Beat The Summer Heat With These 5 Refreshing Salads
The scorching sun coupled with the rising humidity levels can leave anyone sapped for energy. Summers can be harsh indeed and anything that’s not light and refreshing on the plate doesn’t sit well on the palate either. But there’s no reason you can’t turn it around and enjoy a spread of salads that promise to refresh and rejuvenate you. And, you don’t have to be a part of the weight watchers club only to relish a healthy toss-up of greens, fruits along with the goodness of walnuts.
Thankfully, summer brings with it a good line-up of fruits and vegetables that one can choose from. All you need to do to please your taste-buds is to pair your greens with an invigorating dressing of herbs and sauces, topped with walnuts. Did you know that 28 grams of walnuts provides four grams of protein, as well as two grams of fiber? In fact, not only are walnuts a powerhouse of nutrients but they lift up the salads with their own nutty uniqueness.
So if you are looking for easy and healthy ways to rejuvenate this summer, it’s time to don the apron and bring out the veggies. We have curated a lip-smacking line-up of five recipes that aren’t just easy to rustle up but the flavours they pack in range from sweet and juicy to spicy and tangy. It’s a fruity mix of mangoes, melons, strawberries and apples paired with fresh greens. Go ahead and enjoy the mix!
Spicy Summer Salad with California Walnuts
Ingredients
100 g sugar snap peas
80 g California walnuts halves
1 Charentais melon
400 g red watermelon
1 bunch of arugula
50 g Edam cheese
Juice of 1 lime
2 tablespoon oil
A pinch of cayenne pepper and chilli powder
2 tablespoon dried cranberries
Preparations
- Rinse, clean and blanch sugar snap peas for 1-2 minutes in salted water. Drain beans, quench them with cold water and drain well again.
- Chop walnuts coarsely and fry shortly in a pan. Leave to cool on a plate.
- Slice the Charantais melon, remove the seeds and peel. Also peel the watermelon. Cut both melons into pieces.
- Clean, rinse and spin arugula dry. Cut the Edam cheese into small cubes.
- Mix lime juice with oil and season with cayenne pepper and chilli powder. Mix the prepared ingredients (except the California walnuts) with the vinaigrette, sprinkle cranberries and California walnuts and serve.
Spinach, Strawberry and California Walnut Salad
Ingredients
2 1/2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
2 tablespoons strawberry preserves
1/4 teaspoon sea salt
1 1/2 cups sliced strawberries
1 packet baby spinach
1/2 cup coarsely chopped California walnuts, toasted*
1/3 cup crumbled feta cheese
Preparations
- Whisk together lemon juice, olive oil, strawberry preserves and salt in a large bowl.
- Add sliced strawberries and toss lightly. Place spinach in the bowl and toss again to coat with the dressing. Top with California walnuts and cheese and serve immediately.
*To toast walnuts, add walnuts to a hot, dry pan set over medium heat, only toasting as many walnuts as fit in the pan in a single layer. Cook walnuts, watching constantly and stirring frequently, for 1-2 minutes or until the walnuts start to brown and smell fragrant & toasted. Since the walnuts will burn easily in the pan, you must stir constantly to ensure even toasting until the walnuts turn a rich, golden brown. Remove walnuts into a plate or bowl to cool.
California Walnut Mango Spinach Salad
Ingredients
225 g baby spinach
500 g baby kale
450 g mixed spring salad mix (organic)
1 small red onion, sliced thin
2 mangoes, peeled, seeded and cut into strips
250 g fresh blackberries
30 g chopped fresh parsley
125 g roughly chopped California walnuts, toasted
2 ripe mangoes, peeled, seeded and pureed in blender
30 g fresh squeezed orange juice
30 g fresh squeezed lime juice
2 cloves garlic, minced
30 ml extra virgin olive oil
15 ml honey
5 g sea salt
Preparations
- Toast California walnuts in a small skillet over medium/high heat for 3–4 minutes until lightly browned. Place cooled California walnuts and first 7 ingredients listed in salad bowl.
- Pour mango purée into salad bowl and stir well.
- Add orange juice, lime juice, minced garlic, olive oil and honey, season with sea salt. Sprinkle over salad and serve.
Refreshing Waldorf Salad With California Walnuts
Ingredients
1/2 cup non-fat plain yogurt or 1/3 cup non-fat Greek-style yogurt
1/2 cup California walnuts halves
2 tablespoons of mayonnaise, preferably made with canola oil
1 teaspoon lemon juice
1 teaspoon honey
1 cup chopped celery
2 medium apples, chopped (about 2 cups)
Preparations
1. Preheat the oven to 175°C.
2. If using regular yogurt instead of Greek-style yogurt, place in a strainer lined with a paper towel. Put the strainer over a bowl and place in the refrigerator to drain and thicken for 20 minutes.
3. Spread the walnuts on a baking sheet and toast in the oven for 8-9 minutes. Set aside to cool; then chop coarsely.
4. In a small bowl, combine the thickened or Greek-style yogurt, mayonnaise, lemon juice, and honey until smooth.
5. In a medium-sized bowl, toss together the toasted California walnuts, celery, and apples. Pour the dressing over the salad and toss to combine.
Summer-Fresh Confetti California Walnut Quinoa Salad
Ingredients
1 1/2 cups water
1 cup uncooked quinoa
3 tablespoons walnut oil
3 tablespoons lemon juice
1 teaspoon dried Mexican oregano leaves
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 cup cooked corn kernels, cut from fresh corn or frozen corn
1/2 English cucumber, quartered lengthwise, sliced
1 1/2 cups cherry tomatoes, each halved
3/4 cup coarsely chopped toasted California walnuts
1/2 cup crumbled feta cheese with garlic and herbs
1/3 cup coarsely chopped, pitted kalamata olives
1/4 cup chopped fresh parsley
Preparations
1. Combine water and quinoa in a 2 litre saucepan; bring to a boil.
2. Then cover it, reduce heat and simmer until liquid is absorbed for about 10 minutes.
3. In a large bowl, whisk together walnut oil, lemon juice, oregano, cumin, salt and pepper.
4. Add cooked quinoa and remaining ingredients; toss to blend.
