Summer has finally arrived! Put away your winter clothes and recipes and make room for light summer fabrics and fresh and colourful meals. When the sizzling days leave you feeling drained and exhausted avoid heavy, unhealthy food and opt for lighter meals, without compromising on taste and nutrition. And what is better than a vibrant summer salad? But, let’s face it, if not properly prepared, this green leaf-based dish can be quite disappointing so keep it chilled in the refrigerator until you’re ready to enjoy it!
The secret to easily turning your bland salad into a meal you’ll want to enjoy all summer long is pairing the lettuce of your choice (round lettuce, romaine, iceberg or little gem) with the right amount and type of protein, dressing and other mouth-watering ingredients. Here’s our list of 3 simple ingredients to give your salad some zest!
Be daring with protein
Experts recommend a daily intake of protein to help maintain our muscles, skin, and bones. But rather than opt for the usual chicken breast or tin of tuna, why not try some beans! They offer a variety of colours, flavours and textures that can complement any salad. For example, a handful of white beans gives an exciting twist to an Italian tomato, mozzarella and basil ‘Caprese’ salad.
Get crunchy
Crunchiness makes an ordinary salad, extraordinary. Parmesan crisps and bread croutons are a natural choice to lift your limp salad, but are not necessarily a good one for your waistline. As an alternative, why not try something a little different like sunflower seeds or crushed hazelnuts to give it the texture you are looking for as well as essential vitamins and minerals.Try adding them to a sliced fennel and orange salad with a sprinkling of pitted black olives to give a twist to this classic Sicilian dish.
The finishing touch… with a twist.
Last but not least: the dressing. To add more flavour to your selection of leaves, vegetables, and protein, you need the perfect dressing to suit your taste buds as well as your choice of ingredients. There are endless possibilities to create the perfect condiment: you can either go for the classic Italian vinaigrette (a mixture of oil and balsamic vinegar) or if you fancy a creamy condiment, try this interesting combination. Finely chop half a shallot and three chive leaves, then combine them with a cup of yogurt, salt, and lemon juice and stir vigorously to obtain a smooth texture. This light and creamy sauce can transform a simple carrot salad into a ‘to die for’ meal you can’t live without this summer!
Beans, sunflower seeds and yogurt dressings are just three of the ingredients you can add to your salad this summer. But remember, whatever you choose, always try to balance your protein intake with a crunchy texture and the right dressing to enhance the flavours you love.
