Summer Salad Ideas


During the summer, it is worth taking advantage of a large selection of seasonal vegetables and fruit. It is best to serve them raw, in salads, because then they retain their valuable ingredients. Let's check what holiday salads we can prepare from summer veggies and fruit.


In autumn and winter, we most often choose fruit and vegetables in the form of preserves and frozen foods. Therefore, when summer begins and more fresh products appear in stores and stalls, it is worth betting on salads prepared on their basis. They are simple and quick to make, and at the same time, enrich our menu with dietary fiber, vitamins, minerals, and polyphenols.

Healing properties

A properly balanced diet cannot lack vegetables and fruit. They are a source of ingredients that ensure the proper functioning of the body, and also reduce the risk of some diseases (including cancer, type II diabetes, cardiovascular diseases). Let’s see what these ingredients are.

Vitamin C

It is necessary for the proper functioning of the immune system. The consumption of vegetables and fruits rich in vitamin C strengthens our immunity. Vitamin C is also a powerful antioxidant, which reduces the risk of colds, cardiovascular diseases, and cancer. The rich sources of vitamin C include:

  • currants,
  • raspberries,
  • strawberries,
  • rhubarb,
  • spinach,
  • Brussels sprouts.

Summer salads are a good source of vitamin C because they are usually made from raw vegetables and fruits, which contain more of this nutrient than cooked foods.


Beta-carotene, in other words, provitamin-A, like vitamin C, belongs to the antioxidants that protect our cells against the harmful effects of free radicals. The right amount of beta-carotene in a holiday menu is also important because it protects our skin against the undesirable effects of long-term exposure to sunlight. Products rich in this valuable ingredient include, among others:

  • peaches,
  • apricots,
  • mirabelle plum
  • kale,
  • green peas,
  • green beans.


Folates occupy a special place in the diet of women planning a child and pregnant women because their deficiency increases the risk of neural tube defects. In addition, folates are necessary for the proper functioning of the nervous system and circulation. Good sources of folate include:

  • kale,
  • spinach,
  • Brussels sprouts,
  • broccoli.


Potassium is a mineral that plays a very important role in the holiday menu because it is responsible for the proper functioning of the water and electrolyte balance. We can find it in products such as apricots, parsley, new potatoes.


Not only are milk and fermented dairy products good sources of calcium, but also vegetables and fruit. People who follow a vegan or lactose-free diet should pay special attention to holiday salads based on vegetables and fruit rich in this element. These include, for example, green beans, kale, Brussels sprouts, savoy cabbage, Chinese cabbage, and apricots.

Culinary properties

Summer salads are best prepared from raw vegetables and fruit. If you need to cook vegetables, you should remember that they should not be overcooked (steaming will be a good solution). Below are some ideas for delicious summer holiday salads that we will prepare in just a few minutes.

  • Strawberry, fresh spinach leaves, and walnut salad (with the addition of vegetable oil and favorite spices);
  • Watermelon salad with arugula, red onion, feta cheese, and lime juice (watermelon contains a lot of water. Therefore, its consumption helps to hydrate the body in hot weather);
  • Salad of green beans, new potatoes, eggs, and mushrooms with the addition of thyme (it is worth adding a homemade sauce based on Greek yogurt);
  • Apricot salad with romaine lettuce, fresh dill, mozzarella, and walnuts (rich in beta-carotene, potassium, and omega-3 acids);
  • Fruit salad of currants, peaches, and bananas;

In order to increase the nutritional value of vegetable salads, it is worth adding vegetable oils (e.g. linseed oil rich in omega-3 acids), as well as pumpkin seeds and sunflower seeds (providing, among others, zinc and B vitamins). If we want them to be more filling, we can also add groats (e.g., unroasted buckwheat, millet), quinoa, or brown rice. In turn, an excellent complement to fruit salads will be almonds, chia seeds, nuts (e.g. hazelnuts rich in calcium and/or Italian rich in omega-3 acids), bran, as well as cereals and millet.


Before autumn comes, and the tables are filled with frozen or processed vegetables and fruit, it is worth taking advantage of the opportunities offered by the holiday period. Not only are fresh vegetables and fruits delicious, but they also help to keep your body hydrated during the holiday season. In addition, they help maintain a healthy body weight and are a source of valuable vitamins, minerals, and polyphenols.

You liked this article? Share it

Are you thinking about an indoor garden in a healthy and innovative hydroponic cultivation?

Check out 10 reasons why you will love Verdeat

Always fresh, always tasty

your plants are ready to pick and enrich the taste of your dishes


Verdeat looks after your plants by providing them with sufficient light and water


simple to use, it gives you the joy and happiness of growing your own plants


beautiful light and green plants catch the eye

Zero waste

with Verdeat you don't throw away rotten leafy vegetables and herbs!


Verdeat uses only as much water and energy as the plants need

Inspiring curiosity

together with Verdeat, you see nature waking up every day and discover its magical world

Soothing light

light similar to the natural one soothes the senses and improves mood

You decide

the Verdeat App allows you to determine from anywhere when Verdeat should run

Inspiration for new flavours

with Verdeat, you grow plants that you may not find in your local store!


Choose the best place for your home garden

Where to put Verdeat?
How to start your home garden
How it works
Plant your own garden
Start your home garden