A fresh salad is the perfect quick and easy summer meal. It takes minimal preparation and fills you up without weighing you down. Plus, it’s a great way to use the produce that’s in season: Think juicy berries, refreshing melons and sweet peppers. Now that summer’s in full swing, we’re sharing our five favorite summer salad recipes that are sure to be a hit with you and your family.
1. Indian-inspired salad
Chicken salad can be high in fat and calories, but this curried chicken salad with grapes and walnuts is diet-friendly and packed with health benefits. Sweet grapes help keep your blood pressure in check. Crunchy walnuts are a good source of omega-3 fatty acids, which have been shown to reduce bad (LDL) cholesterol. And flavorful curry powder can help improve digestion. Learn more about curry powder’s health benefits in this video with Sharecare expert Kulreet Chaudhary, MD.
2. Superfood salad
Want a light lunch that not only tastes great, but can also reduce your risk of several diseases? This spinach and strawberry salad is your answer. Eating spinach helps ward off certain eye problems, type 2 diabetes and cancer. The antioxidants in strawberries help protect against cancer, heart disease and other conditions. And pecans are among the best nuts for your health.
3. Bold bean salad
This satisfying salad features a rainbow of healthy ingredients including mango, red bell peppers and corn. But black beans are the star here: They’re packed with protein and fiber to help you feel full, plus nutrients that help lower your risk of colon cancer and heart disease. You can serve this salad right away or make the vegetable mixture up to a day ahead.
4. Summer side salad
This vibrant salad with tender asparagus and ripe cherry tomatoes is loaded with important vitamins and minerals. It’s rich in in vitamin C, which promotes a healthy immune system, vitamin B, which helps the body convert food into energy, and vitamin K, which is important for strong bones. Another bonus: It’s only 57 calories per serving!
5. Tangy fruit salad
Regular fruit salad gets a sweet and tangy upgrade with the addition of honey and yogurt in this delicious recipe. It’s also better for your health than plain fruit salad: Yogurt can help boost your immune system and aid in the absorption of essential nutrients, according Dr. Mehmet Oz. Serve it for dessert or bring it as a side for a picnic. At just 100 calories per serving, everyone will want to dig in.