4 Refreshing Summer Salads

Long summer days filled with sunshine and outdoor activities leave many yearning for light meals that don't heat up the kitchen. The following salads serve four, are delicious, and provide the nutrients your body needs to recover from those sweet, summertime adventures.

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Fuel up on these meals that are loaded with fresh, seasonal produce, healthy fats and high-quality protein.

Packed With Nutrients

Hijiki (seaweed) contains 14 times as much calcium as cow's milk.

Combine 3 tbsp. hydrated hijiki with 1 lb. of cooked and cooled edamame, several handfuls of spinach, and something crunchy like shredded carrots.
Toss with 1/2 cup olive oil, 1/4 cup rice vinegar, 1 tsp. minced garlic, 1 1/2 tbsp. light miso, 1 tbsp. agave.

Fruits, Nuts and Cheese

Sheep's milk is rich in conjugated linoleic acid, which promotes fat loss, can improve blood lipid levels and may help prevent diabetes.

Add four oz. of cubed manchego (a Spanish sheep's milk cheese), with 3/4 cup almonds, four segmented oranges, and 6 cups of mesclun.
Toss with 1/2 cup balsamic vinaigrette.

More: The Diet Detective: Go Nuts With Pistachios and Pecans

Grass-Fed Fats

Grass-fed cattle have 60 percent more omega-3s than corn-fed cattle, and produce a more favorable omega-6 to omega-3 ratio than grain-fed cattle.

Grill a steak for four minutes per side, and let rest for eight minutes.
Combine 5 cups red-leaf lettuce, 1/2 cup sliced shallots, 1/2 cup chopped cilantro and 1 cup sliced basil.
Toss salad with 5 tbsp. of your favorite dressing, and top with thinly sliced beef.

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Let's Talk Tahini

Tahini is made from ground sesame seeds, and is packed with B vitamins and calcium.

For a versatile dressing, puree 1 cup toasted walnuts, 1 cup tahini, 1/2 cup olive oil, 1 clove of minced garlic, and 1/2 cup yogurt.
Add any combination of romaine, watercress, spinach, parsley, mint, cucumber, grilled chicken, shellfish or fish.

Don't let summer sun and outdoor activity zap your energy for making healthy meals. Stay healthy and keep the kitchen cool with these sensational summer salads that are simple to make.

More: The Diet Detective: Keeping Cool With Healthier Summer Drinks