Despite their numerous health and nutrition benefits, only 9-12 percent of the US population consumes the recommended daily servings of fruits and vegetables for a healthy life, well at least according to the CDC.
With the impact of inflation on rising food prices, these figures may fall over time. This blog shares some simple, low-cost summer salad recipe ideas that are ideal for a meal. I hope they will inspire you to eat more fruits and vegetables on a daily basis.
Why Eat Salad Everyday?
Eating salads all day definitely does not make you thin, but they will provide you with good nutrition: vitamins, minerals, fiber, phytonutrients, and a variety of other health benefits.
The National Institute of Health (NIH) publishes an article that discusses the Health Benefits Of Fruits and Vegetables. However, MyPlate features a simple visual tool that encourages us to fill half of our plate with fruits and vegetables.
Salads made from fresh, frozen, or canned fruits and vegetables can be served alongside your main course or as part of a complete meal.
I hope these salad ideas inspire you to incorporate more fruits and vegetables into your daily meal plan.
Please rate and comment at the bottom of this blog. Please let me know which number # salad you’d like to try.
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Did you know that if you’re an Amazon Prime member, you can shop for groceries in Amazon Fresh and have them delivered to your door in as little as two hours?
Below are three of the salad ingredients you will need for some of the salad recipe ideas.
They were bought from Amazon Fresh. For more information and shopping convenience, click on the picture links.
Salad # 1 Grilled Teriyaki Shrimp Salad
Easy Grilled Teriyaki Shrimp Salad With Ripe Plantains.
- Cutting Board
- Cast Iron Grill
- Cast Iron Pan
- 16 oz Jumbo Shrimp, peeled with tail on.
- 1 Medium Ripe, Plantain, extra ripe
- ½ cup Tomato, wedges
- 2 cups Mixed Greens
- ½ cup Shredded Carrots + Sweet Peppers
- ¼ cup Vegetable Oil
- 2 tbsp Balsamic Vinagrette
- ¼ cup Teriyaki Marinate
Let's Fry Some Ripe Plantain
- In a cast iron skillet, heat the oil. Peel and cut the plantain into 1-inch slices. I use extra ripe plantain because it has a higher sugar content and is therefore sweeter. However, medium ripe plantains can be used.Plantain can be boiled or baked in an air fryer or oven to cut back on calories. They will taste just as good.
- Cook plantain slices for 1 to 2 minutes on each side over medium heat, or until golden brown. Keep in mind that extra ripe plantains will burn easily due to their higher sugar content, so use caution when frying. Set aside on paper towels to absorb excess oil.
- Season and Marinate shrimp in Teriyaki Marinate. Set aside in the refrigerator for 2 hours,
- Coat the grill pan with nonstick cooking spray. Allow it to heat for 3 minutes. Place the shrimp on the grill and cook for 3 to 4 minutes per side. Set aside after removing from the grill.
- Before serving, toss the vegetables, plantain, vinaigrette, and shrimp in a bowl. However, I chose to arrange each salad component on a plate.A 16-ounce bag of shrimp serves about 2 to 3 people.
Salad # 2:
Shredded Cabbage Medley | Simple Homemade Dressing.
This salad brought back memories of my time living in Jamaica. This salad was often served with my Sunday dinner of chicken with rice and peas.
Although it appears simple, shredding the cabbage into very thin strips with a knife requires some skill.
Shred Cabbage: Cut half a whole green cabbage. To get very thin shreds, take a sharp knife and carefully glide the blade down the cabbage to get as thin as possible shreds.
To the cut cabbage, add the diced vine tomato, sliced or diced cucumber, and shredded carrot. Put everything in a bowl and put it in the fridge.
Dressing: Combine olive oil, white cane vinegar, a pinch of salt, and black pepper in a small bowl. Pour over the cabbage mixture and toss to combine. Refrigerate for 1 hour before serving.
If you want to add some heat to this cabbage medley, try my Pickled Vegetables.
# 3: Fried Cassava & Red Bean Salad.
If you like red kidney beans and cassava as much as I do, you’ll enjoy this simple meatless salad meal. Here are a few easy steps:
Fried Cassava: Peel 1 medium cassava root. If you want to learn about what is cassava, read my Sweet Potato Cassava Mash recipe.
The peeled Cassava root can be cut into crouton-size pieces or thick strips.
Boil the cassava in salted water until a knife can easily pass through it.
You don’t want them to overcook to the point of falling apart. The night before, these cassava pieces were cooked and chilled.
Let’s Fry Cassava
Take the cooked cassava out of the refrigerator. Season 1/2 cup corn starch in a bowl with your favorite seasoning.
Coat each piece with the cornstarch mixture. This step serves two purposes: it absorbs excess moisture on the outside and results in crispier fried cassava.
In a cast iron pan heat some cooking oil and fry until they are golden brown. Set aside on a paper towel to drain excess oil.
If you do not want to fry and cut back on calories, you may spray each cassava piece of cassava with this Olive Oil Spray I purchased on Amazon Fresh.
Air Fry at 400 ºF for 15 to 20 minutes or until golden brown as seen in the photo.
Other Salad Ingredients
Red Kidney Beans: In a strainer or colander, drain a can of red kidney beans. Wash under cold running water and chill in the refrigerator overnight.
You can arrange each component on the plate or toss everything together in a bow. Serve with your preferred dressing.
Salad # 4: Grilled Corn + Butter Bean With Sweet Basil Dressing.
This is one of my favorite salads to make, and I know you will enjoy it as well.
What makes this salad special is the buttery soft texture of the beans, combined with the roasted or air corn kernels, the nutty flavor of the brown rice, and the sweetness of the pineapple and tomatoes.
All these flavors and textures marry together to create a delicious summer salad that everyone will enjoy.
Grilled or Air Fry Corn
There are 2 ways to cook the corn for this salad.
(1) You may air fry whole corn on the cob in an air fryer following my Air Fryer Corn Riblet Recipe.
(2) On a gas stove, cool corn on the cob on the stovetop until they are golden brown.
Use a knife to cut off corn kernels into a bowl. In this salad, I used 3 whole corns.
Coconut Brown Rice: You will enjoy making my Coconut Flavored Brown Rice Recipe and use it as part of this complete salad dish.
In a colander, wash 1 can of butter beans under cold running water and add to a bowl. Dice tomatoes and fresh pineapples.
Sweet Basil Dressing: In a small mixing bowl, combine olive oil, vinegar, crushed garlic, salt, pepper, and finely chopped sweet basil from my indoor garden.
In a large bowl, gently mix together 1 cup of coconut brown rice, butter beans, corn kernels, pineapple, diced tomatoes, sweet pepper, and dressing. Chill before Serving.
Summer Salad # 5:
Easy Pan Seared Chicken Salad.
No restaurant beats a freshly made chicken salad from scratch. You season your chicken to your liking and select your own fresh ingredients.
To make this simple salad, season your organic chicken breast with your favorite seasonings.
Sear each side in hot oil in a cast iron pan until browned. Cook for another 5 minutes in a preheated 375°F oven.
Cooked chicken should be cut into cubes or strips. Serve with fresh tomatoes, your favorite greens (baby arugula and spinach), and salad dressing.
You will enjoy this balsamic vinaigrette.
Salad Idea # 6:
Rice Noodle, Grilled Banana + Air Fryer Sweet Potato Salad
You’ll want more of this meatless salad.
The sweetness of the grilled banana slices and apple, combined with the air fry crispy sweet potato bits, soft rice noodles, and green leafy vegetables, create a carnival of colors, textures, and flavors.
Rice Noodles: Boil 1 cup or block of rice noodles until aldente or soft to touch, drain and let it cool at room temperature
Grilled Banana Slices: Spray non-stick oil spray on the inside cast iron grill pan. Place each banana slice on the hot grill. Grill banana slices on both sides.
Air Fryer Sweet Potato
Peel and cube a medium sweet potato. Drizzle olive oil over them, toss, and season with black pepper and salt. Air fry at 400°F for 7 to 10 minutes, or until golden brown.
Gala Apples and Green Veggies: To prevent browning from oxidation, cut apples into slices and brush lemon juice onto each cut apple.
Toss all of the above ingredients in a bowl and serve. I topped it with black sesame seeds and fresh basil from my indoor garden.
Salad # 7:
Vegan Broad Bean Salad
I made this salad a few years ago and still enjoy it. You can tell by my salad ideas that I adore beans. They are a good source of protein and fiber.
Although broad beans and butter beans appear similar, they are not the same. Broad beans are a firmer texture than butter beans.
Go HERE to see my recipe and learn some interesting facts about broad beans.
Salad # 8:
Spicy Apple Cucumber Salad
This simple apple cucumber salad is perfect as a healthy snack idea.
The sweetness of the red apples combined with the cool freshness of the cucumber and topped with the heat from my Jamaican Escovitch Spicy Pickled Vegetable recipe creates the perfect balance of flavors and textures.
You may, however, use whatever dressing or dip you prefer.
Salad # 9:
Avocado Cucumber Salad
Here is another simple salad recipe using lettuce, cherry tomatoes, avocado, and cucumber.
The avocado used in this recipe idea, however, is not the small Hass Mexican avocados found in most grocery stores across the United States.
These are the larger AVOCADOS grown in the Caribbean and sold in some New York City grocery stores. They are meatier and, in my opinion, better tasting.
Did You know that in Jamaica we call avocado, Pear? Now yuh know!
Salad # 10:
Sweet Persimmon Salad Greens.
When persimmons are in season in NYC between September and December, one of my favorite ways to enjoy them is in a salad.
The orange sweet succulent pulp of the persimmon combined with any green leafy veggie makes for a tasty salad.
Click HERE for my 7 Persimmon Recipes that you will absolutely love.
Salad # 11:
Chilled Zucchini and Tomato Salad
Some people enjoy eating raw zucchini in salads. However, I would not eat them if they were raw.
This zucchini stir fry with chopped tomatoes, garlic, onion, and olive oil was cooked until tender, with all of their juices released and married together.
It is intended to be served warm but tastes even better when chilled overnight and eaten the next day.
To turn this zucchini salad into a perfect appetizer is to layer on Italian bread slices, topped with cheese, and placed them under a boiler. or healthy snack.
Salad # 12:
Shrimp Quinoa Mushroom Salad
The Food Explora in me ordered this salad from Applebee’s Restaurant a few years ago. I was never accustomed to eating salads like this one. However, I was drawn to ordering it because of how unique and delicious it looked.
I was not used to eating salads like this one at the time. However, I was drawn to ordering it because it looked so unique and delicious. complete meal.
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