Healthy Summer Salads

SWEET POTATO AND LENTIL SALAD

INGREDIENTS

2 medium sweet potatoes, peeled and cubed

1 cup cooked lentils (you can use canned lentils for convenience)

1/2 cup sun-dried tomatoes, rehydrated and chopped

1/4 cup chopped fresh parsley

2 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

1 clove garlic, minced

METHOD

1. Preheat your oven to 400°F (200°C). Place the sweet potato cubes on a baking sheet and drizzle them with olive oil. Season with salt and pepper, and toss to coat the sweet potatoes evenly. Roast in the oven for about 20-25 minutes or until they are tender and slightly caramelized. Set aside to cool.
2. In a large bowl, combine the cooked lentils, rehydrated and chopped sun-dried tomatoes, and chopped fresh parsley.
3. In a separate small bowl, whisk together the olive oil, balsamic vinegar, minced garlic, salt, and pepper to make the dressing.
4. Add the roasted sweet potatoes to the lentil mixture in a large bowl. Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.
5. Allow the salad to sit for about 15 minutes to let the flavours meld together. This will also allow the lentils to absorb the dressing.
6. Serve the sweet potato, lentil, and dried tomato salad at room temperature or chilled. It can be enjoyed as a side dish or as a main course for a light and healthy meal.

PEAR, FETA AND BEETROOT SALAD

INGREDIENTS

4 cups Swiss chard, stems removed and leaves chopped

1 ripe pear, sliced

1/2 cup cubed  feta cheese

1/4 cup grated beetroot

1/4 cup chopped walnuts or pecans (optional)

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

1 tablespoon honey or maple syrup

METHOD

1. In a large salad bowl, combine the chopped Swiss chard leaves, sliced pear, cubed feta cheese, grated beetroot, and chopped nuts (if using).
2. In a small bowl, whisk together the lemon juice, olive oil, honey or maple syrup, salt, and pepper to make the dressing.
3. Drizzle the dressing over the salad ingredients in the large bowl. Toss gently to coat the Swiss chard, pear, feta, and beetroot evenly with the dressing.
4. Once the salad is well mixed and coated, it’s ready to serve. You can transfer it to individual plates or a large serving platter.
5. Optionally, you can garnish the salad with some additional crumbled feta cheese and a sprinkle of chopped nuts for added texture and flavour.

INGREDIENTS

4 cups mixed green leaves (such as lettuce, arugula, or spinach)

2 ripe peaches, sliced

1/2 cup pecans

1/4 cup thinly sliced red onion

2 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

METHOD

1. Start by washing the mixed green leaves thoroughly and pat them dry with a clean kitchen towel. Tear any larger leaves into bite-sized pieces if necessary. Place the greens in a large salad bowl.
2. Add the sliced peaches,  pecans, and thinly sliced red onion to the bowl with the greens.
3. In a small bowl, whisk together the olive oil and balsamic vinegar until well combined. Season with salt and pepper to taste.
4. Drizzle the dressing over the salad ingredients in the large bowl. Toss gently to coat the greens, peaches, pecans, and onions evenly with the dressing.
5. Once the salad is well mixed and coated, it’s ready to serve. You can transfer it to individual plates or a large serving platter.
6. Optionally, you can garnish the salad with some additional pecans and a sprinkle of fresh herbs like basil or mint for added flavor and presentation.

MOZZARELLA,  TOASTED PINE NUTS, KALE AND GRAPE SALAD 

INGREDIENTS

4 cups kale, stems removed and leaves chopped

1 cup lettuce leaves, torn into bite-sized pieces

1 ripe avocado, diced

1 cup seedless grapes, halved

1/2 cup fresh mozzarella balls, halved

1/4 cup pine nuts, toasted

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

1 clove garlic, minced

METHOD

1. In a large salad bowl, combine the chopped kale leaves and torn lettuce leaves.

2. Add the diced avocado, halved grapes, mozzarella balls, and toasted pine nuts to the bowl with the greens.

3. In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and pepper to make the dressing.

4. Drizzle the dressing over the salad ingredients in the large bowl. Toss gently to coat the kale, mozzarella, avocado, grapes, and pine nuts evenly with the dressing.

5. Allow the salad to sit for a few minutes to let the flavours blend together and the kale slightly wilt.

6. Serve the kale, mozzarella, avocado, grapes, lettuce, and pine nut salad as a side dish or add grilled chicken or tofu to make it a complete meal.