Stay Healthy and Boost Your Mood: Summer Salads


Salads are delicious any time of year, but there is something especially refreshing about salad during the summer when there is a variety of fresh produce to use and enjoy.

It is easier than ever to make nutritious mood-boosting salads now that you can buy bags and tubs of pre-washed mixed greens, including organic.

“To remember a successful salad is generally to remember a successful dinner; at all events, the perfect dinner necessarily includes the perfect salad.” ~ George Ellwanger, Pleasures of the Table

Strawberry Summer Salad

This recipe is super-simple to prepare.

You will need:

  • 1 bag of pre-washed iron and anti-oxidant loaded baby spinach greens
  • 1 bag of pre-washed anti-aging spring mix greens
  • 2 cups of vitamin C laden strawberries, hulled and sliced
  • 1/2 of a large red onion, sliced
  • 1/2 cup almonds, full of heart-healthy fats, calcium and vitamin E
  • 1/4 cup of naturally low-in-fat goat’s cheese, crumbled

To prepare:

Throw together and toss the greens, strawberries and onion. Top the salad with the almonds and goat’s cheese. This tastes great served with a balsamic vinaigrette. It serves six to eight people.

What is more refreshing than salads when your appetite seems to have deserted you, or even after a capacious dinner – the nice, fresh, green, and crisp salad, full of life and health, which seems to invigorate the palate and dispose the masticating powers to a much longer duration. ~ Alexis Soyer, 19th century French chef

Arugula, Grape and Sunflower Seed Salad

This recipe is a bit more involved, but not much.

You will need:

  • 3 tablespoons red wine vinegar
  • 1 teaspoon honey
  • 1 teaspoon maple syrup
  • 1/2 teaspoon stone-ground mustard
  • 2 teaspoons grape-seed oil
  • 7 cups loosely packed B-vitamin, mood-boosting baby arugula greens
  • 2 cups anti-oxidant-powerhouse red grapes, halved
  • 2 tablespoons toasted sunflower seed kernels, packed with vitamin E
  • 1 teaspoon chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

To prepare:

  1. Mix together the vinegar, honey, syrup and mustard in a small bowl and gradually add in the oil while stirring with a whisk.
  2. Combine the arugula greens, grape halves, sunflower seeds and thyme in a big bowl. Drizzle the vinegar mixture over the greens and sprinkle in the salt and pepper. Toss and serve.

“To make a good salad is to be a brilliant diplomatist – the problem is entirely the same in both cases. To know how much oil one must mix with one’s vinegar.” ~ Oscar Wilde

Sources: Nashville Nutrition Expert and My Recipes


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