5 Easy, Tasty Salads You’ll Want To Make This Summer

Fresh vegetables are finally here. Pile up the produce – and dig in.



Tasty salads make the perfect main meal now that it’s summer. They’re not just a side for your Braai (although they can be), but crafted cleverly they can keep you satiated until your next meal. They’re also exactly what the doctor orders when it comes to maintain your lean physique throughout summer.

Related: Watch: This Dietician Says What You Need To Eat To Keep Off The Weight

And while you might think that ordering a salad at the restaurant is your best bet to be healthy, but it might be better to skip the restaurant altogether. Restaurant salads are simply stash houses for unnecessary kilojoules and sugar, many of which are hidden in the dressing that’s thrown all over the top.

But don’t worry, we can help you fix better tasty salads in your own kitchen. These options are more filling, offer tons of nutrients – and definitely won’t blow up your gut. The variety of these salads will mean your tastebuds never get bored. Plus: you won’t feel like you’re missing out on anything.

Related: 6 ‘Healthy’ Foods You Should Cut Back On If You Want to Lose Weight

Hearty Spicy Broccoli Slaw (Makes 6 servings)

Even if you hate broccoli, you’re going to gorge on this coleslaw.

The vinegar zip, oreganum hit and red-pepper heat are inspired by curtido, a slaw from El Salvador.

What you’ll need:
350g pack broccoli slaw
⅓ Cup diced red onion
⅓ Cup cider vinegar
½ tsp dried oreganum
½ tsp sugar
¼ tsp red-pepper flakes, or more to taste

How to make it:
In a large bowl, combine the broccoli slaw and onion.
In a small bowl, whisk the remaining ingredients with 3 Tbsp water.
Pour this over the vegetables, toss and season with salt to taste.
Cover and refrigerate for at least 2 hours and preferably a day before serving.
Keep refrigerated for 1 week.

Per serving 115 kJ, 1g protein, 6g carbs (1g fibre), 0g fat

Quick Tip: This slaw is perfect alongside grilled pork chops, chicken thighs or beef burgers. The vinegar cuts through the meat’s richness.

Related: Can Broccoli and Cauliflower Really Kill Cancer?

Grilled Fruit Salad (Makes 4 servings)

On the grill, fresh fruit caramelises and halloumi cheese turns smoky.

What you’ll need:
2 Tbsp sugar
2 Tbsp tequila
1 Lime, zested and juiced
1 Plum, halved and pitted
1 Peach, halved and pitted
1 Watermelon wedge (2cm thick)
4 Pineapple rings (2cm thick)
4 Strawberries, trimmed
225g Halloumi cheese, in 1cm-thick slabs
1 Cup baby rocket
⅓ Cup fresh mint leaves
¼ Cup roasted, salted pistachios

How to make it:
In a large bowl, mix the sugar, tequila, lime zest and lime juice.
Preheat a grill to medium-high. Brush the grill grate and fruit with canola oil.
Grill the fruit and halloumi until marked, 2 to 5 minutes on each side. Cut into chunks.
Add the fruit, halloumi, rocket and mint to the bowl and toss. Add the pistachios.

Per serving 1 500 kJ, 16g protein, 32g carbs (4g fibre), 19g fat

Asian Chicken Salad (Makes 1 serving)

Sorry, Grandpa. Waldorf chicken salad is nasty. Who likes to eat grapes and walnuts mixed with mayonnaise?
Try this crunchy, meaty, mayo-free mix. You can eat it tucked into a pita, piled atop cos lettuce or straight off a spoon.

What you’ll need:
1 Tbsp extra-virgin olive oil
1 tsp rice vinegar
¼ tsp toasted sesame oil
1 Cup shredded chicken
1 Cup shredded cabbage
¼ Cup sugar snap peas, thinly sliced
¼ Cup grated carrot
2 Spring onions, thinly sliced
Black sesame seeds and chow mein noodles, for garnish

How to make it:
In a large bowl, whisk the olive oil, rice vinegar, and sesame oil, and season with salt and pepper.
Stir in the chicken, cabbage, peas, car - rot, and spring onions.
Top with sesame seeds and chow mein noodles and serve.

Per serving 1 700 kJ, 46g protein, 4g carbs (3g fibre), 20g fat

Related: The Secret To Juicy Chicken On The Braai

Cobb Salad-to-Go (Makes 1 serving)

A lettuce-based lunch isn’t hard to make or boring to eat. This method piles the traditional Cobb salad ingredients – egg, bacon, avocado and dressing – into a giant mason jar for easy traveling.

When lunchtime rolls around, just shake it all up, dump everything onto a plate and have at it. The method works well with pretty much any other salad too

What you’ll need:
1 Tbsp red wine vinegar
1 Garlic clove, minced
1 tsp dijon mustard
1 Tbsp extra-virgin olive oil
¼ Cup chickpeas
2 Radishes, thinly sliced
6 Grape tomatoes, halved
1 Hard-boiled egg, chopped
¼ Avocado, peeled and cubed
2 Cups mixed greens
2 Tbsp crumbled blue cheese
2 Slices cooked bacon, crumbled

How to make it:
In a 1-litre, wide-mouth mason jar, shake together the vinegar, garlic, mustard, and olive oil; season to taste with salt and pepper.
Layer salad ingredients in the jar on top of the dressing in this order: chickpeas, radishes, tomatoes, egg, avocado, greens, blue cheese and bacon.

This salad will keep in the fridge for up to 24 hours.

Per serving 2 700 kJ, 31g protein, 25g carbs (9g fibre), 48g fat

Quick Tip: If you don’t have a mason jar, use a litre spaghetti sauce jar instead. (Just wash it out first).

Fill-You-Up Six-Bean Salad (Makes 8 servings)

Yes, six types of beans. That’s probably six more types of beans than you currently eat. But you should be eating way more.

In fact, about ¾ cup of beans a day can help you lose weight, feel full, and improve your cholesterol profile, according to a 2016 study review. That’s worth tooting about.

What you’ll need:
1 Shallot, thinly sliced
3 Tbsp white wine vinegar
115g Each green beans and yellow wax beans, cut into thirds
1 Cup frozen shelled edamame
1 Can (425g) each pinto beans, kidney beans and black-eyed peas, rinsed and drained
1 tsp ground mustard
⅓ Cup extra-virgin olive oil
¼ Cup mixed chopped herbs (chives, parsley, thyme)

How to make it:
In a small bowl, combine the shallot slices and vinegar. Set aside.
Set a steamer basket in a pot with an inch of simmering water. Add the fresh beans and edamame; cover. Steam till the beans are crisp-tender and brightly coloured, 3 minutes. Cool in a bowl of ice water; drain.
In a large bowl, toss the drained beans with the rest of the beans. Strain the shallot slices, saving the vinegar and add them to the beans.
Mix the mustard and vinegar. Add the oil and whisk really well. Add the herbs, salt, and pepper. Pour this on the salad; toss.

Per serving 840 kJ, 7g protein, 21g carbohydrates (6g fibre), 11g fat

Quick Tip: If you don’t own a steamer basket, overturn a metal colander, put it in a pot, and rest a bowl on top. Now you own one

Related: 6 Easy Ways to Lose Weight Without Counting Calories

 

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