Whether it’s for a summer BBQ, potluck or just your lunch these 3 easy summer salads are a delicious way to celebrate seasonal fruits and veggies while staying on top of your healthy eating goals. They’re packed with so much flavour you’ll find it hard to believe that these are actually good for you!
In this video, I gave the scoop on the health benefits of each salad and how to whip them up effortlessly!
CLICK HERE TO WATCH VIDEO directly on YouTube.
Black Bean Mango Quinoa Salad
This easy summer salad is perfect to make at the start of your week and have for lunch for a few days. Both quinoa and black beans are high in protein which will help to keep you feeling full and will keep you energized.
Black beans and other pulses are a delicious fat fighting triple threat thanks to protein, fiber and resistant starch.
Many people think that they can’t get protein from a plant-based diet but protein sources such as beans and legumes are high in complex carbohydrates and dietary fiber, and are also an excellent source of protein.
If you’re looking for more ways to eat black beans – don’t worry I got you covered with these recipes.
Makes 4-6 servings
Ingredients
2 cups cooked quinoa, at room temperature or chilled
1 can (15 oz) black beans, drained and rinsed
1 mango, peeled and diced
1 red bell pepper, diced
4 green onions, thinly sliced
1/2 cup chopped fresh cilantro
Dressing
3 tablespoon white wine vinegar
3 tablespoons extra virgin olive oil
2 tablespoons fresh lime juice (about 1 small lime)
1/2 teaspoon kosher salt
1/4 teaspoon pepper
For the dressing:
In a small bowl combine vinegar, olive oil, lime juice, salt, and pepper and stir with a fork or a whisk. Pour on top of salad. Stir to combine. Chill the salad for at least one hour before serving.
For the salad:
In a large bowl combine the cooked quinoa, black beans, mango, red pepper, green onion, and cilantro.
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Asian Sesame Chopped Salad
If you ever crave Asian food then this Asian Sesame Chopped Salad is for you. It’s packed with summer seasonal veggies like cabbage and broccoli. It’s sooo tasty and is the perfect easy summer salad for your lunch or a potluck! If cutting back on take out like Chinese food is a habit you’re struggling with, this salad will satisfy that craving!
Purple cabbage is high in anthocyanins. Anthocyanins are powerful compounds which provide the blue violet color to foods like purple cabbage, blueberries purple cornmeal [you can check them out in these pancakes!] and are found in various plant foods. Anthocyanins may reduce the risk of cancer and cardiovascular disease. Purple cabbage is also the perfect addition in these tacos.
Think beyond spinach and kale for your summer salads. A study has found that romaine outranks kale in nutrients. Romaine is really rich in folate which is best known for fertility and pregnant women, however it’s also important in energy production and also helps to improve your mood. Why get more of in in this natural energy drink?
Asian Sesame Chopped Salad
Makes 4-6 servings
Ingredients
2-3 cups chopped purple cabbage
1 – 2 heads romaine lettuce
1/2 cup carrots, peeled and grated
1/2 cup broccoli stem, peeled and grated
4 green onions, thinly sliced
1/2 cup chopped fresh cilantro
1-2 cups cooked diced chicken breast
Dressing:
1/3 cup peanut butter
1/4 cup rice wine vinegar
1 tablespoon sesame oil
2 tablespoons low-sodium soy sauce
1 tsp fresh ginger (finely grated)
2 tablespoons coconut palm sugar or brown sugar
1 large garlic clove, pressed
Pinch of black pepper or red chili flakes
water if needed to thin
Optional: chopped peanuts
For the dressing:
Add peanut butter, rice vinegar, sesame oil, soy sauce, ginger, sugar, garlic, and red chili flakes [if using] to a food processor and blend until well combined.
Add water to your desired thickness.
For the salad:
Combine cabbage, romaine, carrots, broccoli, green onion ,cilantro and chicken.
Add dressing and toss to combine.
If eating later refrigerate the salad and the dressing separately.
Add in the dressing right before serving.
Zucchini Pasta Salad
Pasta salads are a must for any summer picnic and zucchini takes center stage in this easy summer salad.
If you’re watching your weight zucchini helps manage cravings, and also bulks up meals without added fat and calories and are high in fiber which will boost your metabolism.
If you a fan of zucchini or looking for more ways to use it in recipes, make sure to also check out this soup!
Makes 4-6 servings
Ingredients
2 cups cooked pasta [any small shape will do, I like penne or rotini]
⅔ cup frozen peas
2 medium zucchini
½ cup cherry tomatoes
1 large avocado, pit removed, peeled, and diced
Dressing
2 tablespoons olive oil
2 garlic cloves
1 teaspoon lemon zest
1 tablespoon fresh lemon juice
½ teaspoon sea salt
½ teaspoon black pepper
1 tablespoon freshly chopped basil
For the dressing:
In a small bowl, combine 1 ½ tablespoons oil, garlic, lemon zest, lemon juice, salt, pepper and basil.
For the salad:
Cook the pasta according to package directions until al dente, adding peas for the last 5 minutes. Drain the pasta and allow for it to cool to room temperature. Place pasta and peas in a medium bowl.
Use a vegetable pepper to make zucchini ribbons, shaving lengthwise.
Add 1 ½ teaspoons oil to a medium skillet over medium high heat . Add garlic and cook for 30 seconds or until fragrant. Add zucchini stirring until zucchini is slightly soft about 2 minutes.
Add zucchini ribbons to pasta. Add cherry tomatoes, avocado and dressing and toss to combine.
Store the pasta salad in the refrigerator until ready to serve if you want to serve it cold.
Got stubborn stomach fat?
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Belly fat is a common struggle for people looking to lose weight and it can also be harmful to your health. This type of fat is called visceral fat and is a major risk factor for heart disease, type 2 diabetes, and other serious conditions. It can be tough to lose but not impossible.
Learn how you can burn belly fat and make it easier with my free guide 7 Ways To Melt Your Muffin Top backed by science. Pop in your email below to grab the free download!
Which salad will you try first?