Salads That will Keep You Hydrated and Cool in Summer

Salads That will Keep You Hydrated and Cool in Summer
Salads That will Keep You Hydrated and Cool in Summer

When the heat is high, you don’t feel like cooking heavy full meals and you also need to drink more water. If you have a light salad, you fulfill both requirements. You may need minimum cooking of some of the ingredients in the salad and you derive more water from vegetables and fruits. As a bonus, you also get to meet your daily fruit and vegetable quota. So here are some easy to make summer salads that will also keep you hydrated.

    • Zucchini pasta salad – Take two cups of zucchini cut into fine ribbons. Mix with one cup shredded or julienned carrot, one cup cherry tomatoes, and some mint leaves. Add either vinaigrette or pesto for dressing. You can also add about ½ cup grated or shredded cheese (your favorite variety) into this and serve.
    • Cucumber and arugula salad – Peel and slice two cups of cucumber. Mix in 3 cups of arugula leaves. Add one cup of green or white grapes. Dress with a light vinaigrette and top with sunflower seeds.
    • Mixed greens and orange salad – Take four cups mixed greens (bok choy, Chinese cabbage, lettuce, romaine, kale, radicchio). Peel and section 2 sweet oranges and mix in. Mix together 4 tbsp. olive oil, 2 tbsp. balsamic, ½ cup of orange juice to make a dressing. Season with mustard, salt, pepper, and a little sugar or sweetener. Dress salad with this. To make this a more substantial meal, you can add some grated or cubed cheese and almonds or walnuts.
    • Fruit and greens salad – Mix together half cup red or purple grapes, 2 cups fresh salad greens, 1 cup chopped pineapple, 1 cup diced melon. Make a dressing by combining ¼ cup orange juice, 3 tbsp. olive oil, 1 tbsp. vinegar, 2 tbsp. honey and shake well or use a blender. Use as dressing for the salad. Mix in two tbsp. toasted sesame seeds.
    • Onion, cheese, and tomato salad – Thinly slice 2 large onions. Mix in 1 cup of cubed cheese. Add 1 cup tomato chunks. Mix two cups mixed salad green, onions, cheese and tomato. Dress with vinaigrette. Add some toasted nuts for crunch and protein.
    • Green salad – Mix together 2 cups baby spinach, 2 cups romaine, 2 cup kale, 4 leaves of red lettuce and 1 cup watercress. Make a dressing by mixing together ¼ cup balsamic vinegar, ¼ cup olive oil, 2 tbsp. soy sauce, 2 crushed garlic cloves, salt and cracked pepper. Toss salad green in this along with 1 cup diced cheese or shredded cooked chicken.

If you want a more substantial meal, you can serve some bread with salad or add croutons to the salad. Or you make the salad heartier by adding cooked root vegetables like potatoes or sweet potatoes, cooked rice, pasta, quinoa, cooked dried beans or legumes. Cooked chicken, fish, prawns or boiled eggs can also be added to many salads as can many vegetables that need some cooking. Just get the right combination of foods and make sure that your salad looks good. Making a meal of a salad in summer is great for your health and nutrition and also keeps you hydrated.

Which summer salad is your favorite? Don’t miss to write in the comment below…


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