Spring and summer are abundant with fresh fruits and vegetables — not to mention quick and easy salads. Here is a trio of salads using five ingredients or less, making each recipe perfect for a light lunch on the go, bringing to work, a picnic or enjoying at home.
All of these simple salads are nutrient dense and loaded with natural fiber from vegetables and fruits, protein and healthy fats. Feel free to boost the ingredient amounts depending on your individual diet and energy needs, or swap out proteins for other vegetarian or vegan sources if you’d like.
3 tablespoons hemp seeds
2 tablespoons nutritional yeast
apple cider vinegar, optional
Chop romaine lettuce and set aside in a serving bowl.
For the dressing: In a blender or food processor, combine avocado, hemp seeds and nutritional yeast. Optional ingredients to add to the mix are garlic and a dash of apple cider vinegar. Blend together for a thick and creamy dressing.
Pour dressing over romaine lettuce. Combine and top with chickpeas. If you’d like to add another protein source instead of a vegetarian friendly protein, try grilled chicken.
Easy Kale Salad
2-3 cups kale, chopped and massaged
3 tablespoons goji berries
1/2 baked sweet potato, cut into chunks
1/2 cup lentils
1/4 cup walnuts
2 tablespoons olive oil
1 tablespoon dijon mustard
Fresh lemon juice to taste
Toss massaged kale with goji berries, sweet potatoes, lentils and walnuts until combined.
In a small bowl, whisk the dressing ingredients together with a fork. Pour over the salad.
2-3 cups spinach
1 whole hard-boiled egg
2 hard-boiled egg whites (use more egg whites for a boost in protein)
1/4-1/2 cup shredded carrots
1/4-1/2 cup cherry tomatoes, cut in half
1/4-1/2 cup chopped broccoli
1 tablespoon tahini
fresh lemon juice
apple cider vinegar
Peel hard boiled eggs from their shells and dice or slice into rounds. Be sure to remove yolk center for egg white portion.
Arrange the salad ingredients in sections on a platter with vegetables on top of the bed of spinach. Or, if desired, mix salad ingredients together.
In a small bowl, whisk the dressing ingredients together with a fork. Pour over the salad and serve.
— All recipes courtesy of McKel Hill for Relish cooking magazine. Turn the page for more recipes or visit www.relish.com.