Salad–for some, it can have that connotation of boring, flavorless diet food. But please, reconsider these luscious leaves! With the right combination of veggies, fruit, cheeses, nuts, herbs, dressings, and more, salads can really pack a punch with both savory flavor and nutrition. Below are some of our favorite combos of vegetables with added cheese, nuts and other toppings for depth of flavor and nutrient benefits, like protein in light feta and goat cheeses, omega-3 fatty acids in avocados and flax seeds, and countless more. Plus, these colorful combos look great, too! So ditch the basics like iceberg lettuce and ranch dressing for these creative, nutrient dense simple summer salads.
Mixed Greens with Heirloom Tomatoes, Avocados, Feta, and Dijon Balsamic Dressing (with a dash of flax seeds!)
Serves 2
Salad Ingredients
- 4 cups mixed spring greens
- 1 cup red heirloom tomato, cut into small chunks
- 1 yellow heirloom tomato, cut into small chunks
- 1/2 avocado, cut into small chunks
- 1/8 cup red onion, thinly sliced
- 3 tablespoons feta cheese, crumbled
- 1 tablespoon whole flax seeds (for extra crunch + omega-3s, if desired!)
Dressing Ingredients
- 1 tablespoon balsamic vinegar (try a flavored one, like fig, or my new found favorite: acai!)
- 2 tablespoons extra virgin olive oil
- 1 tablespoon whole grain Dijon mustard
- 1 tablespoon lemon juice
- 1 teaspoon dried tarragon, or chopped fresh
- salt & pepper, to taste
Toss all salad ingredients together in a large bowl. In a small bowl, vigorously whisk together all dressing ingredients. Or, shake all dressing ingredients in a glass bottle or jar that can double as storage for any leftover dressing. Pour over your fresh salad, divided onto two plates, and enjoy the spoils of summer produce!
Arugula with Golden Beets, Apples, Herbed Goat Cheese, and Toasted Pine Nuts
Serves 2
Salad Ingredients
- 4 cups arugula
- 1 large cooked golden beet (bought cooked, but never canned! Or click here for the easy roasting instructions that we followed)
- 1 gala apple, diced into 1/2″ cubes
- 1/2 avocado, cut into small chunks
- 1/8 cup red onion, thinly sliced
- 3 tablespoons herbed goat cheese
- 2 tablespoons toasted pine nuts
- 2 tablespoons dried cranberries
- salt & pepper, to taste
- Dressing: We used Trader Joe’s Champagne Pear Vinaigrette as a light, fruity, & zesty dressing for this salad, but feel free to use anything similar or a simple blend of olive oil & champagne vinegar at a ration of 2 tablespoons to 1 tablespoon, respectively.
Toss all salad ingredients together in a large bowl. Top with store-bought dressing, or your own oil & vinegar dressing. Divide salad between 2 plates and drizzle dressing over each. For a full meal, rather than a side salad or light lunch, add more protein: grilled chicken, shrimp, or a 1/2 cup of garbanzo beans for a vegetarian option. As always, enjoy!
–Abby Gould, Sage Wellness Intern
