There is no better time to focus on salad combinations than now as we head into the warm, summer months. In the Ayurvedic practice of Ritucharya, or the practice of seasonal eating, Grishma is the season of summer from mid-May to mid-July and emphasizes sweet, light, cold, and mineral-rich foods. With summer adding the element of dryness, you want to stay hydrated and consume plenty of plant-based antioxidants. Foods recommended during Grishma include asparagus, celery, cucumber, and leafy greens, seasonal favorites.
While a traditional salad is defined as a mixture of raw or cooked vegetables typically seasoned with oil, vinegar, or other dressing, there are a multitude of options and ingredients that can be combined to create a well-rounded nutritious and delicious salad. The most important components to any good salad are the base, the primary ingredients, the protein, the dressing, and any additional tasty toppings. Let’s discuss each one in detail.
Salad base
Leafy greens are the most common salad base and also a really nutritious option. A variety of lettuces, including romaine, arugula, cress, escarole, and endive, are all great options and because they have a high water content, are perfect for adding hydration during the dry summer months. Dark leafy greens including spinach, kale, swiss chard, or dandelion greens can also be used in combination to offer an even richer nutritional boost. Salad greens provide a variety of nutritional benefits including, fiber, vitamins A, E, and K, folate, and minerals, including phosphorus, magnesium, potassium, and iron. They are also low in calories, carbohydrates, sodium, and cholesterol.
Primary ingredients
Focus on color, variety, and texture! The summer months provide a variety of seasonal vegetables and even fruits that can be incorporated into any salad. Consider asparagus, cucumber, summer squashes, tomatoes, and/or peppers. Various root vegetables, such as beets or turnips are in season as well as different cruciferous vegetables, including broccoli, cauliflower, cabbage, watercress, radishes, and more. Seasonal fruit options like berries, stone fruit, figs, or melon can be great additions to add fiber, plant-based antioxidants, and flavor. The more color and variety you can add to your salad, the greater concentration of vitamins, minerals, fiber, and protective phytochemicals you will contribute to your diet.
Salad protein
A variety of protein sources can be added to any salad. Animal sources may include organic baked chicken breasts, wild baked salmon, or a hard-boiled pasture-raised egg. Plant sources include plain or marinated tofu, beans (i.e. kidney, garbanzo, black), lentils, edamame, or tempeh. A typical serving of protein would be 3 ounces of chicken or salmon or a piece that is about the size of a deck of cards. For cooked beans, ½ cup would be a typical serving size though you would likely need a larger portion to provide sufficient protein for the meal. Plant-based protein boosters may include nutritional yeast, ground flax seed, chia seeds, or hemp hearts. Adequate protein in the diet is important for maintaining muscle mass and body weight as well as curbing hunger.
Salad dressing
The dressing is oftentimes where a salad can go from the pinnacle of health to a fat/chemical laden ‘not so healthy after all’ option. Store-bought salad dressings frequently use poor, low-quality fats, such as soybean or corn oil, and other additives that are not nutritionally beneficial. Making salad dressings at home, however, is very easy and can be made from ingredients you already have in your refrigerator and pantry. A blend of oil (olive, avocado), acid (vinegar, lemon or other citrus juice), an emulsifier (mustard, tahini, etc.) and seasonings (salt, pepper, cumin, etc.) are the foundation of a simple salad dressing. Interested in a science experiment? Mix or shake these ingredients together and observe. Did you know that Dijon mustard functions as an emulsifier holding the oil and vinegar together, which otherwise typically would not mix? This simple dressing provides cardioprotective monounsaturated fats from the olive oil and flavor from the acid, and they combine to create an overall delicious and nutritious salad dressing without any added fillers.
Additional toppings
Think nuts, seeds, and herbs. These toppings contribute texture, perhaps a little crunch, and flavor. With the exception of herbs, they should be added in moderation. One tablespoon of nuts (walnuts, almonds, pecans, etc.) can add dietary fiber, healthy fats, and a variety of minerals including magnesium, selenium, copper, manganese, and phosphorus. Walnuts are especially rich in omega-3 fatty acids, which are cardioprotective, anti-inflammatory, and antihyperlipidemic. Pumpkin, sesame, or sunflower seeds are just some of the many seed options that can also be added on top of any salad. Seeds provide fiber, protein, healthy fats, and a variety of other minerals including copper, zinc, and magnesium. Fresh herbs not only add flavor but are a nutritional powerhouse providing vitamins and minerals, and protective antioxidants.
Once you have chosen your ingredients, mix together, and enjoy the taste and nutritional benefits these ingredients have to offer! Consider creating your own combinations. Need some inspiration? Make one or more of the salad recipes below this summer.
Asian-Inspired Cabbage Salad
Ingredients
8 cups shredded napa cabbage
1 cup of edamame, unfrozen (frozen blanched edamame)
1 cup shredded carrots
1 bunch of red radishes, thinly sliced
½ cup thinly sliced scallions
3 tablespoons rice vinegar
1 tablespoon reduced-sodium tamari or soy sauce
2 teaspoons grated fresh ginger
1 clove garlic, minced
½ cup of sliced almonds (lightly toasted)
¼ sunflower seeds
1 tablespoon finely chopped fresh cilantro
Spritz of avocado oil
Freshly ground black pepper, to taste
Optional: Sriracha or other hot sauce
Directions
Toast the almonds.
In a large bowl combine cabbage, edamame, carrots, scallions, radishes, half of the almonds and sunflower seeds and cilantro.
For the dressing, combine rice vinegar, tamari, ginger, garlic and pepper.
Add dressing to coat. Serve immediately or chill until ready to serve. Sprinkle with the remaining almonds and cilantro.
Recipe created by Stephanie Coffey, Dietetic Intern
Summer Garden Salad
Serves: 4 Prep Time: 10 mins
Ingredients
Salad
1 small head of red leaf lettuce, chopped into 1-inch pieces
1 cucumber, small to medium size, sliced
1 cup cherry tomatoes, halved
1 cup cooked beets, chopped into 1-inch pieces
1 15-ounce can chickpeas, drained
1 tablespoon basil, chopped
1 tablespoon parsley, chopped
Tahini Dijon Dressing
1 tablespoon white Modena vinegar
3 tablespoons extra-virgin olive oil
½ tablespoon tahini
1 teaspoon Dijon mustard
Himalayan sea salt and pepper, to taste
Directions
Make the dressing: Place all ingredients for the dressing in a jar and shake to combine.
Toss the salad: Place all ingredients for the salad in a large bowl. Pour over dressing. Toss well to combine.
Serve immediately. Enjoy!
Recipe created by: Heather Tasselmyer, Dietetic Intern, Golden Gate Dietetic Internship
Beets, Apples, & Cress with Curry Vinaigrette
A colorful, high-fiber salad!
Makes 8 cups
Ingredients
Salad
2 pounds (or 4 cups) beets, cooked
6 green onions, minced
½ cup raisins or currants
1 bunch watercress or 2 bunches arugula, chopped (~4 cups)
2 firm apples (or substitute jicama)
1 cup celery, chopped
Curry Vinaigrette Dressing
1-2 cloves garlic
¼ teaspoon Himalayan sea salt
1 teaspoon curry powder
½ teaspoon fresh grated ginger
2 tablespoons seasoned rice vinegar
2 tablespoons water
2 tablespoons extra-virgin olive oil
1/8 teaspoon date syrup
Directions
Scrub the beets and steam covered until tender, approximately 25-40 minutes.
While the beets are cooking, prepare the salad dressing. Mix together the garlic, salt, curry, ginger, water, rice vinegar, olive oil, and date syrup.
When the beets are tender, place them on a plate to cool. Cut into wedges when cool enough to handle.
Toss the beets with 2-3 tablespoons of the dressing and half of the scallions. Set this mixture aside.
Break off the small branches from the thick main stems of the watercress. Discard any yellow leaves. Wash and dry. Quarter the apples and slice them into thin pieces. Combine these with the celery, remainder of the scallions, and dressing.
To serve, arrange the beet on the cress, and spoon the celery/apple mixture on top.
Adapted from The Greens Cookbook by Deborah Madison.
Washington Insider Salad
Makes 8 cups
Ingredients
1 15-ounce can kidney beans, drained
1 15-ounce can black eyed peas, drained
1 ½ cups barley or quinoa, cooked
6 tablespoons cilantro, chopped finely
2 cups fresh or frozen white corn
1 ½ cups tomatoes, diced
3 tablespoons balsamic vinegar
2 tablespoons extra-virgin olive oil
Sea salt & pepper to taste
Directions
Mix all ingredients together and serve on a bed of mixed greens.
Adapted from Sous Chef Chris from the Occidental Grill in Washington D.C.