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Novel Summer Salads Every Day

April 22, 2015 SPONSORED


by James Dewar

When warmer weather arrives many of us shift from the comfort food of stews and soups to the lighter, fresher tastes of salads.  But if we’re not careful, we can easily get into a rut, making our salads from the same ingredients day after day and quickly getting tired of them.

Using the chart below, it’s easy to create a meal-sized salad.  You can choose whether to include carbs, or to go with the lighter options of protein, greens or other vegetables and fruits. Add a few of your own gustatory highlights, and dress it with your favorite salad dressing or light vinaigrette.

Voila! A personalized salad bar to tantalize right through to the end of summer.


Start with 4 cups of any of these:

(if you’re doing a heartier meal salad with carbs you can eliminate the greens if you prefer)

Baby Spinach
Mixed Organic Greens
Lettuces (any variety)
Baby Kale

Protein (Optional)

1 cup of any of these ingredients:

Chicken, cooked and chopped
Steak, cooked and chopped
Ham or salami, cubed
Roast beef, chopped
Canned tuna, drained and flaked
Lump crabmeat, picked over
Shrimp, cooked and chopped
Eggs, hard-boiled and chopped
Baked tofu, chopped

Vegetables & Fruits

Add 2 of these vegetables,
1 cup each:

Carrots, shredded
Cherry tomatoes, halved
Green beans, blanched and chopped
Frozen peas or snap peas, blanched
Broccoli florets, blanched
Asparagus, blanched and chopped
Corn kernels, blanched
Red onion, diced
Bell pepper, diced
Celery, sliced
Cucumber, diced
Orange segments

(To blanch vegetables, boil until crisp-tender, then drain and cool
in ice water.)

Top-Note Flavours:

Add 1/3 cup of any of these ingredients:

Dried fruit (raisins, cranberries, blueberries)
Sun-dried tomatoes
Roasted red peppers
Olives, pitted
Any cheese (mozzarella, feta)
Any nut or seed, toasted
Bacon, cooked

Carbohydrate (Optional)

Add any one of the following:

3 cups cooked, cooled pasta, any shape
2 cups cooked cooled rice or couscous or quinoa
3 cups cooked cooled cubed potatoes or sweet potatoes

Use one of your favourite dressings to make your salad complete.



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