Winter is way behind us and now it’s time to look forward to Summer, sun and swimsuits. As the weather is getting warmer, we’re starting to no longer crave hot, filling comfort foods and are looking for lighter lunches and fruity smoothies. We’ve found three delicious salad recipes that are light but filling enough to keep you going from lunch to dinner time.
Barbecue lamb & Courgette salad – 390 calories per serving
This salad is perfect for those who are looking for a meal that’s filling and is the perfect excuse to get the barbecue out! The lamb provides a high quality source of protein, which contains all the essential amino acids your body needs for growth and maintenance. It also contains a good amount of vitamin B12 which is important for blood health, as a lack of it can cause anaemia. Lamb is also a rich source of iron, which helps red blood cells transport oxygen throughout the body. This Summer salad is sure to please crowds at BBQs and dinner parties.
Courgettes are low calorie and contain no saturated fats or cholesterol. It is an excellent source of potassium, which helps with reducing blood pressure as well as containing a good amount of folates which are important in cell division and DNA synthesis.
We found this recipe on BBC GoodFood and have adjusted it slightly to make it a little healthier and lower in calories. The full recipe can be found here: https://www.bbcgoodfood.com/recipes/1403638/barbecue-lamb-and-courgette-salad
You will need: Serves 3
o 6 lamb cutlets 60
o 1 lemon, zested and juiced 24
o Olive oil 476
o 250g baby courgettes, halved lengthways 42
o 200g butter beans, drained and cooked through 230
o 1 red chilli, deseeded and finely chopped 18
o 4 spring onions, finely sliced 20
o Salt and pepper to taste
o A handful of mint leaves
Method:
1. Marinate the lamb cutlets in the lemon juice and with a drizzle of olive oil for about 20 minutes. Brush the courgettes with a light layer of olive oil and season them with salt and pepper to taste.
2. Once the lamb has marinated, season it with salt and pepper to taste and barbecue for 1-3 minutes on each side. Barbecue the courgettes for 2-3 minuets each until they have gone tender and slightly charred.
3. Put the lamb and courgettes on a serving dish or platter and scatter the mint, lemon zest, chilli, spring onion and butter beans on top and gently toss.
Sweet Potato Salad – 252 calories per serving
Calling all sweet potato lovers! This salad is a great meal on it’s own or can make a delicious side dish to any meal. This recipe is a perfect alternative to potato salads that are high calorie and smothered in mayonnaise.
Sweet potatoes are a source of four essential micronutrients: vitamin C, thiamine, potassium and manganese, all of which contain properties that keep our bodies healthy and strong. One large sweet potato contains more than 70% of our reference intake for vitamin C. Vitamin C helps to boost our immune system, protect our cells, enhance our ability to absorb iron and help to maintain our teeth and gums.
Thiamine is essential for the functioning of our hearts and the nervous system. We need potassium in our diets to help our nervous system function well, for muscle contraction and in helping to maintain a healthy blood pressure.
You will need:
o 1.2kg sweet potatoes, peeled and cut into medium sized chunks.
o 1 tbsp olive oil
o ½ small red onion, finely chopped
o 4 spring onions, finely sliced
o Small bunch chives, snipped into quarters
o 5 tbsp sherry vinegar
o 2 tbsp extra-virgin olive oil
o 2 tbsp honey
Method:
1. Heat your oven to 200C/ gas 6.
2. Toss the sweet potato chunks with the olive oil and season with salt and pepper to taste. Spread them out on a lined baking sheet and pop them in the oven to roast for 30-35 minutes until they are tender and golden.
3. Allow the sweet potatoes to cool down to room temperature.
4. Once they are just about cooled, whisk together the onion, spring onions, chives, sherry vinegar, extra-virgin olive oil and honey to create the dressing.
5. Toss the potato chunks with the dressing, using hands to avoid them breaking up.
View the full recipe here: https://www.bbcgoodfood.com/recipes/2303651/sweet-potato-salad
Watermelon and Spinach Super Salad – 358 calories per serving
This salad makes a delicious and filling vegetarian meal and is also gluten free. With all the healthy fruit and vegetables in this recipe, it’s no wonder that this salad counts as being 3 out of your 5 a day and is perfect for the Summer.
The quinoa contains all nine essential amino acids, making it the perfect source of protein and is great for vegans who struggle to get a lot of protein in their diets. It is high in anti-inflammatory phytonutirents, which help prevent disease and also contains small amounts of omega-3 fatty acids which are good for heart health.
The watermelon in the salad is packed with levels of vitamin A, B6 and C as well as containing lots of lycopene, antioxidants and amino acids. It’s refreshing and is made up of over 91% water, which is a fantastic way to keep you feeling hydrated this Summer.
You will need:
o 100g quinoa
o 2 tsp pumpkin seeds
o ½ a small watermelon, cut into chunks without the skin and seeds
o 80g baby spinach
o 1 ripe avocado, peeled and sliced
o ½ small pack mint, finely chopped
o 1 lime, juiced
Method:
1. Rinse the quinoa, then pop it in a pan with a lid and cover it with 200ml water. Cook the quinoa over a medium heat for 15 minutes, covering the pan until the water has been absorbed or the grains look fluffy. Set aside to cool.
2. While the quinoa is cooling, heat a frying pan over a medium heat and toast the pumpkin seeds until they begin to pop. Top them into a serving bowl or on a platter with the watermelon, spinach, avocado and mint.
3. Toss through the quinoa and squeeze some lime juice over them with a little salt and pepper and serve.
This recipe was found on BBC GoodFood and can be found here: https://www.bbcgoodfood.com/recipes/watermelon-spinach-super-salad
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