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Summer has officially arrived! With the temperatures rising, you may be looking for some fresh salads to cool things off. We’re not talking about the typical salads that go along with the usual bbq fare, such as potato and macaroni salads but instead, something on the lighter side. Here are some suggested recipes to keep things a little healthier this summer.

Summer Peach and Tomato Salad

Ingredients:

  • 1/4 cup thinly vertically sliced red onion
  • 1/2 pound ripe peaches, pitted and cut into wedges
  • 1/4 pound heirloom beefsteak tomatoes, cut into thick wedges
  • 1/4 pound heirloom cherry or pear tomatoes, halved
  • 1 tablespoon sherry vinegar
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 teaspoon honey
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 cup (1 ounce) crumbled feta cheese
  • 2 tablespoons small basil leaves or torn basil

Directions:

Step 1

Combine first 4 ingredients in a large bowl.

Step 2

Combine vinegar, olive oil, honey, salt, and pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over peach mixture; toss well to coat. Sprinkle with cheese and basil.

 

Bulgur Salad with Figs and Preserved Lemon

Ingredients:

  • 2 tablespoons olive oil, divided
  • 1 cup uncooked bulgur
  • 1 1/2 cups water
  • 1/3 cup finely chopped shallots
  • 2 tablespoons cider vinegar
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/3 cup finely chopped fresh flat-leaf parsley
  • 1/4 cup chopped walnuts, toasted
  • 1 tablespoon chopped preserved lemon rind
  • 6 fresh figs, stemmed and quartered
  • 1 ounce goat cheese, crumbled (about 1/4 cup)

Directions:

Step 1

Heat a large saucepan over medium heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add bulgur; cook 2 minutes, stirring occasionally. Add 1 1/2 cups water; bring to a boil. Cover, reduce heat, and simmer 11 minutes or until liquid is absorbed.

Step 2

Place shallots in a small bowl, and cover with water; let stand 10 minutes. Drain. Combine remaining 1 1/2 tablespoons oil, shallots, vinegar, salt, and pepper in a small bowl, stirring with a whisk. Place bulgur, half of oil mixture, parsley, nuts, and preserved lemon in a large bowl; stir to combine. Spoon bulgur mixture onto a platter; top with figs and cheese. Drizzle with remaining half of oil mixture.

Tip: A quick soak mellows the sometimes pungent shallots. Add preserved lemon rind to salad dressings, pasta salads, or baked chicken; if you can’t find it, substitute 1 teaspoon grated lemon rind.

 

Golden Beet Salad with Avocado and Feta

Ingredients:

  • 3 medium golden beets, trimmed
  • 1 teaspoon grated lemon rind
  • 1 1/2 tablespoons fresh lemon juice
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon kosher salt
  • 1 large shallot, thinly sliced
  • 2 tablespoons extra-virgin olive oil
  • 4 cups arugula
  • 1 ripe peeled avocado, sliced
  • 1 ounce reduced-fat feta cheese, crumbled (about 1/4 cup)

Directions:

Step 1

Wrap beets individually in microwave-safe parchment paper. Microwave at HIGH 7 minutes or until tender, turning once after 3 minutes. Or to cook the beets in the oven, wrap in foil and bake at 400° for 45 to 50 minutes. When cool enough to handle, peel and slice into 1/2-inch-thick wedges.

Step 2

Combine rind, juice, black pepper, salt, and shallot in a small bowl, stirring with a whisk. Let stand 10 minutes. Gradually add oil, stirring constantly with a whisk. Place arugula in a large bowl. Add 2 tablespoons juice mixture to arugula; toss to coat. Add beets to remaining juice mixture; toss to coat. Place arugula mixture on a platter; top with beet mixture, avocado, and feta.

 

Shaved Summer Squash Salad with Prosciutto Crisps

Ingredients:

  • 1 medium zucchini
  • 2 medium yellow squash
  • 1/4 teaspoon salt
  • 2 tablespoons thinly sliced fresh mint
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon grated lemon rind
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon freshly ground black pepper
  • 3 thin slices prosciutto (1 ounce), chopped
  • 1/4 cup (1 ounce) crumbled ricotta salata or feta cheese

Directions:

Step 1

Shave the zucchini and squash into thin strips using a vegetable peeler. Discard seeds. Place zucchini and squash in a medium bowl, and toss with salt.

Step 2

Combine mint and next 4 ingredients (through pepper) in a small bowl; stir with a whisk. Pour over zucchini and squash; toss.

Step 3

Heat a small nonstick skillet over medium heat. Add prosciutto; saute for 2 minutes or until crisp.

Step 4

Place 3/4 cup salad on each of 4 plates. Top each serving with 1 tablespoon cheese; sprinkle evenly with prosciutto.

 

Cracked Wheat Salad with Nectarines, Parsley, and Pistachios

Ingredients:

  • 1 cup uncooked bulgur
  • 1 cup boiling water
  • 1 1/2 cups thinly sliced nectarines (about 3)
  • 1/2 cup thinly sliced green onions
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1 tablespoon chopped fresh dill
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons white balsamic vinegar
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons chopped pistachios

Directions:

Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour. Stir in nectarines and remaining ingredients except nuts; toss well. Sprinkle with nuts.

Tip: Almost any fruit would work well in place of nectarines–try apricots, peaches, or figs.

Let fresh and fit rule the summer, you won’t go wrong. If you are looking for more ideas and nutritional guidance, TNT has some incredible things to offer. Helpful services like, Grocery Store Tours, In-Home Food and Pantry Prep and Healthy Cooking Courses. TNT is here to help you succeed every step of the way.

For more information and your free consultation, contact us today.

tntgetfit.com.

Email: information@tntgetfit.com

Phone: 704-549-9550

By | 2018-06-01T00:02:48+00:00 June 1st, 2018|Health, Recipes|