Summer is the perfect time to lean into one of the most versatile, refreshing, and nutrient-packed meals out there: the salad. But I'm not talking about a few limp lettuce leaves with bottled dressing on the side. I'm talking about a full, satisfying, colorful bowl that works as a complete meal, any time of day. I'm sharing my 6 Summertime Salads PDF, packed with recipes and everything you need to build a show-stopping salad at home.
Why Salads Deserve a Spot in Your Regular Rotation
A well-built salad is one of the easiest ways to add nutrient-dense foods to your diet, and the nutrition benefits go far beyond just "eating your greens." The goal is a colorful bowl with something from each category, and a little goes a long way. Here are a few powerhouse ingredients worth incorporating:-
Ground flaxseeds → a great source of fiber
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Fermented kraut → natural probiotics for gut health
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Dulse/seaweed → a natural source of iodine
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Pumpkin seeds → rich in magnesium
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Sweet potato → soluble fiber that supports blood sugar balance
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Beets → a natural nitric oxide booster
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White rice → contains resistant starch when cooled
Don't Skip the Dressing (Seriously)
One of the most common mistakes I see with salads? Avoiding dressing out of fear of fat or calories. But the right dressing (especially one made with olive oil) is actually essential.
Here's why: olive oil helps your body absorb fat-soluble vitamins from the vegetables in your salad. It also boosts absorption of lutein and lycopene (carotenoids with powerful antioxidant properties). And here's a beautiful bonus: olive oil paired with leafy greens creates a special chemical synergy that may actually help lower blood pressure.
When buying pre-made dressing, look for organic options made with olive oil rather than soybean, peanut, corn, or canola oil. This is a wonderful female-owned company that sells dressing mixes!
If you want to use a high-quality olive oil for homemade dressings (or just drizzling), here are a few favorites:
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Everyday cooking: Cobram Estate California Select Extra Virgin Olive Oil
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Best value: Carapelli Original Extra Virgin Olive Oil
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High-end: Brightland The Everyday Set or Flamingo Estate Heritage Extra Virgin Olive Oil
How to Build a Great Salad Quickly (Even on Busy Days)
The secret to a flavorful, satisfying salad? Treat it like a real meal with layers. Here's how I do it:
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Start with a pre-washed leafy green base (arugula, spring greens, or power greens work great). Cut into bite-sized pieces, then toss in your olive oil dressing first before adding other ingredients. Taylor Farms Salad Mixes are a convenient option, and some are organic and come in full or half sizes.
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Add fresh fruit for natural sweetness. One of my favorite combinations: arugula + spring greens + cucumber + fresh fennel + strawberries + mint.
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Cut vegetables into uniform shapes and sizes for consistent texture and flavor: carrots, steamed asparagus, broccoli, cauliflower, radishes, sugar snap peas, fennel, purple or green cabbage, cooked green beans, olives, or jicama are all great options. For hard vegetables like beets and carrots, shred them so they blend into the salad better, or buy beets pre-cooked and slice them in.
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Add fresh herbs. This is the secret ingredient most people skip. Dill, basil, mint, parsley, cilantro, and chives all make a huge difference. It's worth the effort!
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Add a cooked protein: shredded or diced chicken, grass-fed beef, shrimp, tofu, tempeh, or beans (garbanzo, black, white, pinto, edamame, etc.)
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Top it off: pumpkin seeds, sliced almonds, chopped walnuts, sunflower seeds, flaxseeds, or toasted garbanzo beans all add crunch and staying power.
One More Thing...
You need a big bowl to eat a proper salad as a meal. I love the IKEA white serving bowls. You can grab them on Amazon here. And of course, download our resource here to get all 6 of my go-to summer salad recipes.
