With summer fast approaching (we hope!), the hot pots and stews are being replaced by a refreshing bowl of salad. Here at InstructorLive, we have done some research and come up with our five favorite Super Tasty Summer Salads.

1. Brilliant Bean Salad with Avocado

Courtesy of Skinnytaste

(Serves 4)

Ingredients:

  • 2 cloves garlic, minced
  • 3 tbsp fresh lime juice
  • 1 tbsp extra virgin olive
  • 1 tsp cumin
  • pinch crushed red pepper flakes
  • 1/2 teaspoon salt
  • 400g can black beans, rinsed and drained
  • 100 grams canned chickpeas, rinsed and drained
  • 1g cherry tomatoes, halved
  • 50g minced red onion, finely diced
  • 50g coriander, chopped
  • 1 medium avocado, diced

Method:

  1. In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.
  2. Add the black beans, chickpeas, tomato, onion and coriander; mix well. When ready to eat, gently mix in avocado and serve right away.

What is so Super Tasty about this salad?

Avocado’s – Are one of the most beneficial foods in terms of its nutrient content. It is believed that avocados are one of the best anti-aging foods to consume as they help prevent wrinkles and skin ageing. They do this by boosting collagen formulation due to the D- mannoheptulose sugar typically found in avocados.

The high amount of monounsaturated fat that the avocado contains is a massive advantage as it has been shown to help lower cholesterol. One of these fats is oleic acid, which also offers significant protection against breast cancer.

Extra Virgin Olive Oil – Olives are one of the oldest known foods and have been enjoyed since as early as 3000 B.C. Studies show that olive oil helps keep the heart healthy and also, like the avocado, aids in regulating cholesterol levels. In addition to healthy fat, olive oil is a good source of Vitamin E.

Garlic – As well as being able to add considerable flavor to a dish, garlic also promotes your health. Of the nearly one hundred nutrients in garlic, the most important in terms of health benefits seems to be Allicin – an amino acid. This stimulates the immune system.

Tomatoes – Tomatoes are low in fat, contain many vitamins and minerals, high in fibre. They also contain high levels of beta-carotene, an antioxidant that supports the immune system.

Chickpeas – Fibre is absolutely essential to the proper functioning of the body, and chickpeas are packed with fibre! These slimming beans are packed with more than 2 grams of Resistant Starch per half cup serving. You are kept feeling full for longer, which means that afternoon snacking can be deterred!

Black beans – A cup of black beans packs an astounding 15 grams of protein and doesn’t contain any of the saturated fat found in other protein sources, like red meat.

2. Salmon and Broccoli Salad

Courtesy of goodtoknow

(Serves 2)

Ingredients:

  • 200g Tenderstem broccoli
  • 200g salmon or trout fillets, skinned
  • 1tbsp extra virgin olive oil
  • ½ red chilli deseeded and finely chopped
  • 2 spring onions, sliced
  • 25g chopped nuts such as Brazil nuts or almonds
  • 1tbsp mixed seeds such as linseeds, pumpkin seeds, sunflower seeds and sesame seeds
  • 1 orange

Method:

  1. Heat a little water in a tiered steamer. When it comes to the boil, add the broccoli to the water, place the steamer on top and lay the salmon inside. Cook for 3 mins until the broccoli is tender and the salmon firm and just cooked.
  2. Remove from the heat, allow the salmon to cool and drain the broccoli. Heat the oil in a frying pan and fry the chilli, spring onions, nuts and seeds for 3-4 mins until golden. Using a zester or a potato peeler, pare the zest of half the orange into long strips. Add to the pan with a squeeze of juice from the orange. Season with salt and freshly ground pepper.
  3. Flake the salmon into pieces, mix with the broccoli and sprinkle the chilli and nut mixture over the top.

What is so Super Tasty about this salad?

Broccoli – Lets start off by saying that one serving of broccoli only contains 9 calories! Aside from its fantastic calorie content, broccoli is a great source of vitamin C and folate (naturally occurring folic acid – which is thought to be a major benefit in preventing heart disease).

Salmon – All fish is a source of good-quality protein, vitamins and minerals, but oily fish such as salmon also contains omega 3 fats that reduce blood clotting and inflammation.

Brazil nuts – Brazil nuts are rich, creamy nuts that are also high in protein, healthy fats, and selenium, a mineral that’s essential for proper immune function and may help guard against infections and flu.

Seeds – Not only for birds, seeds contain vitamins, minerals, and other nutrients that are beneficial to our diet.

3. Turkey and Sweet Potato Super Tasty Salad

Courtesy of BritishFood.com

(Serves 4)

Ingredients:

  • 30 ml /2 tbsp extra virgin olive oil
  • 450 g/1 lb sweet potatoes, peeled and diced
  • 450 g /1 lb turkey fillets, sliced, thick,
  • 2 orange coloured, sweet peppers, deseeded and sliced,
  • 1 clove garlic, crushed
  • 2.5 cm/ ½ in piece root ginger, grated
  • Grated, zest and juice of 1 orange
  • 30 ml /2 tbsp soy sauce
  • 15 ml/1 tbsp honey
  • Sea salt and freshly ground black pepper

Method:

  1. Into a large roomy roasting tin, place the turkey, potatoes and peppers and drizzle with the oil. Toss the contents of the roasting tin to make sure all the ingredients are covered with the oil.
  2. Place in the preheated oven and roast for 20mins. Check from time to time to make sure the contents are not burning.
  3. After 20 minutes add the garlic and ginger to the turkey and vegetables and roast for a further 15mins or until the turkey is golden and the potatoes tender.
  4. Finally, add the orange zest and juice, soy and honey and again mix thoroughly. Check that the turkey is cooked right through and the potatoes are tender. Leave to cool slightly then season to taste.
  5. If needed, wash and dry the salad leaves, Tip them in to a roomy salad bowl, add the contents of the roasting tin and lightly toss to make sure all the ingredients are evenly distributed. Serve immediately.

What is so Super Tasty about this Salad?

Sweet Potatoes – A delicious substitute for the baked potato that are loaded with Vitamin A, C, Calcium and potassium. It is also an excellent choice for people because this root vegetable ranks low on the glycemic index.

4. Sweet Potato and Quinoa Salad with Soft-Boiled Eggs

Courtesy of Naturally Ella

(Serves 2)

Ingredients:

  • 1 medium sweet potato
  • ½ medium onion
  • ½ tablespoon olive oil
  • 1 tablespoon fresh rosemary, minced
  • 100g cup uncooked quinoa
  • ½ a pint of water
  • 2-3 handfuls of lettuce
  • 50g gorgonzola
  • 30g sunflower seeds
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 2-3 eggs

Method:

  1. Preheat oven to 400?. Cube sweet potato and onion. Toss with ½ tablespoon olive oil and rosemary. Roast until tender, 20-25 minutes.
  2. Rinse quinoa and combine with water in a sauce pan. Bring to a boil, reduce to low heat, cover, and let cook for 15 minutes. Remove from heat and let sit for another 5 minutes, still covered.
  3. Let sweet potatoes and quinoa cool while making soft-boiled eggs.
  4. Bring a pot of water to a boil and reduce to a fast simmer. Add eggs and let cook for 5-7 minutes (5 minutes for runny yolks, 7 minutes for slightly firmer yolk). Remove and place in an ice bath for 60 seconds.
  5. In a large bowl combine lettuce, sweet potatoes, quinoa, sunflower seeds, and gorgonzola. Drizzle olive oil and balsamic vinegar over salad and toss together. Top salad with eggs.

What is so Super Tasty about this salad?

Quinoa – Often referred to as the supergrain, quinoa is high in fibre and high-quality protein. It is derived from the seed of a plant that is related to spinach. it contains more protein than any other grain while also being high in iron and potassium. As well as this, quinoa will also give you your daily does of vitabin B6, thiamin, niacin, potassium, and riboflavin.

Eggs – Eggs are extremely nutrient dense. A single medium-sized egg contains 6.8g protein. Some of the proteins in both the white and the yolk have been shown to have antibiotic properties. They contain all 9 essential amino acids, and are highly concentrated with vitamins and minerals.

5. Smoked mackerel Salad

Courtesy of delicious.

(Serves 4)

Ingredients:

  • 150g hot-smoked mackerel, skinned
  • 1 ripe avocado
  • Juice of ½ lemon, plus an extra squeeze
  • 200g cherry tomatoes, halved
  • 250g pack ready-cooked puy lentils
  • 2 handfuls of lamb’s lettuce or other salad leaves/ swap for spinach leaves
  • Handful of fresh chives, snipped
  • 3 tbsp extra-virgin olive oil

Method:

  1. Gently break the mackerel into bite-size chunks and put in a serving bowl. Slice the avocado into chunks, then squeeze over a little lemon juice to prevent it browning.
  2.  Add the avocado, tomatoes, lentils, salad leaves and chives to the mackerel. Whisk the lemon juice with sea salt, black pepper and a pinch of caster sugar, then whisk in the olive oil. Pour over the salad, toss gently, then serve.

What is so Super Tasty about this salad?

Mackerel – An excellent source of omega-3s, mackerel is a great swap for salmon if you are bored of it. It is also packed with the antioxidant mineral selenium.

Lentils – Lentils are absolutely packed with nutritional benefits and are sometimes quite misunderstood to be tasteless – but not in this salad! They are a great source of protein and fibre and also contain folate, iron, potassium and many antioxidants.

Spinach – Spinach is loaded with vitamins and is a great source of Omega 3 Fatty Acids. Researchers have also suggested that there are more than a dozen flavanoid compounds in spinach that function as anti-inflammatory agents.