3 SUMMER SALAD RECIPES FOR OPTIMAL GUT HEALTH

Summer salads are an excellent way to nourish your body while enjoying the vibrant flavours of the season. By incorporating these 3 gut-friendly salad recipes into your summer meal plan, you can support your digestive health while indulging in delicious and refreshing dishes. So, grab your fresh produce, get creative and savour the benefits of these nutrient-rich summer salads for optimal gut health.

 

Mediterranean Salad

 Ingredients:

• 1 cup cucumber, diced

• 1 cup tomatoes, halved

• 1/2 cup avocado, diced

• 1/4 cup red onion, finely chopped

• 1/4 cup spring onions, finely sliced

• 2 tablespoons extra virgin olive oil

• 1 tsp cumin seeds

• 2 tablespoons fresh lemon juice

• 1 tablespoon fresh coriander, chopped

• Salt and pepper to taste 

Method:

1. In a large bowl, combine the cucumber, tomatoes, avocado, red onion and spring onion.

2. In a small bowl, whisk together the olive oil, lemon juice, cumin seeds, coriander, salt and pepper.

3. Pour the dressing over the salad and toss gently to combine.

4. Refrigerate for at least 30 minutes to allow the flavours to meld together.

5. Serve chilled. Pro tip: Turn this salad into a meal by pairing it with a nutty wholegrain like wild rice, orzo or wholewheat pasta and a protein rich source like prawns, grilled chicken or roasted chickpeas for a vegetarian alternative.

 

Asian Fusion Broccoli Salad

Ingredients:

• 2 cups broccoli, cut into florets

• 2 tablespoons sesame seeds

• 2 tablespoons tamari or soy sauce

• 1 tablespoon rice vinegar

• 1 tablespoon honey or maple syrup

• 1 tablespoon sesame oil

• 1 teaspoon fresh ginger, grated

Method:

1. In a large pot, blanch the broccoli florets for 5-8 minutes before gently patting dry.

2. In a large bowl add the broccoli.

3. In a small bowl, whisk together the soy sauce, rice vinegar, honey, sesame oil and ginger.

4. Pour the dressing over the broccoli and toss until well coated.

5. Allow the flavours to meld by refrigerating for at least 15-20 minutes.

6. Serve chilled and savour the delightful Asian flavours

 

Watermelon and Feta Salad

Ingredients:

• 4 cups watermelon, cubed

• 1 cup fresh mint leaves, torn

• 1/2 cup feta cheese, crumbled

• 1/4 cup red onion, thinly sliced

• 2 tablespoons extra virgin olive oil

• 2 tablespoons fresh lime juice

• Salt and pepper to taste

Method:

1. In a large serving bowl, combine the watermelon, mint leaves, feta cheese and red onion.

2. In a small bowl, whisk together the olive oil, lime juice, salt and pepper.

3. Drizzle the dressing over the salad and gently toss to combine.

4. Allow the salad to sit for 5-10 minutes to let the flavours meld together.

5. Serve chilled and enjoy the sweet and savoury combination of flavours. Pro tip: serve this with grilled BBQ meat and vegetables, they're a match made in heaven.