4 Summer Salads to Fuel Your Runs

Greek Couscous Salad

  • 1 box of couscous, prepared as directed
  • 1 jar of fire-roasted red bell peppers, drained and chopped
  • 1 cucumber, peeled and chopped
  • 1 red onion, chopped
  • 3 plum tomatoes, diced
  • 4 ounces of crumbled feta cheese
  • 1 can of garbanzo beans, rinsed and drained
  • 1 small jar marinated artichoke hearts, drained
  • 1 4-ounce can of sliced black olives, drained
  • 1/2 to 3/4 cup of Newman's Own organic light salad dressing, either the Italian vinaigrette or balsamic vinaigrette
  • Salt, pepper and oregano to taste
  • 1 cup cooked diced chicken, optional (grill a couple of skinless breasts or buy a ready-made rotisserie chicken)

Cook the couscous as directed. Let cool for about 5 minutes. Combine couscous with other ingredients in a large bowl. Stir well, and chill in the refrigerator for an hour or two to let the flavors marinate. Serve immediately. Makes four to six servings.

Layered Fruit Salad

  • 1/2 to 3/4 cup each of strawberries, sliced bananas, blackberries and blueberries
  • 1/2 cup of fat-free or low-fat Greek yogurt
  • 1 Tbsp. cinnamon
  • 1 tsp. Splenda or 1 Tbsp. honey
  • 1/2 cup of a high-fiber, low-sugar cereal such as Kashi Go Lean or Fiber One
  • 1/4 cup unsweetened coconut, shredded
  • 1/4 cup chopped walnuts or sliced almonds

Mix fruit together and put half of the mixture into a large bowl. Blend yogurt with cinnamon and sweetener (Splenda or honey). Spoon half of the yogurt mixture on top of fruit. Then top with half the cereal, coconut and walnuts. Repeat the layers with the remaining fruit, yogurt, cereal, coconut and nuts. Makes two to four servings.

Recipe courtesy of Catherine Coccia

Spinach Salmon Salad

  • 1 10-ounce bag prewashed spinach
  • 1 small can mandarin oranges, drained
  • 4 ounces goat cheese, crumbled
  • 1/2 avocado, peeled and cubed
  • 1 tomato, quartered and sliced
  • 1 cucumber
  • 2 carrots, grated
  • 1 apple or 1 pear, peeled, cored and diced
  • 1/2 cup dried cranberries
  • 1/2 cup toasted pecans
  • 2 salmon fillets (3 to 4 ounces each), grilled, blackened or broiled
  • Salt and pepper to taste

Mix the spinach with the remaining ingredients in a large bowl. Toss. Divide onto two plates. Place salmon fillets on top of the greens. Drizzle with a light raspberry vinaigrette or a homemade dressing of olive oil, balsamic vinegar and lemon juice. Makes two servings.

Quick Asian Chop Salad

  • 1 bag prewashed Asian salad mix
  • 1 small can mandarin oranges, drained
  • 1/2 cup grated carrots or pre-cut carrot shreds
  • 1/2 cup shredded cabbage
  • 1/4 cup sliced almonds
  • 1 cup cooked shrimp, chicken, salmon or extra-firm tofu (Markets like Whole Foods or Fresh Market often have these cooked and ready to go for convenience)

Mix all the ingredients together in large bowl. Use half the dressing in the Asian salad kit to cut down on sodium and calories. Makes two servings.

Recipe courtesy of Catherine Coccia

Shannon Colavecchio is a certified personal trainer and indoor cycling instructor with a daily fitness blog, Badass Fitness, which features everything from workout routines to recipes.

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