Hy-Vee Dietitian: Healthy Summer Salads

By Nicole Johnson, Hy-Vee Dietitian

The summer is full of flavorful fruits and vegetables so now is the time to try to include more in your diet. Try these easy and healthy summer salads. These salads require very little cooking and are packed full of healthy nutrients. Best of all, these salads are delicious!

Chilled Avocado Salad

All you need:

¼ cup Grand Selections olive oil

2 tbsp rice wine vinegar

¼ tsp salt

¼ tsp oregano

¼ tsp cumin

1 avocado, pitted, peeled and cut into bite-size pieces

1 cup cooked brown or white rice, cooled

½ cup canned black beans, rinsed, drained

1 large Roma tomato, seeded and diced

1 green onion, sliced

Salt and pepper, to taste

All you do:

1. Whisk oil, vinegar, salt, oregano and cumin in a large bowl.

2. Add avocado; toss gently to coat.

3. Add rice, black beans, tomato and green onion; toss gently to mix.

4. Season to taste with salt and pepper.

Source: www.hy-vee.com

Serves: 6.

Nutrition per serving: Calories: 180, Carbohydrates: 13 g, Dietary Fiber: 4 g, Fat: 14 g, Protein: 2 g, Saturated Fat: 2 g, Sodium: 140 mg

Fresh Mozzarella Bread Salad

All you need:

1/3 cup red wine vinegar

¼ cup extra virgin olive oil

Freshly ground pepper

¼ cup thinly sliced red onion

½ cup pitted green or black olives

¼ teaspoon crushed red pepper flakes

8 ounce ball of fresh mozzarella, cubed

½ loaf French baguette, cut into bite-sized cubes

1 bag mixed baby or field greens

1 red or yellow bell pepper, sliced into matchsticks

1 cup halved grape tomatoes

Sea salt, to taste

All you do:

1. Whisk together vinegar, oil and pepper.

2. Add onion, olives, crushed red pepper flakes and mozzarella to vinaigrette and marinate for 10 to 20 minutes.

3. Combine bread, salad greens, bell pepper and grape tomatoes in large bowl.

4. Combine marinated ingredients with salad greens mixture and sprinkle with sea salt.

Source: adapted from BelGioioso

Serves: 8

Nutrition per serving: Calories: 218, Carbohydrate: 14 g, Cholesterol: 19 mg, Dietary Fiber: 2 g, Fat: 14 g, Protein: 8 g, Saturated Fat: 5 g, Sodium: 285 mg, Trans fats: 0 g

Blushing Salad

All you need:

2 tablespoons raspberry vinegar

2 tablespoons raspberry jam

1/3 cup canola oil

8 cups spinach

¾ cup chopped pecans

1 cup fresh raspberries

3 strawberries, sliced

All you do:

Dressing: combine vinegar and jam in a small bowl. Add oil in thin stream, whisking well.

Toss spinach with nuts, fruit and dressing.

Source: Hy-Vee Dietitians

Serves: 8

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