Sizzling Superfood Salads - CulinArt Group

Eat Well Blog

Sizzling Superfood Salads

The summer swelter is here! July is the perfect time to whip up some light and refreshing fare that fuels our fun in the sun. Salads are a great way to make the most of the delicious and nutritious bounty that is Summer’s produce. Packed with vitamins, minerals, and antioxidants, the superfoods of Summer boast a variety of health benefits and mouth-watering flavors.  Read below to learn how to make your summer salads sizzle!

  1. Dark Leafy Greens – build the base of your salad with rich green leaves. The darker the color the higher in fiber and energy boosting vitamins. Opt for crisp spinach, kale, and romaine leaves, or try arugula for a peppery bite.
  2. Citrus – add refreshing flavor and a hefty dose of Vitamin C by sprinkling salads with some citrus. Fresh lemon or lime juice or slices of mandarin orange bring color and zest. The Vitamin C they contain also helps our bodies absorb the iron that is found in dark leafy greens such as spinach and kale.
  3. Tomatoes – this ubiquitous summer vegetable (technically fruit) is touted for its high concentration of the antioxidant lycopene. Giving tomatoes their bright red color, lycopene helps protect against certain types of cancer especially of the prostate, lung, and stomach. Pair tomatoes with another summer time favorite, basil, and mozzarella for a simple caprese salad.
  4. Stone Fruits – include apricots, cherries, nectarines, peaches, and plums. Try adding these fruits to a salad for a fresh summery bite or grilling them to bring out a mix of savory and sweet flavors. Not only to they add a fresh flavor to salads, but they also add a boost of fiber, vitamin C, and vitamin A.
  5. Berries – for a touch of sweetness add berries. They contain some of the highest amounts of fiber amongst all fruits and adequate intakes of fiber have been linked to improved digestion, heart health, and weight management. Strawberries and spinach pair deliciously!
  6. Legumes – beans, chickpeas, and soybeans are all types of legumes that can round out a salad. Add a diced black bean burger, falafel, or tofu can substitute for meat in a savory summer salad.
  7. Mushrooms – did you know there are more than 2,000 types of edible mushrooms? Tons of variety to add to your summer salads. High in vitamin D, potassium, and B vitamins, mushrooms pack a nutritious punch and add meaty texture and umami flavor to all dishes.
  8. Quinoa – a complete protein with a nutty flavor, this whole grain will add some complexity to your salads. Toast the grains in a pan for a crunchy salad topper, or add cooked quinoa into any salad. Packed with omega 3, B vitamins, iron, zinc, and other vitamins and minerals, you can’t go wrong by putting quinoa in the salad mix.
  9. Lean Protein – chicken, fish, turkey, and plant based proteins like tofu, tempeh, and seitan make the perfect final touch to any salad. Protein keeps us feeling satisfied and gives us long lasting energy for our busy days. Be sure to add some powerful proteins to your super summer salads.
  10. Healthy Fats – olive oil based dressings aren’t the only source of healthy fats that can make a salad standout as a heart healthy, brain boosting powerhouse. Slices of avocado provide a touch of creaminess and a handful of walnuts, pecans, or sunflower seeds adds crunch.

What summer superfoods do you plan to cook with this summer?

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  • July 1, 2019

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What our clients are saying

“What a wonderful dinner we had tonight for our international families. The food was delicious and well presented as well.”

“Thank you so very much for the AMAZING dinner you provided for the President, Dean and Jim & Marilyn Simons. They really enjoyed it!! It was perfectly thought out and delicious. Your expertise and impeccable presentation and taste were truly appreciated!”

“Even though we see challenges every day, each one of you rises to the occasion and makes it seem so easy. I cannot express how impressive it is to see you all work in such a fashion. You are true professionals.”

“Many, and I do mean many, thanks for a great Parents Weekend.  I heard from so many happy parents and you all work very hard to make it happen.  In gratitude and kindness…”

“We want to take a moment to celebrate all the employees who worked on the front lines during unprecedented times. Your efforts and dedication to going above and beyond are noticed and appreciated. Thank you for being the heart and soul of CulinArt Group. We couldn’t do this without you. Chef Jay and Chef Paul have been so awesome in the Hubbell Café.  There has been significant change, but they take it in stride and keep the delicious food coming.  We truly appreciate them!”

“You know that I haven't been home (India) for a long time now.  I miss my mama, I miss the food, I miss the smells, I miss the people. Starting yesterday, I started to smell my mama's kitchen at Parker.  I KNEW something Indian was brewing; I could smell the garam masala!  Thank you for the delicious tofu curry.  It made my belly and soul happy.”

“I wanted to let you know that for this entire school year I have been so well fed! I LOVE LOVE LOVE LOVE all the diversity of salad choices we have each day and the amazing entrees.  My favorites are the carnitas, chili, curry, and cajun chicken days.  I am so grateful for all the care that goes into the food because I know I do not eat enough vegetables or balanced meals without you and your crew's work.  Thank you so much!  You take such great care of us!!”

“This has been a year of unprecedented uncertainty, but through it all, Denee, chef Darby, Samantha, and the whole CulinArt team, provided the best dining experience the school has had in my thirteen year tenure.  It was an absolute pleasure to work with them, and I can't wait for next year when the craziness of COVID brings everyone back into the dining hall for meals. We look forward to working with Denee, Chef Darby, Samantha, and the rest of the CulinArt team again next year.”

“I wanted to recognize the individuals at the Valley Forge Site Café who have been supporting us throughout the COVID-19 Pandemic.  I have been onsite at least a few days every week since June 2020 and I noticed that the team continued to provide quality and timely service for breakfast and lunch.  They effectively packaged the food to maintain CDC guidelines. Thank you!  ”

“Dear Chef Anthony: Hi! It’s the kids from Room 223 [and their teacher, Mrs. Smith]. We thank you for providing us with such great snacks and lunches! We know how hard you and your staff work. We have been talking as a class and we came up with some of our favorite snacks. We really love the brownies, chocolate chip cookies, and Scooby snacks. The soft pretzel bits are really good, too. Thank you again! ”

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