Summer is upon us, and eating vegetables is just easier in the warmer months because there are so many more in season. Nothing beats a summer tomato or some grilled okra. In that vein, we’ve gathered five of our favorite no-fuss salad and vegetable recipes to inspire you to EAT MORE VEGETABLES!
Recipe #1: Just the Right Spice: Cucumber, Tomato, Onion, Avocado and Jalapeño
First up, this is an easy recipe that simply requires lots of chopping, but that’s it. Think of the cucumber, tomato and onion salad that everyone loves so much. This is just a reinvented version of that, made with apple cider vinegar and avocado, along with some diced, seeded jalapeño. For days when the heat has beaten you up, just grab a big bowl of this. Other days, serve alongside some grilled burgers. If you make a lot and have leftovers, consider making this into your base for gazpacho (yes, blended avocado is great in soups!).
Cucumber, Tomato, Onion Salad with Avocado
Liza Graves
Please note that all proportions are merely suggestions in this recipe. It depends on what you have on hand and if you like a certain ingredient more or less.
1-2depending on your preference English cucumber(s), chopped into thin crescent-shaped pieces (If using regular cucumbers, slice the cucumber in half the full length of the cucumber and seed it by scrapping the center with a spoon.) You'll want 2-4 cups of sliced cucumbers in the end, depending on your individual taste.
1-2sweet onions sliced thinly and then chopped.
1seeded and diced jalapeno pepperor two if you like it really spicy!
1/4cupapple cider vinegar
2Tlight olive oil
Juice of one lemonor lime if you prefer
Salt and pepper to tasteand with all those tomatoes and cucumbers, it's more than you think!
1-2avocadosI toss salad with one, cubed, and then place more atop each serving
Combine everything and let sit for at least 10 minutes. Taste to see if you have enough salt and pepper or if you want more lemon juice. If you have extra herbs at home (mint, cilantro, basil, dill) do not hesitate to chop them all up and toss in as well! Toss in cubed avocado and add some more atop each serving, or if you prefer, just top each serving with avocado.
Tried this recipe?Rate it above to let us know how it was!
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Recipe #2: Panzanella
Since we are talking tomatoes, onions and cucumbers, let’s go a different direction with these same three key ingredients and make Panzanella, which basically means adding in some bell peppers and hearty, stale bread to create a filling vegetarian meal. Yes, you can also serve this as a side.
Recipe #3: Watermelon, Strawberry and JicamaCheese Salad (with or without feta cheese)
My middle daughter used to come home from school talking about the delicious watermelon that her friend would share with her. Her friend’s mom grew up in Mexico City eating watermelon seasoned with cumin, chili seasoning, pepper and salt. You’ve likely heard of watermelon sprinkled with salt, so consider this amore flavorful take on that. This recipe was inspired by tasting this watermelon, as it was so dang good. While the spiced watermelonis delicious on its own, this salad makes a beautiful presentation withthe additionof strawberries, jicama, cilantro and onion. It’s positively addictive!
Recipe #4: Peach Salad with Corn & Bacon
As the peaches start to ripen, do yourself a favor and grill them. All you have to do is cut them in half, remove the pits and place on a hot grill. The heat sweetens them even more. Grill far more than you need as you’ll want to use them in this salad, on aBLT, chopped up over ice cream orsimply graze on them throughout the day.
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Recipe #5: SearedBroccoli with Cilantro Vinaigrette
We recently highlighted a recipe createdby Southern chef Andrew Coins of Miel, located in Nashville. We made it with broccoli, and we also used many of the components with roasted heirloom carrots. Both presentations are delicious, bright and satisfying.
Happy vegetable eating! Summer makes it super easy to get your daily 7-10 servings in.
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For more recipes, be sure to see our recipe archiveHERE.
About the AuthorLiza Graves
As CEO of StyleBlueprint, Liza also regularly writes for SB. Most of her writing is now found in the recipe archives as cooking is her stress relief!
Not surprisingly, steaming is the healthiest way to cook vegetables. Steaming vegetables is also the most efficient. A gentle steam is best; it allows vegetables to maintain their nutrients because the vitamins and minerals don't leak out into the water you end up discarding.
Not surprisingly, steaming is the healthiest way to cook vegetables. Steaming vegetables is also the most efficient. A gentle steam is best; it allows vegetables to maintain their nutrients because the vitamins and minerals don't leak out into the water you end up discarding.
Garlic, rosemary, chilli, Cajun and thyme work really well when sprinkled on roast veg. Mediterranean vegetables are a firm favourite in the oven too! Don't forget to stir halfway through to baste the vegetables in their own seasoned juices.
One portion is 80g or any of the following: one banana, orange, pear or apple or a similar sized fruit. half a grapefruit or avocado. a slice of large fruit such as melon or pineapple.
Five servings of vegetables: four cups of lettuce, a half cup of mushrooms and a sweet pepper for good measure. Five servings of produce: one medium banana, one tomato, one orange, a half cup of broccoli and a half cup of carrots.
Potatoes. Potatoes don't count towards your 5 A Day. This is the same for yams, cassava and plantain, too. They're classified nutritionally as a starchy food, because when they're eaten as part of a meal they're usually used in place of other sources of starch, such as bread, rice or pasta.
You've grown accustomed to the salt, sugar, and fat in highly processed foods, so vegetables aren't appealing or satisfying. You normally eat highly processed, ready-made, or convenience foods, so you do not get enough vegetables in your diet. You simply do not like the taste or texture of vegetables.
The first steps to training yourself to like vegetables
Try adding green vegetables such as spinach into fruit smoothies. A cup of blended spinach might change to colour of your drink, but it won't affect the taste too much if it is balanced out with sweet fruits. Try mixing vegetables in with traditional carbs.
But if vegetables are causing you digestive trouble, this really isn't the way to go. Instead, try starting with small servings and working up gradually. Instead of digging into a massive pile of cabbage, start with a small plate of something gentler (like squash) and gradually work your way up.
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Hobby: Shopping, Table tennis, Snowboarding, Rafting, Motor sports, Homebrewing, Taxidermy
Introduction: My name is Duncan Muller, I am a enchanting, good, gentle, modern, tasty, nice, elegant person who loves writing and wants to share my knowledge and understanding with you.
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