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3 Delicious Salads with Seasonal Greens

Salads are often associated with being bland and boring, but in reality, they can be a tasty and nutritious addition to your diet. Typically made up of a variety of vegetables, fruits, and sometimes proteins, salad ingredients often provide a wide range of health benefits. Leafy greens are high in vitamins C and K which help support healthy skin, the immune system, and heart health. Common fruits and vegetable salad toppers, particularly colorful ones, are rich in antioxidants and phytonutrients which can help fight inflammation and free radicals in the body. 

In addition to being nutrient-dense, salads can also aid in weight management. Eating a fiber-rich salad before a meal can help you feel fuller faster, which may reduce your overall calorie intake. 

Salads don’t have to be boring either. By using a variety of creative ingredients and dressings, you can build a delicious and unique salad that is tailored to your tastes. Experiment with different types of lettuce, such as arugula or romaine, and add in fruits, nuts, and proteins, like chicken or tofu for added flavor and texture. For the dressing, try a vinaigrette made with healthy fats like olive oil. 

Try one of these taste-tested salads to enjoy:

  • Grilled Salmon and Pepper Salad with Avocado and Grapefruit
  • Shrimp and Apple Salad with Ginger Vinaigrette
  • Pear and Parmesan Arugula Salad with Lemon Juice and Olive Oil

Grilled Salmon and Pepper Salad with Avocado and Grapefruit – Serves 4

This salad has a combination of tangy, sweet, and savory flavors that will leave you feeling satisfied and energized. The salmon filets are marinated in a zesty mixture of lime juice, orange zest and orange juice, honey, soy sauce, and garlic, then grilled to perfection. The baby bell peppers add a pop of color and crunch to the dish and complement the juicy grapefruit segments and creamy avocado slices. 

For the grill

Ingredients:

  • 4 salmon filets, about 5 ounces each
  • ~12 baby bell peppers
  • ¼ cup olive oil
  • Juice from 1 lime
  • Juice and zest from ½ orange
  • 2 Tbsp. honey
  • ¼ cup soy sauce
  • 3 garlic cloves, minced
  • Salt to taste if necessary
  • Spray oil

Instructions:

  1. In a bowl, prepare marinade/glaze. Whisk together all ingredients except salmon and bell peppers. In a gallon-sized zip bag or container, cover salmon with marinade. Marinate for 30 minutes.
    1. Prepare grill grates with spray oil. On a hot grill, grill salmon skin-side down first until the temperature registers 100 degrees F. Flip and apply the remaining glaze and cook until desired internal temperature. Salmon tastes great at 125 degrees F. Add bell peppers simultaneously and flip when tender and grill marks appear. Add bell peppers simultaneously and flip when tender and grill marks appear.
    1. Serve with salad.

For the salad

Ingredients:

  • 4 cups romaine lettuce, chopped
  • 1 grapefruit, cut supreme (all pith and peel removed)
  • ½ cup pistachios
  • 1 avocado, thinly sliced
  • Store-bought vinaigrette or this classic vinaigrette recipe

Instructions:

  1. In a large bowl, add all ingredients and toss with vinaigrette. Top with grilled salmon and bell peppers.

Shrimp and Apple Salad with Ginger Vinaigrette – Serves 4

This salad encompasses a combination of sweet, savory, and tangy flavors. The shrimp is marinated in a heart-healthy mixture of olive oil, lime juice, honey, garlic, and red pepper flakes, which add a spicy kick. The shrimp is then grilled to perfection and adds a delightful contrast to the salad.

For the shrimp

Ingredients:

  • 1 pound peeled, deveined raw shrimp
  • 1/3 cup olive oil
  • ¼ cup lime juice
  • 2 Tbsp. honey
  • 3 garlic cloves, minced
  • ¼ tsp. red pepper flakes
  • Salt and pepper to taste
  • Cilantro to taste

Instructions:

  1. In a bowl, combine olive oil, lime juice, honey, garlic, red pepper flakes, salt, pepper, and cilantro. 
  2. Marinate shrimp for 30 minutes in a zipped bag or bowl.
  3. Spray the grates with oil. Grill shrimp over high heat for 3-4 minutes on each side, until fully cooked. Let cool and add to salad.

For the salad

Ingredients:

  • 5 cups romaine lettuce, chopped
  • 1 honeycrisp apple, thinly sliced
  • ½ cup walnuts, chopped
  • 1 cup cherry tomatoes, halved
  • 3 green onions, chopped
  • Ginger vinaigrette from the store or this recipe

Instructions:

  • In a large bowl, add all ingredients and toss with vinaigrette. Top with grilled shrimp.

Pear and Parmesan Arugula Salad with Lemon Juice and Olive Oil – Serves 4

This salad may have only a few simple ingredients, but it’s balanced and complex in its flavor profile. The peppery nature of the arugula pairs excellently with the natural sweetness of the pears, while parmesan adds depth and a nice contrast to the zesty fresh lemon. 

Ingredients:

  • 3 cups arugula
  • 1 pear, thinly sliced
  • ¼ cup shaved or freshly grated parmesan
  • ½ lemon
  • 3 Tbsp. olive oil
  • Salt and pepper to taste

Instructions:

  1. For the salad: In a large bowl, combine arugula, pears, and parmesan.
  2. For the vinaigrette: In a small bowl, whisk juice from the lemon half with olive oil, salt, and pepper. Drizzle over salad.
  3. Toss well. 
  4. Top with shaved or freshly grated parmesan and serve immediately. 

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.

A Healthier Michigan
Author: A Healthier Michigan

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