Summer heat leaves us wanting fresh and light produce – and what better way to satisfy that craving than a colorful, nutritious salad? We’ve created this recipe using the best of the season’s flavors – spicy radishes, cleansing greens, juicy nectarines, and crunchy snap peas. You can feel free to add a protein of choice, also this is a great summer salad for your midday Cleanse meal on the 21-Day Program. You’ll feel satisfied without feeling weighed down, and we think this will be a staple all summer long.
ARUGULA FOR DENSE NUTRIENTS
The deep color and spicy flavor of arugula are indicative of the nutrient punch it packs. Specifically, arugula contains high amounts of folic acid, which is particularly important for pregnant women. It has been shown to prevent certain birth defects and keep blood pressure down during pregnancy. It is crucial to all individuals though, as it is an important part of red cell production. Folic acid helps prevent anemia and chronic illnesses like cancer. In addition to its nutrient density, we love the spicy flavor it gives this fresh salad.
CRISPY SNAP PEAS FOR TEXTURE
Snap peas add the fresh, crispy texture that a summer salad calls for. They are rich in vitamin K, which is crucial for bone and heart health, blood clotting, and brain health. They are also an excellent plant source of iron. Iron is important for creating new cells and preventing anemia. Iron deficiencies can lead to chronic fatigue, hair loss, muscle weakness, and poor circulation. The beta-carotene content found in snap peas acts as an antioxidant, which fights against free-radical formation and prevents cancer.
DON’T SKIP THIS DRESSING
This summer salad is full of fat-soluble vitamins like A, D, E, and K. Fat-soluble vitamins require adequate fat consumption to be fully utilized by the body. The olive oil in the dressing provides healthy fats that will help you feel satiated and help your body utilize the nutrients from the produce. The dressing also contains mustard, which helps prevent cancer, improves skin health, and can even help with muscle pain.
2 teaspoons Dijon mustard
1 tablespoons finely minced shallots
1/4 cup white wine vinegar or champagne vinegar
1/2 teaspoon kosher salt
1/4 cup extra-virgin olive oil
Fresh ground black pepper to taste
5 ounces arugula and spinach mix (or just arugula)
4 ounces snap peas
1/2 cup radishes
1/4 cup pine nuts
1/4 cup mint
Toast the pine nuts. Place one teaspoon of olive oil in a saute pan over medium-low. Add the pine nuts and toast, constantly tossing until lightly browned (don’t step away from the pan as they burn easily).
Make the dressing. Finely mince the shallots and shake or whisk with the other dressing ingredients.
Prepare the vegetables. Wash and dry the arugula mix. Thinly slice the radishes (preferably with a mandoline slicer). Wash the snap peas. Thinly slice the nectarines. Pick mint leaves from stem and (optionally) chop.
Add all ingredients to a large serving bowl.
When you’re ready to serve, toss with the dressing (we recommend only adding 1/4 of the dressing at a time to prevent overdressing). Store remaining dressing in the fridge. Enjoy!
Recipe and photos by Kaitlyn Noble
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