3 best summer vegetable salad

Roasted Root Vegetable Salad with Kale

PREP TIME: 15 minutes COOK TIME: 30 minutes

During the winter, the hearty comfort of root vegetables like parsnips, yams, sweet potatoes, beets, and turnips warms me on the coldest of days. My favorite way to cook root vegetables is by roasting them in the oven. This gives the natural sugars and starches in the vegetables a chance to brown, resulting in a nice, deep flavor.

Cooking spray
¾ pound sweet potatoes, peeled and diced
¾ pound parsnips, peeled and diced
1 tablespoon olive oil
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
⅓ cup raw almonds, sliced
6 cups chopped kale
¼ cup grated Parmesan cheese
Herbed Vinaigrette

1. Preheat the oven to 400°F. Coat a baking sheet with the cooking spray.
2. Put the sweet potatoes and parsnips in a large bowl and drizzle them with the olive oil, and season with the salt and black pepper. Spread the vegetables in a single layer on the baking sheet. Roast until softened and slightly browned, 25 to 30 minutes.
3. In a small sauté pan over low heat, toast the almond slices for about 2 minutes. Stir or shake the pan frequently to prevent the nuts from burning. Remove the pan from the heat and let the almonds cool for 5 minutes.
4. Put 1½ cups of kale in each of four individual resealable containers and top each with ½ cup of roasted vegetables, 1 heaping tablespoon of almonds, and 1 teaspoon of Parmesan cheese. When ready to eat, top each with 1½ tablespoons of dressing.

REFRIGERATE: Store the undressed salad in a resealable container for up to 5 days. Store the dressing in a resealable container for up to 1 week

Per Serving: Calories: 413; Fat: 24g; Saturated Fat: 3g; Protein: 9g; Total Carbs: 45g; Fiber: 12g; Sodium: 391mg

CITRUS BROCCOLI SLAW

PREP TIME: 20 minutes, plus 2 hours to chill COOK TIME: 0 minutes

I can’t enjoy any kind of slaw where the vegetables are hidden under a heavy dressing. Instead, I make my slaws with a light, citrus dressing so I can taste the flavor of the delicious, seasonal veggies. This recipe uses a little light mayo complimented with Greek yogurt, so you still get some of the creaminess without drowning the gorgeous vegetables.

Cooking spray
1 pound fresh broccoli
2 tablespoons nonfat plain Greek yogurt
2 tablespoons reduced-fat mayonnaise
1 tablespoon freshly squeezed orange juice
1 tablespoon unseasoned rice vinegar Juice of
½ lemon (about 1 tablespoon)
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
1 medium carrot, grated
½ red onion, chopped (about ½ cup)
¼ cup sunflower seeds
2 tablespoons pomegranate arils

1. Cut the broccoli into florets. Thinly slice the broccoli stems and florets using a chef’s knife or mandolin.
2. In a small bowl, whisk together the Greek yogurt, mayonnaise, orange juice, rice vinegar, lemon juice, salt, and black pepper.
3. In a large bowl, toss together the broccoli, carrots, onion, sunflower seeds, and pomegranate arils. Add the Greek yogurt dressing and toss to evenly coat. Cover the bowl and refrigerate for at least 2 hours before eating.

REFRIGERATE: Store the slaw in a resealable container for up to 5 days.

Per Serving (1 cup): Calories: 83; Fat: 4g; Saturated Fat: 0g; Protein: 4g; Total Carbs: 10g; Fiber: 3g; Sodium: 174mg

CHOPPED SALAD WITH FETA AND LENTILS

PREP TIME: 15 minutes COOK TIME: 0 minutes

As a young girl, I spent most of my summers in Israel where we ate chopped salad at most meals. As an adult, I have created different versions of this salad including this Mediterranean-style version with fiber-filled lentils deliciously balanced with feta cheese. It’s the perfect salad to make use of any extra vegetables taking up room in your refrigerator.

Cooking spray
½ hothouse cucumber, chopped
1 plum tomato, chopped
½ red bell pepper, chopped
¼ red onion, chopped
1 cup canned lentils, drained and rinsed
2 tablespoons chopped parsley
1 tablespoon extra-virgin olive oil
Juice of 1 lemon
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
⅓ cup crumbled feta cheese

1. In a medium bowl, add the cucumber, tomato, bell pepper, onion, lentils, and parsley. Toss to combine.
2. Add the olive oil, lemon juice, salt, and black pepper and toss evenly to coat the vegetables. Sprinkle the feta cheese over the salad.

REFRIGERATE: Store the salad in a resealable container for up to 5 days.

Per Serving (1 cup): Calories: 134; Fat: 6g; Saturated Fat: 2g; Protein: 7g; Total Carbs: 14g; Fiber: 5g; Sodium: 266mg