Healthy Summer Salads – Ain’t No Bunny ‘Round Here Either
Sometimes it’s hard finding healthy family recipes the entire family wants to munch down on, but these healthy summer salads should do the trick.
With an abundance of good-for-you veggies, fruits, and herbs along with low fat or heart healthy oils and spices, you’ll find an abundance of health benefits for kids and adults alike.
At the same time, since recipes for kids are sometimes tricky (after all, they need to EAT the vegetables, fruits, and other healthy ingredients to get the benefits), these summer salads have kid approved ingredients that make them a shoe in for even the youngest of salad eaters in your family.
As a side benefit, these summer salad recipes do not depend on lettuce as a primary ingredient, so you won’t be hearing the “I don’t eat rabbit food” either when you serve your lovely salads to your crowd at home or at a BBQ.
Our first recipe is an easy summer salad using some canned beans, but you can keep it healthy by draining the beans and then rinsing them under cold water for 2 to 3 minutes which decreases their sodium by up to 40 percent.
It also includes Cilantro leaves, a very healthy herb which is an excellent source of fiber, iron, and magnesium and which is believed to lower blood pressure, cholesterol, and heavy metal toxicity.
If you think your kids might not like the stronger Cilantro flavor, you can substitute Cilantro with chopped celery leaves, or simply use chopped celery including the leaves.
Healthy Summer Salads
Butter Bean Summer Salad
- 1 cucumber, peeled and finely diced
- 1 cup red onion, finely diced
- 1 cup frozen corn, thawed
- 2 cups grape tomatoes, halved
- 1 cup cilantro leaves (or celery leaves), chopped
- 1 teaspoon minced garlic
- 1/2 cup extra virgin olive oil
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground cayenne pepper
- 1 1/2 Tablespoon fresh lime juice
- 2 (15 ounce) cans butter beans, drained and rinsed
- 2 teaspoons black pepper
- Sea Salt to taste
- Combine all ingredients; chill, and serve
A colander strainer is ideal for draining and rinsing those canned veggies and beans so you can still enjoy these easy-to-use staples in salads without the higher sodium content!
Green Beans and Peas Refresher
- 1 (16 ounce) package frozen peas, thawed
- 2 (14 1/2 ounce) cans French style green beans, drained and rinsed in a colander
- 1 cup chopped celery
- 1/2 cup chopped green pepper
- 1/3 cup finely chopped vidalia onion
- 1/4 cup diced pimientos (half of a 4 ounce jar)
- 1 cup Erythritol (available at health food stores, many online retailers, and some grocery stores in the baking aisle), or 3/4 cup Splenda
- 1/3 cup apple cider vinegar (organic with the mother)
- 2 Tablespoons water
- 1/2 teaspoon Sea Salt
- In a large bowl, combine the thawed peas, green beans, celery, green pepper, onion, and pimientos.
- In a small bowl, combine the Erythritol, apple cider vinegar, water, and salt. Stir until Erythritol or Splenda is dissolved. Pour over vegetables, and toss to coat.
- Refrigerate for 3 to 4 hours before serving.
- For best results, serve with a slotted spoon.
Lovin’ That Healthy Potato Salad Recipe
- 2 pounds small red potatoes, quartered
- 6 boiled eggs
- 3/4 cup coconut oil mayonnaise (one half of recipe below)
- 2 teaspoons organic apple cider vinegar, with mother
- 1 package Truvia sweetener
- 1 teaspoon ground mustard
- 1/2 teaspoon sea salt
- 1/4 teaspoon pepper
- 1 large sweet onion, chopped
- 3 celery ribs, diced
- 1/2 cup chopped green onions
- 1/2 cup red sweet peppers, chopped
- 1/4 cup minced fresh parsley
- Place the quartered potatoes in a saucepan; cover with water, and bring to a boil.
- Cover and simmer approximately 15 minutes or until tender. Drain, and cool for at least 30 minutes.
- Cut the eggs into 1/2 inch pieces.
- In a large bowl, combine the mayonnaise, apple cider vinegar, Truvia, mustard, salt, and pepper.
- Add the potatoes, cut eggs, onion, celery, green onions, red sweet papper, and parsley.
- Toss gently to coat, and refrigerate for at least 2 hours or overnight.
Coconut Oil Mayonnaise
(Makes 1 1/2 cups)
- 1 whole egg
- 2 egg yolks
- 1 Tablespoon Dijon mustard
- 1 Tablespoon lemon juice
- 1/2 teaspoon sea salt
- 1/4 teaspoon white pepper
- 1/3 cup extra virgin coconut oil (melted if solid)
- 2/3 cup extra virgin olive oil
- Combine the eggs, egg yolks, mustard, lemon juice, salt, and white pepper in a blender or food processor.
- With your blender on low speed, add the coconut oil and olive oil very slowly, starting out with drops then working up to a slow stream. (This process could take up to five minutes if done correctly.)
- Continue blending at low speed until the oil is completely incorporated into the dressing ingredients.
- Store in your refrigerator for up to two weeks.
This healthy homemade mayonnaise is great for all summer salads, even those summer salad recipes for BBQ picnics, making your salads a little more healthy with all the health benefits of coconut oil.
These healthy summer salads can be a welcome addition to your family dinner recipes, barbecue, pot luck, or as brown bag lunch ideas, or you could try some of our other summer salads using low fat or healthy homemade salad dressing when desired.