3 refreshing summer salad recipes

Salads are simple, satisfying and quick to throw together on a warm day. Along with being refreshing, all of these salads are bursting with antioxidants.

If the flavour of raw broccoli is too strong for your taste, steam it for four minutes, run it under cold water, then drain it before adding to the salad.

Preparation: 20 minutes
Makes 6 servings

Ingredients

• 50 ml (1/4 c.) balsamic vinegar
• 30 ml (2 tbsp.) Dijon mustard
• 30 ml (2 tbsp.) honey
• 1 g (1/4 tsp.) salt
• 1 g (1/4 tsp.) black pepper
• 30 ml (2 tbsp.) linseed oil
• 30 ml (2 tbsp.) extra virgin olive oil
• 2 broccoli heads
• 1 small red onion, cut into small quarters
• 110-125 g (1/2 c.) almonds, toasted and coarsely chopped
• 110-125 g (1/2 c.) dried cranberries
• 125 g (1/2 c.) of goat's cheese

Preparation Instructions

1. First whisk the vinegar, mustard, honey, salt and pepper in a large bowl. Then add the linseed oil and olive oil. Set aside.
2. Remove the broccoli florets and add them to the vinaigrette.
3. Cut off the broccoli stems, peel them, and grate in a food processor or by hand.
4. Add the shredded stems, onion, almonds and cranberries to the bowl and stir.
5. Top with cheese and serve.

Nutritional value: 333 calories; 12 g protein; 33 g carbohydrates; 7 g fibre; 20 g fat (total); 4 g saturated fat; 9 mg cholesterol and 303 mg sodium.

Refreshing, delicious and crunchy, this salad provides a great deal of antioxidants, fibre and anti-carcinogenic ingredients.

Preparation time: 10 minutes
Cooking time: 20 minutes
Makes: 4 servings

Ingredients

• 2 medium onions, cut into 1 cm (1/2 in.) slices
• 1 can of chickpeas, drained, rinsed and dried
• 50 ml (1/4 c.) lemon juice
• 30 ml (2 tbsp.) linseed oil
• 15 ml (1 tbsp.) olive oil
• 1 clove garlic, minced
• 2 g (1/2 tsp.) salt
• 50 g (1/4 c.) feta cheese, crumbled
• 200 g (1 c.) baby spinach
• 2 apples, cored and sliced
• 30 g (2 tbsp.) of ground linseed.

Preparation instructions

1. Preheat the oven to 200°C (400 °F). Spray olive oil onto a baking sheet with a rim.
2. Place the onion slices on the tray and spray them with olive oil. Roast for 10 minutes. Add the chickpeas and roast for 10 minutes, or until the onions are golden.
3. Meanwhile, whisk the lemon juice, linseed oil, olive oil, garlic and salt in a measuring cup. Add the feta.
4. Place the spinach in a large bowl and mix with the onions, chickpeas, apples and linseeds.
5. Drizzle with vinaigrette and serve.

Nutritional value: 292 calories; 9 g protein; 37 g carbohydrates; 10 g fibre; 14 g fat (total); 3 g saturated fat; 8 mg cholesterol and 475 mg sodium.

The grapefruit makes sure that this salad is full of antioxidants, on top of being the key ingredient in a refreshing vinaigrette.

Preparation: 15 minutes
Makes: 4 servings

Ingredients

• 1 red grapefruit
• 5 ml (1 tsp.) Dijon mustard
• 2 g (1/2 tsp.) salt
• 1 g (1/4 tsp.) black pepper
• 30 ml (2 tbsp.) olive oil
• 1 large romaine lettuce, cut into strips
• 1 avocado, peeled, pitted and chopped
• 500 g (2 c.) large shrimp, peeled and de-veined

Preparation instructions

1. Cut the grapefruit into segments over a salad bowl. Take the pulp and put it in a small bowl. Press the peel and pulp above the salad bowl to extract all of the juice. You should have 50 ml (1/4 c.).
2. Whisk the mustard, salt and pepper with the juice. Add the oil, while whisking the mixture.
3. Add the lettuce, avocado, shrimp and grapefruit. Carefully turn the salad and serve.

Nutritional value: 317 calories; 31 g protein; 15 g carbohydrate; 7 g fibre; 16 g fat (total); 2 g saturated fat, 229 mg cholesterol and 656 mg sodium.

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