomatoes.

Combine honey, lime juice, salt and pepper in a small bowl. Whisk. Slowly drizzle in olive oil, whisking until ingredients are combined.

Add cilantro and dressing to salad. Toss until coated and ingredients are combined.

Serve immediately as a warm side or chill and serve as a cold salad or dip.

 

 

Summer Corn and Black Bean Salad

1 15-ounce can black beans, rinsed

2 fresh ears of corn

1/2 cup red onion, chopped

2 cups grape tomatoes, halved

1/4 cup fresh cilantro, chopped

1 tablespoon olive oil

2 to 4 tablespoons fresh lime juice

2/3 teaspoon sea salt

1/3 teaspoon freshly cracked black pepper

4 tablespoons queso fresco, optional

Cut corn off the cob and place into large mixing bowl.

Add remaining ingredients to the bowl and stir gently until combined. Add salt and pepper to taste.

 

 

Grilled Cantaloupe Salad With Blueberry Ginger Vinaigrette

For salad:

6 cups greens

6 wedges grilled cantaloupe, cut in to 1/2-inch chunks

1/2 cup fresh blueberries

1/2 cup pecans, chopped

1/4 cup crumbled goat cheese

For vinaigrette:

1 cup fresh blueberries

1/4-inch piece fresh ginger, peeled

Zest of one lemon

½ teaspoon Dijon mustard

2 tablespoon white balsamic vinegar

1/4 cup extra virgin olive oil

1 tablespoon honey

Layer greens on a serving platter. Arrange cantaloupe and blueberries on top. Sprinkle pecans and goat cheese on top.

Make the vinaigrette by placing all ingredients in a blender or food processor  and blend until smooth. There will likely be pieces of blueberry skin visible.

Pour dressing over salad or serve on the side. Store extra dressing in the fridge for as long as three days, and shake well before serving.

 

 

Asparagus, Zucchini and Carrot Ribbon Salad

5 asparagus spears

2 medium carrots

2 medium zucchini

2 tablespoons diced red onion

1/4 cup balsamic vinaigrette

1/4 cup crumbled goat cheese

Grape tomatoes, optional

Kalamata olives, optional

Trim asparagus, carrot and zucchini ends. Slice into ribbons with vegetable peeler or mandolin slicer, discarding outside ribbons of carrots and zucchini and zucchini core.

Divide vegetable ribbons among four salad plates. Drizzle with vinaigrette. Top with diced red onion, crumbled goat cheese and optional vegetables, if desired.

To make a fresh and flavorful vinaigrette, whisk together three tablespoons extra virgin olive oil, two tablespoon balsamic or red wine vinegar, two teaspoons Dijon mustard and one teaspoon fresh lemon juice.

 

  

 

Berry Avocado Kale Salad

4 cups kale, chopped

1/2 cup blackberries

1/2 cup raspberries

1/3 cup blueberries

3/4 cup strawberries, hulled and halved

1/2 avocado, diced

1/3 cup crumbled feta cheese

1/4 to 1/2 cup orange poppy seed dressing

Wash and finely chop kale. Drizzle with olive oil and add a pinch of salt. Using your hands, massage kale until it softens a little bit.

Add berries, avocado and feta. Add dressing to taste and gently toss to coat.

Refrigerate, covered, until ready to serve.

For dressing, whisk 2/3  cup orange juice, ½ cup plain Greek yogurt, one tablespoon Dijon mustard, two teaspoons poppy seeds, 1/4 teaspoon kosher salt and 1/2 teaspoon freshly cracked black pepper in a bowl or jar until well combined. Store in a sealed container in the refrigerator for as long as one week.

 

 

All Green No-Lettuce Salad

2 handfuls sugar snap peas, ends trimmed

1 celery stalk, sliced into moons

2 small Persian cucumbers, sliced thinly

1 avocado, peeled and cut into quarters

2 tablespoons chopped fresh mint

1 tablespoon fresh dill

Squeeze of fresh lemon juice

1/4 teaspoon sesame oil

2 teaspoon sesame seeds

Sea salt

Freshly ground black pepper

To prepare sugar snap peas, use a paring knife to remove ends and pull the tough string running up the side away.

Slice cucumbers and celery. Cut avocado and chop herbs.

Add produce to bowl with herbs. Top with lemon juice, sesame oil, salt, pepper and a sprinkle of sesame seeds.

Adjust seasonings to taste.

 

 

Five-Minute Balsamic Thyme Tomato Salad

2 cups grape tomatoes, halved

1 tablespoon extra virgin olive oil

1 teaspoon balsamic vinegar

1/2 teaspoon fresh thyme leaves

1 pinch sea salt

1 pinch black pepper

2 cups arugula, optional

In a large bowl, combine all ingredients and gently toss.

Salad can be served immediately or made in advance and kept in a closed, airtight glass container as long as four days.

 

 

 

Sweet Heat Watermelon Salad

1 teaspoon lime zest

3 tablespoons lime juice

2 tablespoons orange juice

2 teaspoons sugar

1/8 teaspoon crushed red pepper

1/4 teaspoon salt

1 jalapeño, seeded and diced

3 tablespoons olive oil

4 cups cubed watermelon

3 cups cubed cantaloupe

1 mango, peeled, seeded and chopped

1/2 English cucumber, diced

1/4 cup thinly sliced red onion

1/4 cup diced yellow bell pepper

2 tablespoons chopped fresh cilantro

2 tablespoons chopped fresh mint

Whisk together lime zest, lime juice, orange juice, sugar, red pepper, salt, jalapeño and olive oil in a small bowl. Set aside.

Combine watermelon, cantaloupe, mango, cucumber, red onion, bell pepper, cilantro and mint in a large bowl. Stir gently until thoroughly mixed. Toss with lime juice mixture until evenly coated.

Cover and chill 20 minutes, until ready to serve.