7 Nutritious Summer Salad Suggestions

If the salad seems boring to you, it ‘s because you can’t see past the iceberg lettuce duo plus bland tomato. Summer, the season in which fresher things are craved, is a great opportunity to redefine this mistreated dish and recover or discover all the advantages it can offer us. For starters, saving time and money. And to follow, exquisite flavors and very colorful foods.

Basic salad with all the flavor

It is the simplest salad we can make. If our meal is already complete, there is no problem in accompanying it with a simple but exquisite salad. Use flavored lettuces: romaine, batavia, trocadero, lollo rosso, escarole, etc.

For the tomatoes, the ones you like the most and are in season. They do not necessarily have to be called “salad”. The pear tomatoes do not usually carry that name and are very juicy and tasty for any dish. The onion can be tender (chives) or dry (the “normal”, which comes without stems).

The dried onions tend to have a stronger flavor, but in return last much longer in the pantry and there is usually more varieties. For a pop of color, use red onion.

For a milder flavor, sweet onion. In any case, to reduce the pungency of the onion, cut it, put it in a bowl with water and a splash of lemon or vinegar, and let it rest for at least 10 minutes. Drain it well and add it to your salad.

As a dressing, if you don’t want to complicate your life, use an extra virgin olive oil with a good aroma and flavor. Never use refined or sunflower oil, it is not worth it. For the acid touch, lemon, lime or vinegar. And a pinch of salt, which can be normal salt (preferably iodized), sodium-free, herbal, gomasio (with sesame), etc.

This salad is made in less than 5 minutes, you can wash only the lettuce leaves that you are going to use and cut them with your hands.

How to give variety to your base salad

Based on this simple salad we can make thousands of variations. You just have to add ingredients and they do not always need prior processing.

1. Salad with assorted olives

Base salad plus a handful of olives. For more color and flavor, use various types of olives: chamomile, black, cornicabra, kalamata, arbequina, gordal. .. If you don’t like finding the bones, buy them already pitted or pit them yourself.

2. Salad with different pickles

Base salad plus olives, pickles and onions. The good thing is that they sell cans of these three ingredients already mixed, so you just have to drain them and add them. Those that come with chilli or pepper are also worth it , or even the Almagro-style pickled aubergines.

And there are still more pickles: carrots, beets, cauliflower, lupins, capers, garlic …

3. Salad with seasonal vegetables

More base salad carrot and cucumber. You can use normal carrot, cutting it thin with a vegetable peeler, or grated canned. You can also grate it yourself with a julienne cutter, mandolin, or large hole grater.

The cucumber can go as you like, peeled or unpeeled, sliced, julienned or chopped. If the cucumber is often repeated, once cut, put it in a bowl with lemon or vinegar and salt, at least 10 minutes. Then wash it well and use it.

Here we could also add cauliflower, which can be eaten raw perfectly, cut into small bunches or grated, other types of tomato such as cherry, red bell pepper or Italian red pepper in strips, zucchini in strips or made noodles (spiralized), etc.

4. Salad with other green leaves

Base salad plus baby spinach, arugula, lamb’s lettuce, chard, etc. You can choose only seasonal vegetables or mix, since all these that I have given as an example are sold all year round in bags, refrigerated.

These vegetables can be eaten raw, like chard. You just have to use the most tender parts, which are the green leaves, and chop or chop them after washing, as we do with lettuce.

5. Salad with legumes

Base salad plus chickpeas, lentils or cooked beans. If you have ready-made or canned legumes, you just have to drain them, wash them a little in the colander and add them to your salad.

6. Salad with nuts

Base salad plus walnuts, cashews, almonds and / or pistachios, macadamia, etc. Choose the peeled nuts that you like the most and add a generous handful. They are good both raw and roasted. Use your favorites.

7. Salad with fruits

Base salad plus avocado, strawberries, blueberries, figs, raspberries, melon, nectarine, apple, medlar, kiwi, pineapple, dates, banana, pear …

If you don’t like mixtures of salty and sweet, skip the salt for these salads. Use lemon or lime juice instead of vinegar, and remove the onion. We will stay with a fresh lettuce, the one you prefer, some juicy tomatoes and the fruits that you have or like.

It is not necessary to put them all, with a different pair you already have a good game of colors, flavors and textures. For example, banana and apple, pear and pineapple, avocado and raspberries … Do not rule out using very sweet fruits such as strawberries, nectarines or pineapple: they are great with vegetables such as spinach or arugula.

Making complete salads

Once we have these ideas, we can try each one one day or on alternate days, and once we have all the proposed ingredients, assemble very varied and complete salads : lettuce, tomato, nuts and fruit; of legumes with vegetables and vegetables, of vegetables with pickles and nuts …