Simple Summer Salads

    Simple Summer Salads

    By Jacqueline Gomes, RD, MBA

    Summer and salads…they are almost synonymous with each other. But salads don’t have to be limited to a few lettuce leaves and tomatoes. Make the most of seasonal produce and create salads using potatoes, corn, bell peppers, fruits and avocados! Salads are a great way to increase nutrients and include more variety in your diet. Be creative and come up with your own personalized combinations! Here are three super simple summer salads to make mealtime easy, fun and delicious!

    • Corn & Red Pepper: Fresh corn (cooked and shucked); red bell pepper (seeded and cut into strips); chopped romaine lettuce; chopped red onion.
    • Red, White & Blue Potato: small white, purple/blue and red potatoes (cook & cut into 1-inch cubes); chopped ham, chopped walnuts, garlic, chopped red bell peppers, sliced scallions.
    • Avocado Blueberry Fruit Salad: sliced avocado, fresh blueberries, diced apples, diced mango, mixed baby greens, chopped chives, coarsely chopped walnuts
    • Transform any salad into a complete meal with protein: Eggs, tofu, beans, nuts, grilled chicken, tuna or lean beef.

    Sweet Corn, tomato & avocado salad

    Sweet corn tomato avocado salad

    Total Prep: 20 minutes

    Chill: 30 minutes (optional)

    Makes: 6 Servings

    Ingredients

    • 4 ears corn – shucked
    • 1 Tablespoon olive oil
    • 1 red bell pepper, diced
    • 1 red onion, minced
    • 2 to 3 cloves garlic, minced
    • Handful of fresh basil leaves
    • 1 Ripe avocado
    • 1 pint grape tomatoes, cut in half
    • Salt and pepper
    • 1 lemon, cut in half

    Directions

    1. To steam corn, place corn in large pot of boiling water for 5 minutes. Remove and run under cold water to cool down.
    2. Slide a knife down each ear of corn to remove kernels. Place kernels in a bowl, set aside.
    3. Heat olive oil in a large pan over medium-high heat.
    4. Add bell pepper and onion; sauté until softened. Add garlic. Continue to cook for one more minute. Approximately 4 to 5 minutes total.
    5. Add corn kernels to sauté pan. Season with salt and pepper and cook for about 2 minutes more. Remove from heat. Pour corn into a bowl and refrigerate for 1 hour.
    6. Meanwhile, cut avocado in half. Remove pit. Using the tip of your knife, score the avocado flesh, making squares, then scoop it out with a spoon. Squeeze lemon juice over avocado and set aside.
    7. Remove corn from refrigerator, add avocado, tomatoes and fresh basil, toss and serve!

    NOTE: This salad may be enjoyed cold or room temperature.

    Nutrition Information (1/6 of recipe):

    164 calories; 25g carbohydrate; 7g fat; 5g protein; 113mg sodium; 5g fiber

    Recipe by: Jacqueline Gomes, RD, MBA