Summer Salads Packed with Anti-Inflammatory Ingredients

Recipe 1: Lemony Lentil Salad with Feta

A refreshing and zesty salad, perfect for a light lunch or side dish.

Ingredients:

  • ⅓ cup lemon juice
  • ⅓ cup chopped fresh dill
  • 2 teaspoons Dijon mustard
  • ¼ teaspoon salt, or to taste
  • ⅓ cup extra-virgin olive oil
  • Freshly ground pepper, to taste
  • 2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils
  • 1 cup crumbled feta cheese (about 4 ounces)
  • 1 medium red bell pepper, seeded and diced (about 1 cup)
  • 1 cup diced seedless cucumber
  • ½ cup finely chopped red onion

Directions:

  1. Whisk together lemon juice, dill, mustard, salt, and pepper in a large bowl. Gradually whisk in olive oil.
  2. Add lentils, feta, bell pepper, cucumber, and red onion. Toss to coat thoroughly.

Recipe 2: Cucumber, Tomato & Arugula Salad with Hummus

A crisp and vibrant salad that pairs beautifully with pita and hummus.

Ingredients:

  • 2 cups arugula
  • ⅓ cup cherry tomatoes, halved
  • ⅓ cup sliced cucumber
  • 1 tablespoon chopped red onion
  • 1 ½ tablespoons extra-virgin olive oil
  • 2 teaspoons red-wine vinegar
  • ⅛ teaspoon ground pepper
  • 1 tablespoon feta cheese
  • 1 4-inch whole-wheat pita
  • ¼ cup hummus

Directions:

  1. Toss arugula with tomatoes, cucumber, red onion, olive oil, vinegar, and pepper in a bowl.
  2. Top with feta cheese and serve with pita and hummus on the side.

Recipe 3: Massaged Kale Salad with Grapes & Cheddar

A nutritious and flavorful salad with the sweetness of grapes and the richness of Cheddar.

Ingredients:

  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon honey
  • ¼ teaspoon kosher salt
  • ⅛ teaspoon ground pepper
  • 8 ounces kale (1/2 large bunch), stemmed and torn (10 cups)
  • 1 cup halved grapes
  • ½ tablespoon toasted pepitas
  • ¼ cup crumbled Cheddar cheese

Directions:

  1. In a large bowl, whisk together lemon juice, olive oil, honey, salt, and pepper.
  2. Add kale and massage until it’s bright green and shiny, and the volume is reduced by about half.
  3. Add grapes, pepitas, and Cheddar, tossing to combine.

Recipe 4: Tuna & Olive Spinach Salad

A hearty and protein-packed salad that’s perfect for a quick, healthy meal.

Ingredients:

  • 1 ½ tablespoons tahini
  • 1 ½ tablespoons lemon juice
  • 1 ½ tablespoons water
  • 1 5-ounce can chunk light tuna in water, drained
  • 4 Kalamata olives, pitted and chopped
  • 2 tablespoons feta cheese
  • 2 tablespoons parsley
  • 2 cups baby spinach
  • 1 medium orange, peeled and sliced

Directions:

  1. Whisk together tahini, lemon juice, and water in a bowl.
  2. Add tuna, olives, feta, and parsley, stirring to combine.
  3. Serve the tuna mixture over spinach, with orange slices on the side.

Recipe 5: Chopped Salad with Sriracha Tofu & Peanut Dressing

A spicy and satisfying salad with a delicious peanut vinaigrette.

Ingredients:

  • 1 (10-ounce) package kale, Brussels sprout, broccoli, and cabbage salad mix
  • 1 (12-ounce) package frozen shelled edamame, thawed
  • 2 (7-ounce) packages Sriracha-flavored baked tofu, cubed
  • ½ cup spicy peanut vinaigrette

Directions:

  1. Divide the salad mix among 4 single-serving containers with lids. Top each with ½ cup edamame and one-fourth of the tofu.
  2. Transfer 2 tablespoons of vinaigrette into each of 4 small lidded containers and refrigerate for up to 4 days.
  3. Seal the salad containers and refrigerate for up to 4 days. Dress with vinaigrette up to 1 day before serving.

Recipe 6: Kale & Avocado Salad with Blueberries & Edamame

A vibrant and nutrient-rich salad with a delightful mix of flavors and textures.

Ingredients:

  • 6 cups stemmed and coarsely chopped curly kale
  • 1 avocado, diced
  • 1 cup blueberries
  • 1 cup halved yellow cherry tomatoes
  • 1 cup cooked shelled edamame
  • ¼ cup sliced almonds, toasted
  • ½ cup crumbled goat cheese (2 ounces)
  • ¼ cup olive oil
  • 3 tablespoons lemon juice
  • 1 tablespoon minced chives
  • 1 ½ teaspoons honey
  • 1 teaspoon Dijon mustard
  • 1 teaspoon salt

Directions:

  1. Place kale in a large bowl and massage to soften the leaves.
  2. Add avocado, blueberries, tomatoes, edamame, almonds, and goat cheese.
  3. Combine olive oil, lemon juice, chives, honey, mustard, and salt in a small bowl or jar. Whisk or shake well.
  4. Drizzle the vinaigrette over the salad and toss to combine.

Recipe 7: Meal-Prep Turkey Cobb Salad

A classic Cobb salad made easy for meal prepping, perfect for a week of lunches.

Ingredients:

  • 3 tablespoons red-wine vinegar
  • 3 tablespoons extra-virgin olive oil
  • 2 teaspoons Dijon mustard
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 8 cups chopped romaine lettuce
  • 2 scallions, sliced
  • 1 cup halved cherry tomatoes
  • 1 cup halved and sliced cucumber
  • 3 ounces cubed deli turkey
  • 2 slices cooked bacon, halved
  • 2 large hard-boiled eggs, halved
  • ½ cup shredded sharp Cheddar cheese
  • 1 avocado, pitted and quartered (optional)

Directions:

  1. Whisk vinegar, olive oil, mustard, salt, and pepper in a small bowl. Divide the dressing among 4 small glass jars.
  2. Divide romaine, scallions, tomatoes, cucumber, turkey, bacon, egg halves, and Cheddar among 4 3-cup lidded glass containers.
  3. Just before serving, add avocado (if using) and dressing to the salad and toss to coat.

Recipe 8: Green Goddess Salad

A light and flavorful salad with a creamy avocado dressing, perfect for any occasion.

Ingredients:

  • ½ avocado, peeled and pitted
  • ¾ cup nonfat buttermilk
  • 2 tablespoons chopped fresh herbs (such as tarragon, sorrel, and/or chives)
  • 2 teaspoons tarragon vinegar or white-wine vinegar
  • 1 teaspoon anchovy paste or minced anchovy fillet
  • 8 cups bite-size pieces green leaf lettuce
  • 12 ounces peeled and deveined cooked shrimp (21-25 per pound)
  • ½ cucumber, sliced
  • 1 cup cherry or grape tomatoes
  • 1 cup canned chickpeas, rinsed
  • 1 cup rinsed and chopped canned artichoke hearts
  • ½ cup chopped celery

Directions:

  1. Puree avocado, buttermilk, herbs, vinegar, and anchovy in a blender until smooth.
  2. Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts, and celery.
  3. Drizzle the dressing over the salads.

Recipe 9: Quinoa and Black Bean Salad with Citrus Vinaigrette

A protein-packed salad with a tangy citrus vinaigrette, perfect for a hearty meal.

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • 1 15-ounce can black beans, rinsed and drained
  • 1 red bell pepper, diced
  • 1 cup corn kernels
  • 1 small red onion, finely chopped
  • ¼ cup chopped cilantro
  • ¼ cup freshly squeezed orange juice
  • 2 tablespoons lime juice
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • Salt and pepper, to taste

Directions:

  1. Rinse quinoa under cold water. In a medium saucepan, bring water to a boil. Add quinoa, reduce heat, cover, and simmer for 15 minutes, or until water is absorbed. Let cool.
  2. In a large bowl, combine cooked quinoa, black beans, bell pepper, corn, onion, and cilantro.
  3. In a small bowl, whisk together orange juice, lime juice, olive oil, honey, salt, and pepper.
  4. Pour the dressing over the quinoa mixture and toss to combine.

Recipe 10: Spinach and Strawberry Salad with Poppy Seed Dressing

A delightful salad with sweet strawberries and a tangy poppy seed dressing.

Ingredients:

  • 6 cups baby spinach
  • 2 cups sliced strawberries
  • ¼ cup sliced almonds, toasted
  • ¼ cup crumbled feta cheese
  • ¼ cup red onion, thinly sliced
  • ¼ cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • 1 teaspoon poppy seeds
  • Salt and pepper, to taste

Directions:

  1. In a large bowl, combine spinach, strawberries, almonds, feta cheese, and red onion.
  2. In a small bowl, whisk together olive oil, apple cider vinegar, honey, poppy seeds, salt, and pepper.
  3. Drizzle the dressing over the salad and toss to coat.