Summer Salads 101

Black-eyed pea salad

When it's blazing hot outside and the last thing you want to do is turn on the stove, salads become the perfect summer meal solution.

But I'm not talking about an ordinary salad with lettuce, tomatoes, and cucumber that leaves you hungry an hour later. I'm talking about salads that actually satisfy and excite—complete, nourishing meals that happen to be served in a bowl.

The Science of Salad Satisfaction

Here's why most salads fail us: they're missing the three components that create lasting satisfaction—protein, healthy fats, and complex carbohydrates. Without this trio, your blood sugar spikes and crashes, leaving you raiding the pantry before dinner.

But when you build salads with staying power? Magic happens. You feel energized, satisfied, and nourished for hours.

Beyond the Basic Bowl

The world of salads is so much bigger than we've been taught. Different cultures have mastered the art of hearty, satisfying salads:

Mediterranean: Think Greek village salad with chickpeas, feta, and olive oil, or Italian panzanella with crusty bread soaking up tomato juices.

Middle Eastern: Tabbouleh loaded with fresh herbs and bulgur, or fattoush with its satisfying crunch of toasted pita.

Asian-inspired: Warm sesame noodle salads or Thai-style beef salads with fresh herbs and lime dressing.

Latin American: Black bean and corn salads with avocado and cilantro-lime dressing.

The Formula for Salad Success

Here's my simple framework for building satisfying salads:

Base: Mix greens with grains (quinoa, farro, wild rice) or beans

Protein: Eggs, beans, nuts, seeds, or leftover cooked proteins

Healthy Fats: Avocado, nuts, seeds, or olive oil-based dressing

Crunch: Raw vegetables, toasted nuts, or crispy elements

Flavor: Fresh herbs, citrus, or fermented additions like pickles

Pop of Color: Fruit or edible flowers

Warm Weather Winners

Some of my favorite summer salad combinations:

• Watermelon, feta, and mint with quinoa and pumpkin seeds

• Grilled peach and arugula with goat cheese and walnuts over farro

• Asian cucumber salad with edamame and sesame-ginger dressing

• Mexican street corn salad with black beans and avocado

The Color Challenge

Here's where the real nutrition magic happens: the more colors in your salad, the more diverse nutrients you're getting. Each color represents different antioxidants and vitamins your body needs.

This week's challenge: Create a salad with at least 5 different colors. Think red bell peppers, orange carrots, yellow corn, green herbs, purple cabbage, or white beans. Take a photo—I bet it'll be as Instagram-worthy as it is nutritious!

P.S. Pro tip: Make extra grain or bean components on Sunday, and you'll have satisfying salads ready to assemble all week long. #summersalads #plantbasedmeals #eattherainbow