Healthy Summer Salads
August 16, 2022
Reviewed by: Jessica Blauenstein, a Board-Certified Specialist in Oncology Nutrition and Registered Dietitian at Renown Health.
As the temperatures continue to rise around northern Nevada, our farmer’s markets and home gardens are bursting with produce – making this the perfect time to prepare a fresh summer salad for you and your family. American salads have come a long way. No longer must we settle for iceberg lettuce topped with pale tomatoes and store-bought salad dressing. Fresh fruits, exotic vegetables and aromatic herbs are proudly taking up residence as entrees on menus around the globe.
These refreshing Pritikin salad recipes are chocked full of phytonutrients – plant compounds that provide a host of anti-bacterial and anti-inflammatory benefits while supporting the body’s natural detoxification process. When it comes to ingredients, freshness counts! Try to use local and unsprayed produce in your salads whenever possible for added nutritional value.
Already thinking of ways you can put your own personal touch on these recipes? Andria Herron, dietary educator with Renown’s Healthy Heart Program, encourages you to experiment. “Salads are the perfect recipes to substitute, omit and add in additional ingredients based on your personal preferences,” said Andria.
Crunchy Cucumber Salad
- Course: Salads
- Cuisine: American
- Servings Serves 8 - 1/2 cup servings
Ingredients
- 3 cups thinly sliced cucumbers (about 1 large cucumber)
- 1 cup thinly sliced sweet onion (1/2 large onion)
- 1/4 cup white wine vinegar
- 1/4 cup water
- 1 tablespoon undiluted apple juice concentrate
- 1/2 teaspoon dried dill weed
- 1/4 teaspoon freshly ground black pepper
- Pinch cayenne pepper (optional or to taste)
Instructions
- Place cucumber slices in medium bowl and stir in onions.
- Mix remaining ingredients in a small bowl and blend well.
- Pour mixture over cucumbers and onions. Toss lightly and cover.
- Refrigerate until ready to serve. Toss again before serving.
Recipe Note
- This is a cool side dish to bring and share at a summertime barbecue or for enjoying alongside a veggie sandwich.
- Use 1 teaspoon of fresh dill in place of dried dill when available for a vibrant green addition.
- Splenda® is another excellent option for a no calorie sweetener. Substitute 2 teaspoons of Splenda® for the apple juice concentrate, if desired.
Jicama Mango Salad
- Course: Salads
- Cuisine: Mexican
- Servings 6 - 1 cup servings
- Prep Time 15 mins
Ingredients
- 1 cup peeled fresh jicama
- 1 cup frozen mango chunks, thawed
- 1 cup peeled fresh honeydew melon
- 1 red apple (any variety), thinly sliced
- ½ cup thinly sliced cucumber
- ½ cup seedless red grapes, cut into halves
- ¼ cup thinly sliced red onion
- 1 tablespoon lime juice
- A pinch cayenne pepper (optional or to taste)
Instructions
- Cut jicama, mango, and honeydew into roughly equal sized half-inch cubes and
place in a medium sized bowl. - Add in the apple, cucumber, grapes, and onion, and toss together.
- Gently drizzle the fruit mixture with lime juice and top with cayenne pepper, if
desired. - Toss and chill until ready to serve.
Recipe Note
PRITIKIN CHEF'S TIPS
- Add finely diced jalapenos, scallions, or chopped cilantro for even more flavor.
- This fruit salad is perfect for an afternoon snack, or to bring as a unique side dish for a potluck or family gathering.