Long summer days filled with sunshine and outdoor activities leave us yearning for light meals that don’t heat up the kitchen. The following salads serve four, are delicious, and provide the nutrients your body needs to recover from those sweet, summertime adventures.
Jazzercise Founder and CEO Judi Sheppard Missett suggests fueling up on meals that are loaded with fresh, seasonal produce, healthy fats and high-quality protein.
Packed with Nutrients
Hijiki (seaweed) contains 14 times as much calcium as cow’s milk. Combine 3 tablespoons hydrated hijiki with 1 pound of cooked and cooled edamame, several handfuls of spinach, and something crunchy like shredded carrots. Toss with 1/2 cup olive oil, 1/4 cup rice vinegar, 1 teaspoon minced garlic, 1 1/2 tablespoons light miso, 1 tablespoon agave.
Fruits, Nuts and Cheese
Sheep’s milk is rich in conjugated linoleic acid, which promotes fat loss, can improve blood lipid levels and may help prevent diabetes. Add four ounces of cubed manchego (a Spanish sheep’s milk cheese), with 3/4 cup almonds, four segmented oranges, and 6 cups of mesclun. Toss with 1/2 cup balsamic vinaigrette.
Grass Fed Fats
Grass-fed cattle has 60 percent more omega-3 content, and produces a more favorable omega-6 to omega-3 ratio than grain fed cattle. Grill a steak four minutes per side, and let rest 8 minutes. Combine 5 cups red-leaf lettuce, 1/2 cup sliced shallots, 1/2 cup chopped cilantro and 1 cup sliced basil. Toss salad with 5 tablespoons of your favorite dressing, and top with thinly sliced beef.
Let’s Talk Tahini
Tahini is made from ground sesame seeds, and is packed with B vitamins and calcium. For a versatile dressing, puree 1 cup toasted walnuts, 1 cup tahini, 1/2 cup olive oil, 1 clove of minced garlic, and 1/2 cup yogurt. Add any combination of romaine, watercress, spinach, parsley, mint, cucumber, grilled chicken, shellfish or fish.
Don’t let summer sun and outdoor activity zap your energy for making healthy meals. Stay healthy and keep the kitchen cool with these sensational summer salads that are simple to make.
Judi Sheppard Missett, who turned her love of jazz dance into a worldwide dance exercise phenomenon, founded the Jazzercise dance fitness program in 1969. She has advanced the business opportunities of women and men in the fitness industry by growing the program into an international franchise business that today, hosts a network of 7,800 instructors teaching more than 32,000 classes weekly in 32 countries.
The workout program, which offers a fusion of jazz dance, resistance training, Pilates, yoga, cardio box and Latin style movements, has positively affected millions of people worldwide. Benefits include increased cardiovascular endurance, strength, and flexibility, as well as an overall "feel good" factor. Additional Jazzercise programs include Junior Jazzercise, Jazzercise Lite and Personal Touch. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.