Sumptuous Summer Salad Recipes

Words by Charlotte Lindsay

Summer season is upon us at last. Nothing could be better on a hot Summer’s day than a refreshing, indulgent and nutritious salad. Perfect for side dishes at barbecues and even main plates, salads are a versatile and tasty option. Check out our favourite recipes for delicious and nutrient-rich Summer salads.

WHY CHOOSE A SALAD?

Not only are salads packed with vitamins and minerals, but as Gino D'Acampo would say, ‘minimum effort, maximum satisfaction’. There is little work and prep time that is needed in preparing the perfect Summer salad, which means you can make it on the fly whatever your plans. With a balanced recipe, a good salad is sure to leave you feeling really refreshed, energised and ultra-satisfied.

The beauty of a salad is that the possibilities are endless. They are a good way to use up what you have in your fridge, and provide lots of room for creativity! Whether you are vegan, veggie or you're after a meatier option, you can create a salad bowl that will achieve your every need and hunger cravings. Do you need more convincing?

Should the saying be updated, “a salad a day keeps the doctors away’ instead? Whether or not you think so, you simply have to give these recipes a try!

3 NUTRITIONAL BENEFITS OF A SUCCULENT SUMMER SALAD

1. Salads leaves pack a nutritional punch. They are loaded with fibre which helps your digestive system. They are also an easy way to achieve your 5 a day, mix in the fruit and veggies. Pack in the squash for a vitamin C punch or divulge with every kind of tomato to help prevent heart disease. Don’t underestimate your fruit and veg, it’s essential and powerful!

2. Salads topped with protein are a great way to sustain and support your muscles, why not go for some tender chicken drizzled with lemon and olive oil, perhaps some fresh tuna or a serving of chickpeas to meet your protein needs.

3. Salads can be a great way to add in carbohydrates and healthy fats to your diet, from nuts to avocado, croutons to sourdough sticks, there are many healthy fats and carbs that are essential for your body, not only do they provide energy but they work exceptionally well in a salad, and need I say, they make it all the more satisfying too!

Overall, a salad bowl is a perfect way to incorporate all the nutritional essentials… What are you waiting for?

Panzanella

Ingredients:

Recipe serves 2

3 large tomatoes

1 large red onion

1 bunch of basil

2 pieces of friselle lightly soaked in water

balsamic

olive oil

seas salt

Method:

1. Lightly soak the friselle in cool water, simply run under the tap for a few seconds. Once all pieces have been soaked break up the bread and place it into a large salad bowl.

2. Using a mandolin, finely slice the onion, place these into your bowl.

3. Next, roughly chop your tomatoes and place them into your bowl.

4. Remove the stalks from your bunch of basil and place the leaves into the bowl.

5. Generously drizzle with olive oil and balsamic, then sprinkle with sea salt.

6. Toss the salad together until mixed, enjoy!

Fig & Ricotta

Ingredients:

Recipe serves 2

4 figs

150g ricotta

2 endives

1 handful of almonds

Olive oil

Sea salt

Black pepper

Method:

1. Finely chop the chicory and place it into a large salad bowl.

2. Stir in the almonds.

3. Slice the figs and gently mix them with the chicory and almonds.

4. Lastly add the ricotta.

5. Dress the salad with olive oil, sea salt and black pepper.

6. Serve and enjoy.

This salad is also delicious with crisp breads or croutons.

Zesty chickpea pleaser

Ingredients:

Recipe serves 2

1 can of chickpeas (drained)

1 red chicory

1 fennel

1 orange zest

1 sliced orange

1/2 cucumber

2 handfuls of walnuts

Olive oil

Seas salt

Black pepper

Method:

1. Finely slice your chicory, fennel, orange and cucumber, and place in a large salad bowl.

2. Pour in your drained chickpeas and walnuts (option to remove nuts and add another source of protein such as chicken, or a healthy fat such as avocado).

3. To enhance your salad add the; orange zest, salt, pepper, and a generous drizzle of olive oil.

4. Finally, toss the salad to ensure all the ingredients and flavours are combined, serve and enjoy.

3 TOP TIPS TO PIMP YOUR SALAD

1. If you are going for a simple yet satisfying salad, why not add in some extra nutritional value with the easily accessible range of superfoods on our supermarket shelves. Try adding in some fresh berries. These bursts of flavour are high in antioxidants and fibre, or opt for some luscious legumes, from kidney beans to peas, these small but mighty legumes are a fab source of folate and are a top plant-based protein.

2. Post workout pump, if you fancy a more substantial salad why not add in some pasta, lentils, quinoa or farro? These carbs and grains will keep you fuller for longer, adding some density into your dish, not forgetting to mention, adding some extra nutritional value.

3. Add in your herbs for extra flavour and fragrance, from rosemary to basil, mint to parsley, these super herbs can help protect your heart, eyes and blood function. The question is, which will you choose?