Summer Salads for Vibrant Health: A Functional Medicine Approach!

summer salad

As a Functional Medicine Dietitian, I believe that what we eat profoundly impacts our well-being. Summer is the perfect time to embrace fresh, vibrant ingredients that not only delight your taste buds but also nourish your body at a cellular level.

These 5 gluten-free summer salad are designed to be nutrient-dense, fiber-rich, and incredibly satisfying. They’re packed with antioxidants, healthy fats, and quality protein to support your gut health, balance blood sugar, and keep you energized all season long. Plus, I’ve included both animal-based and plant-based protein options for each, so you can tailor them to your dietary preferences!

1. Mediterranean Power Bowl Summer Salad

This vibrant salad is a staple for gut health and anti-inflammatory support, packed with colorful vegetables and healthy fats.

bowl salad

Ingredients

  • 4 cups mixed greens (spinach, romaine, or spring mix)
  • 1 cup chopped cucumber
  • 1 cup halved cherry tomatoes
  • 1/2 cup pitted Kalamata olives
  • 1/4 cup chopped red onion
  • 1/4 cup crumbled feta cheese (optional, omit for dairy-free)
  • Dressing: 3 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 clove minced garlic, 1 teaspoon dried oregano, salt and black pepper to taste.

Protein Options:

  • Animal-Based: 4 oz grilled chicken breast, sliced, or 4 oz grilled salmon fillet.
  • Plant-Based: 1 cup cooked chickpeas, or 1/2 cup hemp seeds sprinkled over top.

Instructions:

  1. In a large bowl, combine mixed greens, cucumber, cherry tomatoes, olives, and red onion.
  2. In a small bowl, whisk together all dressing ingredients.
  3. Add your chosen protein to the salad.
  4. Pour dressing over the salad and toss gently to combine. Top with feta cheese if using.

Functional Foodie Tip: Extra virgin olive oil is a rich source of monounsaturated fats and polyphenols, crucial for reducing inflammation and supporting cardiovascular health. The diverse colors of vegetables provide a wide array of phytonutrients and antioxidants.

2.Tangy Citrus & Avocado Summer Salad

A refreshing and hydrating salad, perfect for hot summer days, loaded with vitamin C and healthy fats for glowing skin and balanced hormones.

avocado salad

Ingredients

  • 4 cups arugula or mixed greens
  • 1 large orange or grapefruit, peeled and segmented
  • 1/2 avocado, diced
  • 1/4 cup thinly sliced red onion
  • 2 tablespoons toasted pumpkin seeds (pepitas)
  • Dressing: 2 tablespoons orange juice (freshly squeezed), 1 tablespoon apple cider vinegar, 1 tablespoon extra virgin olive oil, 1 teaspoon raw honey (optional, for a touch of sweetness), salt and black pepper to taste.

Protein Options:

  • Animal-Based: 4 oz grilled shrimp or scallops.
  • Plant-Based: 1 cup cooked quinoa, or 1/2 cup edamame (shelled, cooked).

Instructions:

  1. In a large bowl, combine arugula, orange segments, diced avocado, and red onion.
  2. In a small bowl, whisk together all dressing ingredients.
  3. Add your chosen protein to the salad.
  4. Pour dressing over the salad and toss gently. Top with toasted pumpkin seeds.

Functional Foodie Tip: Avocado provides healthy monounsaturated fats that aid in nutrient absorption and support cell membrane integrity. Citrus fruits are rich in Vitamin C, an essential antioxidant for immune function and collagen synthesis.

3.Crunchy Asian-Inspired Slaw Summer Salad

This vibrant and crunchy slaw is a probiotic-rich delight, excellent for gut health and detoxification, with a burst of umami flavor.

Summer salad reciepe

Ingredients

  • 4 cups shredded cabbage (green or red)
  • 1 cup shredded carrots
  • 1/2 cup sliced bell peppers (any color)
  • 1/4 cup chopped cilantro
  • 2 tablespoons chopped green onions
  • 2 tablespoons chopped peanuts or cashews (omit for nut-free)
  • Dressing: 2 tablespoons tamari (gluten-free soy sauce) or coconut aminos, 1 tablespoon rice vinegar, 1 tablespoon toasted sesame oil, 1 teaspoon grated fresh ginger, 1 clove minced garlic, pinch of red pepper flakes (optional).

Protein Options:

  • Animal-Based: 4 oz shredded cooked chicken (e.g., rotisserie chicken), or 4 oz grilled flank steak, thinly sliced.
  • Plant-Based: 1 block (14 oz) extra-firm tofu, pressed, cubed, and baked/air-fried until crispy, or 1 cup cooked black beans.

Instructions:

  1. In a large bowl, combine shredded cabbage, carrots, bell peppers, cilantro, and green onions.
  2. In a small bowl, whisk together all dressing ingredients.
  3. Add your chosen protein to the slaw.
  4. Pour dressing over the slaw and toss well to coat. Top with chopped nuts.

Functional Foodie Tip: Cabbage is a cruciferous vegetable known for its detoxifying properties and rich fiber content, supporting healthy bowel movements. Ginger and garlic offer powerful anti-inflammatory and immune-boosting benefits.

4.Berry & Spinach Salad with Balsamic Glaze

A sweet and savory salad that’s bursting with antioxidants, perfect for supporting brain health and reducing oxidative stress.

Berry spinach summer salads

Ingredients

  • 5 cups fresh baby spinach
  • 1 cup fresh mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup slivered almonds
  • 2 tablespoons crumbled goat cheese (optional, omit for dairy-free)

Dressing: 3 tablespoons balsamic vinegar, 1 tablespoon extra virgin olive oil, salt and black pepper to taste. (For a thicker glaze, gently simmer balsamic vinegar until reduced).

Protein Options:

  • Animal-Based: 4 oz grilled chicken breast, sliced, or 2 hard-boiled eggs, sliced.
  • Plant-Based: 1/2 cup shelled pistachios, or 1 cup cooked lentils.

Instructions:

  1. In a large bowl, combine baby spinach, mixed berries, and slivered almonds.
  2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. Add your chosen protein to the salad.
  4. Pour dressing over the salad and toss gently. Top with goat cheese if using.

Functional Foodie Tip: Berries are superstars of the antioxidant world, protecting cells from damage. Spinach is rich in iron, magnesium, and folate, essential for energy production and numerous bodily functions.

5. Mexican-Inspired Chopped Summer Salad

A satisfying and flavorful salad that’s a complete meal in itself, promoting healthy digestion and stable blood sugar with its balance of fiber, healthy fats, and protein.

mexican salad

Ingredients

  • 4 cups chopped romaine lettuce
  • 1 cup chopped bell peppers (red, yellow, or orange)
  • 1/2 cup cooked corn (fresh or frozen, thawed)
  • 1/2 cup diced red onion
  • 1/2 cup chopped cilantro
  • 1/2 avocado, diced
  • Dressing: 3 tablespoons lime juice, 2 tablespoons extra virgin olive oil, 1 teaspoon chili powder, 1/2 teaspoon cumin, salt and black pepper to taste.

Protein Options:

  • Animal-Based: 4 oz ground turkey or lean ground beef, seasoned with taco spices, or 4 oz grilled fish (e.g., cod or snapper).
  • Plant-Based: 1 cup cooked black beans, or 1 cup cooked pinto beans.

Instructions:

  1. In a large bowl, combine chopped romaine lettuce, bell peppers, corn, red onion, and cilantro.
  2. In a small bowl, whisk together all dressing ingredients.
  3. Add your chosen protein and diced avocado to the salad.
  4. Pour dressing over the salad and toss gently to combine.

Functional Foodie Tip: Beans are an excellent source of prebiotic fiber, nourishing your gut microbiome and promoting digestive regularity. Avocado provides healthy fats that aid in satiety and nutrient absorption, while the spices like chilli powder and cumin offer antioxidant and anti-inflammatory properties.

I hope these salads inspire you to create delicious and health-promoting meals all summer long! Prioritizing whole, unprocessed foods is a cornerstone of Functional Medicine, empowering you to feel your best every day.