7 Summer Salads To Kickstart 2014

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It’s getting hot in here! With the weather being so steamy in Oz at the moment, it is so super important to stay nourished and hydrated. Stay away from those sugar-filled treats and nourish your body with these healthy summer salads!


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Vietnamese Chicken Salad

Get the colours of summer on your plate this season with this amazing and delicious Vietnamese-inspired Chicken Salad. Oh-so fresh and oh-so divine, grab the ingredients that thrive in summer and satisfy your craving for crunch!

Serves 2, prep time 30 mins plus 4 hours marinating time, cook time 20 mins

What you’ll need

  • 2 organic chicken breasts
  • 1 punnet cherry tomatoes, halved
  • 2 dozen snow peas, julienned
  • 1 red capsicum, finely sliced
  • 1 small cucumber, deseeded and finely sliced
  • 1 medium carrot, julienned
  • handful of spinach

Chicken Marinade

  • 2 tbsp. tamari
  • 1 lime, juiced
  • 1 tbsp. roasted sesame oil
  • ½ long red chilli, finely sliced
  • ½ cup water
  • 1 tsp. palm sugar
  • pinch of sea salt

Dressing

  • 1 tbsp. tamari
  • 1 lime, zest and juice
  • 1 tbsp. roasted sesame oil

 How To Make It

  1. Mix the chicken marinade ingredients in a bowl, and add in the chicken. Coat the chicken thoroughly, cover with cling wrap and place in the fridge to marinade for a minimum of four hours, or overnight.
  2. Place the chicken, along with marinade and ½ cup water on a baking tray and cook for approx. 20 mins in a preheated 180°C oven. Check to make sure it has cooked all the way through.
  3. Allow to cool for 5 mins before slicing.
  4. Meanwhile, chop all of the salad ingredients, and place into a bowl.
  5. Whisk together the dressing ingredients, and drizzle over the salad just before serving.

Nourishing Note: Vermicelli rice noodles are a great addition to this salad.


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Spicy Chickpea Salad with Creamy Avocado Dressing

Another amazing option is this Spicy Chickpea Salad from our favourite eBook. Jam packed with nutrients, antioxidants and immune boosters, this salad is perfect for the conclusion of the silly season! It’s all about the fundamental ingredients that will work well together and that will give you a heap of energy. Plus, this salad is packed with colour, and our motto is always the brighter the better!

Serves 4, prep time 40 mins.

What you’ll need

  • 100g brazil nuts
  • 1 can chickpeas, drained and rinsed
  • 1/2 – 1 tsp. cayenne pepper (depending on heat preference)
  • 1 tsp. ground cumin
  • 1 tsp. ground cinnamon
  • 1 tsp. dried thyme
  • 1 tsp. sea salt
  • 2 tsp. coconut oil
  • 1/2 head purple cabbage
  • 1 tbsp. coconut oil
  • 1 tsp. sea salt
  • 1/2 tsp. pepper
  • 100g spinach
  • 1/2 bunch mint, stems removed

Creamy Avocado Dressing

  • 1 avocado
  • 1 tbsp. olive oil
  • 1 tbsp. yoghurt (optional)
  • Juice of 1 lemon
  • 1 tsp. paprika
  • 1/2 tsp. salt
  • 1/2 tsp. pepper

How To Make It

  1. Preheat the oven to 150°C.
  2. Spread the brazil nuts over a lined baking tray, and toast in the oven for 10 mins.
  3. Once day, turn the oven temperature up to 180°C.
  4. Spread the drained chickpeas over a lined baking tray.
  5. Sprinkle the spices and seasoning over the chickpeas, along with the coconut oil, and toss to coat evenly.
  6. Bake in the oven for 10-15 mins, or until light golden in colour.
  7. Meanwhile, separate the leaves of the purple cabbage. Chop into thick slices and place into a bowl.
  8. Add the coconut oil, salt and pepper to the cabbage, and toss through.
  9. On a hot grill plate sear both sides of the cabbage slices.
  10. Return to the bowl, and toss through the spinach and mint leaves.
  11. In a blender, or bullet, add all the dressing ingredients, and blend until smooth.
  12. Taste to see if needs more seasoning.
  13. When ready to serve, spread the leafy mix over a serving tray.
  14. Sprinkle over the chickpeas and brazil nuts.
  15. Drizzle over the creamy avocado dressing.

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Raspberry and Chia Seed Salad

Break the widely preconceived ‘rules’ with this Raspberry and Chia Seed Salad and utilise the amazing berries around at this time of year. Soak up the nutrients from this amazing fruity creation while admiring its mood-lifting brightness!

Serves 2, prep time 10mins

What you’ll need

  • 3 cups spinach
  • 1 cucumber, sliced using a vegetable peeler
  • 1 avocado, skin removed and sliced
  • 1 punnet raspberries
  • 1 tbsp. chives, chopped
  • 2 tbsp. mint, chopped
  • 1 tbsp. chia seeds

Dressing

  • 1 tbsp. apple cider vinegar
  • 1 tsp. honey
  • 2 tbsp. extra virgin olive oil
  • Salt and pepper, to taste

How to make it

  1. Add all salad ingredients in a bowl and mix together.
  2. In a bowl or jar, whisk or shake all of the dressing ingredients.
  3. Dress the salad just before serving.

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Grilled Brussel Sprout Salad

Although we know eating our greens is good for us, its easy to steer away from them during the holidays. Get your body back on track with this immunity fuelled Grilled Brussel Sprout Salad. Give something back to your ever-forgiving body!

Serves 2, prep time 30 mins, cook time 15 mins

What you’ll need

  • 2 cups Brussel sprouts, halved
  • ½ Spanish onion, sliced
  • Coconut oil, to grill
  • 1 tbsp. pepitas
  • 2 tsp. capers
  • 1 tsp. preserved lemon, finely sliced
  • ½ punnet blueberries

Dressing:

  • Juice of 1 lemon
  • 1 garlic clove, crushed
  • 1 tsp. Dijon mustard
  • 2 tbsp. extra virgin olive oil
  • Salt and pepper to taste

How to make it

  1. In a steamer basket over boiling water, steam the brussel sprouts for approx. 3 mins, or just until slightly tender.
  2. Then on a hot grill, add some coconut oil, and grill the brussel sprouts, facing downward, for 3-5 mins, or until browned.
  3. Remove from the grill and place into a bowl.
  4. Grill the sliced Spanish onion on the same grill plate, until softened. You may need some more coconut oil.
  5. Add all ingredients together into a bowl and mix.
  6. In a bowl or jar, whisk or shake all of the dressing ingredients.
  7. Let sit for 5 mins, before removing the crushed garlic clove.
  8. Pour the salad dressing over the salad just before serving.

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Summer Citrus Salad

We all love a mix of sweet and spice in our lives! Combine the best of both worlds in this Summer Citrus Salad and experience a taste explosion! Opposites definitely do attract when it comes to this meal.

Serves 2, prep time 20 mins, cook time 10 mins

What you’ll need

  • 1 ruby grapefruit
  • 1 yellow grapefruit
  • 1 orange
  • 1 lime
  • 2 tbsp. almonds
  • 2 tbsp. chives, chopped
  • 4 medjool dates, thinly sliced
  • Pinch of sea salt

How to make it

  1. Heat oven to 150°C.
  2. Toast almonds in oven for 10 mins, allow to cool and then roughly chop them.
  3. Carefully remove the peel and rind from the citrus fruit.
  4. Thinly slice the citrus fruit, horizontally.
  5. Arrange the fruit on a serving platter, and top with the chopped almonds, dates, chives and salt.
  6. This salad could have a dressing, but I believe the juice from the fruit speaks for itself.

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Fresh Zucchini Salad

Whip up a quick summer salad in half the time with this amazing Fresh Zucchini Salad. Zero cooking time ensures you have no excuses to make today’s cheat meal.

Serves 2, prep time 15 mins

What you’ll need

  • 1/3 cup extra-virgin olive oil
  • 2 tbsp. fresh lemon juice
  • 1 tsp. coarse pink Himalayan sea salt
  • 1/4 tsp. fresh chilli, chopped
  • 4 green zucchinis
  • 1/2 cup fresh basil, coarsely chopped
  • 1/2 cup mint leaves
  • A sprinkle freshly shaved Parmesan cheese

How to make it

  1. Whisk together oil, lemon juice, salt and crushed red pepper in small bowl to blend. Set dressing aside.
  2. Trim ends of zucchini. Use a vegetable peeler or mandoline to form into thin fettuccine slices. Place in a glass mixing bowl with basil and mint leaves.
  3. Add dressing and toss to coat.
  4. Next add Parmesan cheese and toss again.
  5. Serve immediately.

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Tasty Chickpea Salad

Eat your heart out with this antioxidant-fuelled Chickpea Salad. Perfect for your meat-free days, skip the heaviness without missing out on much needed protein!

Serves 4, prep time 10 mins, cook time 20 mins

What you’ll need

  •  2 x 400g cans organic chickpeas
  • 1 tbsp. grapeseed oil
  • 3 tbsp. sesame seeds
  • 1 cup celery, finely chopped or baby spinach leaves
  • ½ cup sundried tomatoes, chopped or ½ cup preserved lemons
  • 1 cucumber

 Dressing:

  • 1 cup basil, chopped
  • 1 cup of parsley, chopped
  • ¼ cup soy mayonnaise
  • ¼ cup lemon juice
  • 2 garlic cloves

 How to make it

  1. Drain the chickpeas, mix with oil, cumin and sesame seeds in a baking dish.
  2. Bake for 10 min, stir mixture, then bake for a further 10 mins.
  3. While chickpeas are baking, slice cucumber in half lengthwise, removing seeds with a teaspoon, and dice cucumber into 1 cm pieces.
  4. Combing celery or spinach, sundried tomatoes and baked chickpeas.
  5. For dressing, combine all ingredients in a food processor or blender.
  6. Toss dressing through the salad, and enjoy!

What are your favourite go-to salads for cooling down in summer? We’d love to know what freshens up your mealtimes so shoot us a comment below!

MNB

xx

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