Summer produce season is in full swing and we’re seizing every opportunity to indulge in all those gorgeous fruits and veggies in their peak-season glory. An added benefit to eating lots of fresh produce: It does wonders for your immune system. If there were ever a time to boost your health by eating smart, it’s now, as COVID-19 cases continue to rise and we look ahead to cold and flu season beginning to pick up in the fall. Need some salad inspiration? We’ve rounded up six colorful, immune-boosting salad recipes that are every bit as delicious as they are healthy.
Summer Salad With Corn and Shrimp
Winner of season three of ABC’s “Great American Baking Show” Vallery Lomas recommends adding quinoa to salads as a tasty way to incorporate more whole grains into your diet. Quinoa is gluten-free, a great source of fiber and a “complete protein,” meaning it contains all nine of the essential amino acids our bodies are unable to produce on their own. In addition to helping to build muscle and control appetite, protein also helps support immune function.
Vallery recommends making this salad using leftover corn from your summer barbecue. She tosses the corn with quinoa, grape tomatoes, feta cheese, spinach and sautéed shrimp in a simple, tangy homemade vinaigrette of olive oil and red wine vinegar. Get the recipe at Foodie in New York.
Healthy Tricolor Slaw Salad
Neka Pasquale says it was her two grandmothers’ love of all things food-related that sparked her interest in cooking and well-being. Pasquale, a licensed acupuncturist, herbalist, and certified Chinese nutritionist, created Urban Remedy from the concept that a healthy diet translates to a vibrant, healthy person — and that food has the ability to heal.
Pasquale’s signature Tricolor Slaw Salad blends color cabbage and kale that she says is “great for your digestion and for keeping your GI tract healthy,” which is critical to optimal immune system function.
She makes the slaw with purple and Napa cabbage, kale, microgreens, carrots, cilantro, radishes, toasted seaweed, and black and white sesame seeds and tosses it all with an umami-laden dressing made from miso, sesame and flax oil, fresh ginger, maple syrup, and garlic. Get the recipe.
We can’t get enough of TikTok sensation Tabitha Brown and her upbeat, encouraging attitude and casual, accessible approach to vegan cooking. Just TRY to watch one of her 60-second recipe videos and not smile your way to the kitchen.
Here, Tabitha shows you how to make a simple, superfood-packed beet salad, while channeling her inner Michael Jackson and singing “Beat It.” She tops a bed of mixed greens with pickled beets, white onions, shredded carrots, sliced cucumbers, red peppers, pepitas, and vegan parmesan, then dresses it all with honey mustard dressing and some Trader Joe’s Everyday Seasoning.
Tabitha’s salad is bursting with health benefits. Beets contain vitamin C, folate, manganese, iron and phytochemicals that support your immune system. Pepitas, or pumpkin seeds, are packed with immune-boosting zinc and iron and also have anti-viral and anti-fungal properties. Red bell peppers are positively packed with vitamin C, delivering nearly twice as much of the immunity-supporting vitamin as other fruits and veggies.
See how Tabitha whips up this salad here:
@iamtabithabrownBeet salad or Beat salad🤷🏿♀️😂 ##tabithabrown♬ original sound – iamtabithabrown
Smoked Salmon Niçoise Salad
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