As surely as the calendar page turns to the summer months, the season also turns menu options to lighter dishes and those that take advantage of ingredients that reach their absolute peak in the warm sunshine. Salads sometime get pigeon-holed in that most dreaded category of food — diet food — but heartier versions that include greens, a protein and a variety of vegetables can be delicious and filling. Plus, the hard-working air conditioner isn’t fighting a losing battle with the hot oven in the kitchen.
Commercially prepared dressings are widely available in a variety of flavors, but homemade offerings are easy to make and take advantage of the freshness of ingredients on hand. Parsley, basil, oregano and chives from the herb garden artfully mixed with a little vinegar, oil and spice lend a preservative-free accompaniment to the plate.
While enjoying a perfectly charred chop from the grill, a side of more substantial salad, like the Orzo Pasta with Tomato, Basil and Feta below, replicate all the elements of a traditional steakhouse meal — starch, vegetables, greens — for a well-rounded meal.
Take a break from the heat — from both the season and the stove — and try these hearty salads for your summer meals.
TOMATO CUCUMBER SALAD
Natalie Cox, owner of Natalie’s in Batesville, has a dazzling display of salads that boast the freshest ingredients of the season, glittering like jewels in an abundant array of more 20 dishes each day. She shares this recipe:
Ingredients:
2 cups cucumber, seeded and cubed
1 cup Roma tomatoes, chopped
2 cups warm water
1 cup sugar
4 tablespoons vinegar
Salt and pepper to taste
Directions:
Combine cucumber and tomatoes in large bowl. Stir sugar into warm water until completely dissolved. Add vinegar. Pour over vegetables and season to taste.
Refrigerate and allow flavors to meld for at least an hour before serving.
SPINACH AND STRAWBERRY SALAD WITH SHRIMP AND POPPY SEED DRESSING
Jane Saunders uses locally grown berries from Saline County in this popular variation on spinach salad. The dressing can be purchased commercially, but is simple to make at home, too.
Salad
Ingredients:
1 bag baby spinach, prewashed
1/2 cup sliced almonds, toasted
1 pint strawberries, hulled and quartered
1/2 medium cucumber, peeled, seeded and finely diced
1 pound shrimp, shelled and lightly poached or grilled
Dressing
Ingredients:
3/4 cup mayonnaise (Duke’s brand preferred)
2 tablespoons cider vinegar
1/3 cup sugar
2 tablespoons poppy seeds
Directions:
Whisk all dressing ingredients together in bowl and set aside to chill in the refrigerator. In a large salad bowl, toss together all the salad ingredients except the shrimp. Divide between four serving plates. Arrange shrimp over greens. Dress just before serving.
Variation: Poached chicken can be substituted.
CHINESE CHICKEN SALAD
This variation on chicken salad uses soy sauce for salt and water chestnuts and chow mein noodles for crunch. Paired with the cabbage and salad greens, it is an interesting variation on an old classic that yields high flavor with high fiber.
Ingredients:
3 boneless, skinless chicken breasts, poached and chilled
1/2 package shredded cole slaw greens or 2 cups shredded cabbage
3 whole green onions, chopped
5-ounce can sliced water chestnuts, drained
1 bag prepared mixed salad greens
5-ounce can chow mein noodles
1 small can (11 ounces) mandarin oranges, drained and chilled
Dressing
Ingredients:
1 cup mayonnaise
3 tablespoons soy sauce (reduced sodium may be used)
1 heaping teaspoon ground ginger
Directions:
Prepare dressing, cover with plastic wrap and chill in the refrigerator.
Chop or shred chicken into (generous) bite-size pieces. In a large bowl, toss chicken, shredded cabbage, green onions and drained water chestnuts until well mixed. Toss chicken mixture with enough dressing to coat, but not soupy.
Make a foundation of green salad on individual serving plates, top with serving of chicken-salad mixture. Garnish with orange segments and healthy handful of chow mein noodles for crunch.
Variations and Tips: You can use canned stir-fry vegetables in addition to water chestnuts or in place of water chestnuts. Drain and chill. For a more exotic flavor, try adding a pinch of Chinese Five Spice to dressing if you have it. To adjust saltiness, gradually increase soy sauce to taste.
ORZO PASTA SALAD WITH TOMATOES, BASIL AND FETA
Orzo pasta is a small pasta that looks like a grain of rice. It is great for cold or room-temperature salads, because it doesn’t get soggy when prepared al dente.
Ingredients:
8 ounces orzo pasta
4 tablespoons olive oil
1/3 cup green onions, finely chopped
2/3 cup grape or cherry tomatoes, halved
1/3 cup fresh basil leaves, chopped
6 ounces feta cheese, crumbled
1 medium lemon, juice squeezed and zest reserved
Freshly ground black pepper
1/2 teaspoon kosher salt
2 tablespoons pine nuts (if desired)
Directions:
Prepare pasta according to package directions, set aside. Prepare the dressing by whisking together oil, lemon zest, green onions, salt and black pepper. Pour dressing over slightly cooled pasta and toss to coat. Gently stir in tomatoes, basil and feta cheese. Finish with a squeeze of fresh lemon juice and sprinkle of nuts (if using) before serving.
Variations and Tips: Substitute fresh spinach and blue cheese for the basil and feta, add 4 strips of cooked and crumbled bacon. (What’s not better with bacon?)