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5 Easy Summer Salads With Their Health Benefits And Recipes
Summer is the season of salads as they make for the perfectly delicious, cool and healthy summer meal. A study has shown that during summer, many restaurants in warm countries like Toronto, observe a decline in average customers, except for those restaurants that specialise in salads. Though there could be other reasons for the decline in customers such as summer vacations, the shift of appetite to salads due to warm environments is considered the foremost cause. [1]
Another study published in the journal Publish Health Nutrition says that consumption of fresh fruit or vegetable salads can have protective effects against a range of diseases such as cancer and heart diseases. [2]
Therefore, we can say that apart from keeping us cool during the summer, salads also help ward off many diseases and keep us healthy.
In this article, we will discuss a list of delicious and healthy summer salads, along with their recipes. Take a look.
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1. Green gram sprouts salad
Mung bean is packed with antioxidants, magnesium, potassium and dietary fibre. The two vital antioxidants in mung named vitexin and isovitexin may help prevent the risk of sunstroke. According to a study, green gram helps in detoxification, quenching thirst, promoting urination and thus, reducing the summer heat complications. [3]
How to prepare
Ingredients
●
350g
fresh
green
gram
or
mung
bean
sprouts
●
Salt
as
per
the
taste
●
One
teaspoon
of
finely
chopped
spring
onions
●
One
teaspoon
of
roasted
sesame
seeds
●
Half
teaspoon
of
minced
garlic
●
A
tablespoon
of
sesame
oil
or
olive
oil.
●
Black
salt
(optional)
●
A
teaspoon
of
lemon
juice.
Method
●
Mix
all
the
ingredients
and
serve.
●
You
can
also
add
mint
or
coriander
leaves
ad
per
your
taste.
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2. Broccoli, roasted almonds and pasta salad
Broccoli is a good source of vitamin C, fibre and folate. It is one of the healthy cruciferous vegetables, mainly preferred during summer to improve digestive health. On the other hand, roasted almonds add a smoky flavour to the salad and pasta (whole-grain pasta) adds to the fibre and protein count.
How to prepare
Ingredients
●
2
cups
broccoli
chopped
into
small
pieces
●
One
cup
of
short
pasta
●
8-10
roasted
almonds
●
Two
medium-sized
onions
chopped
●
One-fourth
cup
of
sunflower
seeds
or
pumpkin
seeds
●
Salt
and
pepper
(as
per
the
taste)
●
One-fourth
cup
of
sour
cream
Method
●
Cook
pasta
as
per
the
instruction
in
the
package.
●
In
a
bowl,
add
broccoli,
pasta,
onions,
seeds,
cream
and
mix
with
your
taste
of
salt
and
pepper.
●
Sprinkle
the
almonds.
●
Refrigerate
the
salad
for
around
one
hour
before
serving.
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3. Raw mango, cucumber and chickpeas salad
Raw mango corrects the electrolytes in the body, prevents dehydration, reduces body heat and thus, reduces the risk of sunstroke which is prevalent during the season. Cucumber provides a soothing effect to the stomach while chickpeas provide a good source of fibre, potassium, B vitamins, iron, selenium and magnesium.
How to prepare
Ingredients
●
A
cup
of
chickpeas
soaked
overnight
●
One
tomato
chopped
●
One
cucumber
chopped
●
Half
cup
of
chopped
raw
mangoes
●
One
chopped
onion
●
Green
chillies
(optional)
●
Salt
as
per
taste
●
A
few
mint
leaves
and
coriander
leaves
●
Two
tablespoons
of
lemon
juice
●
A
teaspoon
of
sunflower
oil
Method
●
Wash
the
chickpeas
in
fresh
cold
water.
●
Mix
all
in
a
salad
bowl,
garnish
with
mint
and
coriander
leaves
and
serve.
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4. Quinoa and roasted cherry tomatoes salad
Quinoa salads are easy to prepare and make for a healthy meal filled with proteins, vitamins and minerals. As it is easy to digest and gluten-free, quinoa promotes good digestive health during summer. Additionally, cherry tomatoes are the summer best fruits filled with water and nutrients like vitamin C, E, A and potassium that may help maintain the electrolytes of the body.
How to prepare
Ingredients
●
Two
cups
cherry
tomatoes
●
A
cup
of
dry
quinoa
●
One
teaspoon
olive
oil
●
Two
cups
chopped
cucumber
●
Salt
and
pepper
as
per
the
taste
●
Half
cup
of
chopped
onion
●
Two
tablespoons
lemon
juice
●
A
few
chopped
coriander
leaves
Method
●
Mix
olive
oil,
salt
and
pepper
in
cherry
tomatoes
●
In
an
oven,
roast
them
until
they
become
soft
and
burst,
for
around
15-20
minutes.
●
You
can
also
roast
them
directly
in
the
gas
flame
if
required.
●
Cook
the
quinoa
as
given
in
the
package.
●
In
a
bowl,
add
cooked
quinoa,
roasted
tomatoes,
cucumber,
red
onions,
salt,
lemon
juice
and
pepper.
●
Decorate
with
coriander
leaves
and
serve.
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5. Green beans, carrot and noodle salad
Carrots or carrot juice provides a soothing effect to the digestive system when consumed. It is packed with the goodness of antioxidants, vitamin K and beta-carotene. When topped with green beans, the nutrition of the salad increases. Also, low-calorie noodles help in providing a feeling of satiety and help lower cholesterol levels.
How to prepare
Ingredients
●
A
cup
of
green
beans
sliced
into
small
pieces.
●
A
cup
of
chopped
carrots
●
Around
two
cups
of
noodles.
●
Two
tablespoons
of
vegetable
oil
●
Two
medium-sized
sliced
onions.
●
Two
tablespoons
of
vinegar
or
wine
vinegar.
●
A
few
mint
leaves.
●
Salt
and
pepper
as
per
the
taste
Method
●
In
a
pan,
saute
the
beans
and
onion
in
vegetable
oil
over
medium
flame.
●
Cook
the
noodles
as
per
the
instructions.
●
In
a
bowl,
add
noodles,
sauteed
beans
and
onions,
carrots
and
wine
vinegar.
●
Add
salt
and
pepper.
●
Top
with
mint
leaves
and
serve.
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