Summer is finally here, and with it comes warm weather and an abundance of fresh fruits and veggies. This is good news for all the salad lovers out there; with all the yummy seasonal produce available during the summertime, you can enjoy endless summer salad options. Not only are salads a refreshing meal when temperatures are on the rise, but they can also be an easy way to add nutritional value to your diet.
Can Eating Seasonally Improve Your Health?
The answer is a resounding ‘yes!’ When eating in-season produce, you get the maximum nutritional value these fruits and veggies have to offer. Food that is artificially ripened, or grown somewhere far away and then transported to your local grocer, has a significantly lower vitamin and mineral content when compared to seasonally ripened produce. (1) So, while eating out-of-season produce isn’t going to adversely affect your health, you’re not getting as much bang for your buck.
Not only is seasonal eating beneficial for your personal health, but it improves the economy and the health of the planet. Being mindful of eating seasonal, homegrown produce can support your local farmers and your region’s economy. Additionally, local produce does not need to be transported very far, thereby reducing carbon emissions needed to get your food from the farm to your kitchen.
With so many amazing reasons to enjoy the fruits and vegetables of summer, we were itching to get to the Sunny kitchen and try out some refreshing summer salads. These three tasty salads are packed with flavor and nutrients, and are the perfect meal for when it’s just way too hot to turn on your stove.
Watermelon + Basil Salad
Watermelon is arguably one of the quintessential flavors of summer, and pairing it with fresh basil elevates it to another level. Enjoy the added spice from the jalapeno to give this salad an extra kick.
For the Salad
- 4 cups watermelon, cubed (we used a mixture of yellow and pink watermelon to add some fun color!)
- 1 cucumber, chopped
- 1 avocado, cubed
- ¼ - ½ red onion, quartered and sliced
- 1-2 jalapenos, diced (keep in seeds if you want it extra spicy)
- 1 bunch of basil, thinly sliced
- ½ cup feta cheese
For the Dressing
- ¼ cup extra virgin olive oil
- Juice of 2 limes
- 2 tbsp apple cider vinegar
- Salt & pepper to taste
Instructions
- Combine all salad ingredients in a large bowl.
- Drizzle olive oil, lime juice, and apple cider vinegar over the salad. Toss to combine and top with salt and pepper to taste. Enjoy!
Peach + Goat Cheese Salad with Balsamic Vinaigrette
This salad is summer heaven, with the sweetness of the peaches balanced by the creaminess of the goat cheese and the tanginess of the balsamic vinaigrette. Added bonus: almonds and goat cheese are great sources of protein!
For the Salad
- ¼ cup sliced almonds, toasted
- 6 cups of mixed greens (we used baby kale, arugula, and spinach)
- 3 small peaches, sliced
- ½ cup sliced red onions, thinly sliced
- 2 ounces of goat cheese (or soft cheese of your choice)
For the Balsamic Vinaigrette Dressing
- ½ cup extra virgin olive oil
- ¼ cup balsamic vinegar
- 1 teaspoon Dijon Mustard
- 1 clove garlic, minced
- Salt & Pepper to taste
Instructions
- Prep ingredients by slicing the peaches and onions.
- Place mixed greens in a serving bowl. Top with peaches, onions, and sliced almonds. Sprinkle goat cheese on top.
- To make the dressing, whisk all ingredients together in a small bowl.
- Drizzle the vinaigrette over the top of your salad and enjoy!
Strawberry + Arugula Salad with Balsamic Vinaigrette
Nothing beats sweet, in-season strawberries! Combined with the peppery spice of arugula and the salty burrata, you get the savory-sweet combination of your dreams.
For the Salad
- ½ cup pecans, chopped
- 2 cups strawberries, sliced
- 7 oz arugula
- 4 oz burrata
For the Balsamic Vinaigrette Dressing
- ½ cup extra virgin olive oil
- ¼ cup balsamic vinegar
- 1 teaspoon Dijon Mustard
- 1 clove garlic, minced
- Salt & Pepper to taste
Instructions
- Place arugula and strawberries in a bowl and toss to combine. Top with burrata and pecans.
- To make the dressing, whisk all ingredients together in a small bowl.
- Drizzle the vinaigrette over the top of your salad and enjoy!
Bon Appétit!
With so many reasons to already love summer, this is just another to add to the list. These salads are a great way to get more seasonal nutrition into your diet. Find joy in your food and know that you are doing something amazing for your body, your local farmers, and the planet!
1. Jackson, E. (2022, April 5). The benefits of seasonal eating. UMMS Health. https://health.umms.org/2022/04/05/seasonal-eating/. Accessed 14 June 2023.
1 comment
The salad recipes are wonderful. Thanks for sharing and especially the salad dressing recipes.