9 FRUITY Fresh Summer Salads
We LOVE BBQ weather and Summer salads here at Zing Wellbeing and have made sure to include lots of delicious and nutritious salad recipes on all our meal plans. They are packed full of healthy ingredients to support your health goals this Summer.
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9 FRUITY Fresh Summer Salads
Avocado Blueberry Salad with Kombucha Vinaigrette
Serves 2
Ingredients
- 2 tbsp. olive oil
- 50ml kombucha (berry or original)
- 2 tbsp. spring onions, chopped
- ½ tsp honey
- salt and pepper
- 4 cups mixed greens
- 1 cup strawberries
- ½ cup blueberries
- 1 avocado, cubed
Make your own Kombucha recipe here
Method
- In a small bowl or jar, whisk together the oil, kombucha, shallot, garlic powder, honey, salt, and pepper.
- Add the mixed greens, strawberries, blueberry, and avocado to a large bowl.
- Add the dressing and mix to combine.
CALORIES + MACRO NUTRIENTS PER SERVE
- 350 Kcal
- 29g Fat
- 24g Carbs
- 11g Fibre
- 5g Protein
Beetroot and Ricotta Salad
Serves 2
Ingredients
- 6 small beetroots, cooked and halved
- 3 cups rocket
- 1 cup ricotta cheese
- 1 orange, juice and zest
- 2 tsp maple syrup
- 2 tbsp. olive oil
- 1 tbsp. apple cider vinegar
- salt and pepper to taste
- ½ cup fresh mint leaves
- ¼ cup slivered almonds
Method
Layer beetroot and rocket on a serving platter. In a small bowl mix ricotta, orange juice and zest, maple syrup, olive oil, vinegar and season well. Drizzle over the beets and rocket and top with fresh mint and slivered almonds.
Nutritional value per Serve
- 512 Kcal
- 18g Protein
- 35g Fat
- 34g Carbs
- 8g Fibre
Strawberry Jar Salad
Serves 1
Ingredients
- 1 tsp balsamic vinegar
- 1 tsp olive oil
- ½ cup chickpeas
- 1 cup rocket
- ½ cup strawberries, quartered
- 1 tbsp. fresh mint
Method
Pour balsamic vinegar and olive into a large jar and season, shake well.
Layer chickpeas, rocket, strawberries and mint into a jar keeping rocket away from dressing so it does not go soft. Seal the jar and when ready to eat shake again.
Nutritional value per Serve
- 206 Kcal
- 7g Fat
- 31g Carbs
- 8g Protein
- 8g Fibre
Peach and tomato salad
Serves 3
Ingredients
- 3 peaches, pitted and sliced
- 1 cup cherry tomatoes
- ½ red onion, sliced
- ½ cup feta cheese, crumbled
- 2 tbsp. olive oil
- 1 tbsp. maple syrup
- salt and pepper to taste
- fresh basil to serve
Method
In a bowl, combine the peaches, tomatoes, and onions. Top with crumbled feta then drizzle the oil and maple syrup over top. Season with salt and top with basil. Divide evenly between bowls and enjoy!
Nutritional value Per serve
- 241 Kcal
- 6g Protein
- 15g Fat
- 25g Carbs
- 3g Fibre
Cucumber, Lime and Strawberry Salad with Salmon
Serves 2
Ingredients:
- 2 salmon fillets (300g)
- 2 tbsp. olive oil
- salt and pepper to taste
- Juice of 1 lime
- 1 tbsp. ginger, minced
- ½ cucumber
- 4 cups mixed greens
- 1 cup tomatoes, chopped
- 1 cup strawberries, sliced
Method:
- Preheat the oven to 190C and line a baking tray with baking paper. Add the salmon to the baking sheet and top with half the oil, salt and pepper. Cook in the oven for 15 minutes, or until the salmon is cooked through.
- Meanwhile, blend the lime juice, ginger, cucumber, salt and pepper, and remaining oil until smooth.
- Divide the mixed greens, tomatoes, strawberries, and salmon evenly between plates. Serve with the cucumber dressing and enjoy!
CALORIES + MACRO NUTRIENTS PER SERVE
- Kcal 358
- Fat 21g
- Carbs 12g
- Fibre 4g
- Protein 35g
Mango and Mint Salad
Serves 1
Ingredients
- 1 mango, diced
- 1 tbsp. mint leaves
- 2 tbsp. lime juice
Method:
Mix all ingredients together and devour!
CALORIES + MACRO NUTRIENTS PER SERVE
- 205 Kcal
- 3g Protein
- 1g Fat
- 51g Carbs
- 6g Fibre
Grilled chicken and peach salad
Serves 2
Ingredients
- 300g chicken breast
- 2 tbsp. olive oil
- ¼ cup Lime Juice (divided)
- ½ tsp Garlic Powder
- Salt and pepper to taste
- 2 cups Baby Spinach
- 1 cups rocket
- 1 Peach, pitted, sliced
- ¼ cup red onion, sliced
Method
- Preheat the grill over medium heat.
- Add the chicken to a bowl along with half of the oil, half of the lime juice, garlic powder, and half of the salt. Mix to combine.
- Place the chicken on the grill and cook for about five to six minutes per side or until cooked through.
- Remove the chicken from the grill and let it rest for five minutes before slicing.
- To assemble, divide the spinach, arugula, peaches, onion, and sliced chicken into bowls and top with the remaining oil, lime juice, and salt. Enjoy!
Nutritional value Per serve
- 348 Kcal
- 34g Protein
- 18g Fat
- 14g Carbs
- 3g Fibre
Watermelon, cucumber and Mint Salad with feta
Serves 2
Ingredients
- 1 tbsp. maple syrup
- ¼ lime, juiced
- 1 tbsp. olive oil
- pinch of salt
- ¼ watermelon, cubed
- ½ cucumber, diced
- ½ cup mint leaves, ripped
- ½ cup feta, crumbled
Method
- In a small jar, combine maple syrup, lime juice, olive oil and salt. Cover with lid, shake to combine and set aside.
- In a serving bowl, combine chopped watermelon, cucumber, mint and feta.
- Divide into bowls and drizzle with desired amount of dressing and devour.
CALORIES + MACRO NUTRIENTS PER SERVE
- 372 Kcal
- 10g Protein
- 16g Fat
- 55g Carbs
- 3g Fibre
Tahini, chickpea and pomegranate salad bowl
Serves 4
Ingredients
- 1 cup chickpeas
- 1 cup pineapple, cubed
- Salt and pepper
- 1 tsp sumac
- 1 tsp cumin
- Juice of 1 lime
- 2 tbsp. tahini
- 2 tbsp. olive oil
- 2 tbsp. parsley, chopped
- 2 cups mixed greens
- ½ cucumber
- 1 pomegranate, seeds and juice bashed out
Method
- Preheat the oven to 180C and line a baking sheet with parchment paper.
- Add the chickpeas and pineapple to the baking sheet. Sprinkle with salt, pepper, sumac, cumin and drizzle half of the lime juice on top. Toss to combine.
- Cook in the oven for 10 -20 minutes, flipping halfway through, or until pineapple has started to caramelise a little.
- Meanwhile, in a small bowl whisk together the tahini, oil, the remaining lime juice, salt, and pepper and parsley. Adjust the seasoning to your taste.
- Arrange the mixed greens into a serving bowl, top with cucumber, chickpea and pineapple mix and pomegranate. Drizzle the tahini dressing on top to serve.
Nutritional value Per serve
- 345 Kcal
- 17g Protein
- 15g Fat
- 57g Carbs
- 18g Fibre
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