3 healthy summer salads to make in a flash

When I think of summer, beach days, mangoes, denim shorts and afternoon barbeques come to mind. But my absolute favourite thing about summer is that it’s salad season. Salads are the perfect accompaniment to any meal in the warm weather, or even as a meal on their own (#bikinibod). Here are three simple summer salads you can whip up in a flash – perfect for prepping meals during the week, keeping your healthy diet on track and getting your bod summer-ready! 

#1 Pumpkin and feta salad

This salad is seriously good and super filling. The best part is that it only takes a teeny bit of prep. I have it for lunch at work at least once a week!

Serves 4

Ingredients:

• ¼ pumpkin, diced into small cubes
• 1 bag kale
• 1 bag baby spinach
• 1 bag rocket
• 100g mixed seeds (think cashews, almonds, sunflower kernels and pepitas)
• 2 cucumbers, diced
• 100g feta, roughly diced
• juice ½ lime
• juice ½ lemon
• lemon pepper seasoning, to taste

Method:

1. Place the pumpkin on a lined baking tray and sprinkle with lemon pepper seasoning. Roast at 200°C for 10-15 minutes. Remove and allow pumpkin to cool.

2. Place kale, baby spinach, rocket, seeds and cucumber in a large bowl and squeeze lemon and lime over the mixture. Season with lemon pepper seasoning.

3. Sprinkle pumpkin and feta over the top and serve. 

#2 Crunchy noodle salad

This salad is definitely a crowd pleaser – it’s light with simple Asian flavours and makes the perfect side to a summer barbeque, without jeopardising your diet!

Serves 5

Ingredients:

• ½ Chinese cabbage, sliced thinly
• 2 shallots, finely chopped
• 2 celery sticks, finely chopped
• ½ cup pine nuts, lightly roasted
• 1 pkt Chinese crunchy noodles

For the dressing

• 2 tsp sesame oil
• ½ cup olive oil
• ¼ cup caster sugar
• 1 tbsp soy sauce

Method:

1. Combine all ingredients in a large bowl and toss together.

2. Place all dressing ingredients in a cup or jar and whisk/shake to combine. Dress salad right before serving otherwise the crunchy noodles will become soggy.

#3 Fattoush salad

This salad from the Monday Morning Cooking Club is a 10/10 – all you need to do is throw all the ingredients together. Even the most incompetent of cooks can whip this bad boy up. You (and your waistline) can thank me later!

Serves 8

Ingredients:

• 2 slices pita bread
• 1 tsp olive oil
• ¼ iceberg lettuce, shredded
• 500g cherry tomatoes, halved
• 3 radishes, finely sliced
• 5 French shallots, finely sliced
• 2 Lebanese cucumbers, diced
• 1 large handful flat leaf parsley, roughly chopped
• 1 handful mint leaves, roughly chopped
• 2 tsp sumac
• sea salt and pepper, to season

For the dressing

• ½ cup olive oil
• ⅓ cup lemon juice
• 1 tbsp pomegranate molasses
• 1 ½ tsp salt
• ½ tsp sugar

Method:

1. Place pita bread onto a lined baking tray and, using a pastry brush, spread olive oil onto pita. Bake at 170°C for 10 minutes or until golden brown. Allow to cool then break into pieces.

2. To make the dressing, combine all ingredients in a bowl or shake in a jar.

3. Place all the vegetables and herbs in a salad bowl. Sprinkle with sumac and enough of the dressing to coat the leaves. Mix until well coated. Add the bread and gently toss. Season to taste and sprinkle extra sumac if desired.

Do you incorporate salads into your summer diet? Do you like the sound of these salads?