Summer Salads don’t need to be boring. Making a simple, fresh salad as a meal, or to accompany a meal, is the best thing you can do to promote health and wellness in your life. Summer is soon approaching and it’s a wonderful opportunity to have some fresh fruits and salads. Some of our favourite fruits and vegetables are best in a summer salad, this season!

Dark green leafy vegetables are great sources of many essential vitamins such as vitamins A, C, and K and folate. They also contain minerals such as iron and calcium. Eating plenty of dark leafy green vegetables means we have plenty of fibre, vitamins and minerals in our diet which will keep us healthy.

Who doesn’t love avocado?! Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy). Avocados are low in sugar and have plenty of healthy fats for optimum brain health. Most of all, avocados will make you feel happy!


1 avocado, diced
2-3 tomatoes, cut into wedges
Half a cucumber, cubed
1 small packet of mixed salad greens
1-2 spring onions, thinly sliced


2-3 tbsp lemon juice
1/2 tsp salt

Step 1
Place salad ingredients in a large salad bowl.

Step 2
Mix dressing ingredients in a screw-top jar and shake together.

Step 3
Pour over salad and gently toss until all coated with the dressing.

To add some extra nutrition and make your summer salad even fancier, top it with some of your favourite nuts and seeds. Nuts and seeds provide crunch, and will make your salad even more packed with the minerals and vitamins your body needs to be healthy and happy. Enjoy with your favourite summer savory dishes or with some wholemeal pita breads.

Serves 4

Per Serve

Energy 664 kJ (159 Cal)
Protein 3g (9%)
Carbohydrates 4g (13%)
Sugars 4g
Fat 14g (78%)
Fibre 3g
Sodium 20mg
Calcium 60mg

Other salad recipes include: Red Cabbage and Orange Salad, Beetroot Salad, Tossed Silverbeet Salad