Salad season is upon us, people!

Feeling a little warm today?

The average Vancouverite may feel a tad caught off guard this week, by the glorious sunshine we've been receiving!

Perhaps your summer clothes aren't quite yet in sync with the degrees outside, but how about your meal plan? Cranking the oven tonight isn't tempting, you say? 

We, at BHIHC, have some chill meal solutions for you.

To get started, take a look at this link for a better idea of what produce is in season:

https://spec.bc.ca/Resources/Documents/Food/seasonal_availability_chart.pdf

For the following recipes, we will be playing around with

Spinach, Swiss Chard, and (Suitably) salad greens.

Mediterranean Chard Salad:

ingredients

  • 4–6 cups shredded baby or young chard
  • 1 red pepper – thinly sliced
  • 4 radishes- sliced ( or sub grated carrots or beets)
  • ½ english cucumber – sliced ( or try shaved fennel)
  • 6 cherry tomatoes- cut in half
  • 1 avocado- sliced
  • ¼ cup kalamata olives- optional
  • 1 cup cooked chickpeas
  • 1 cup chopped Italian parsley ( or sub half cilantro, basil or mint)
  • ¼ cup toasted sunflower seeds (or slivered almonds)
  • optional sprouts
  • optional crumbled goat cheese or feta

Lemony Dressing

  • 2 tablespoon fresh lemon juice
  • 1 teaspoon finely grated lemon zest
  • 2 teaspoons honey
  • 1/4 cup extra-virgin olive oil
  • Kosher salt and freshly ground pepper to taste


instructions


Place all the salad ingredients in a large bowl ( Either in separate ingredients into small piles over the greens, or toss all.


Whisk dressing ingredients together in a small bowl.


Dress the salad and toss- you will probably not need all the dressing.


Adjust salt and lemon adding more if necessary.


Sprinkle with nuts or seeds and optional sprouts.




Heirloom tomato and spinach salad:




Ingredients


    

  • 2 cups cut-up heirloom tomatoes
    • 

  • 1 cup multicolored cherry tomatoes, halved
    • 

  • 2 cups fresh baby spinach
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  • 1/2 cup sliced red onion
    • 

  • DRESSING:
    • 

  • 3 tablespoons olive oil
    • 

  • 2 tablespoons white balsamic vinegar
    • 

  • 1 garlic clove, minced
    • 

  • 1/2 teaspoon salt
    • 

  • 1/4 teaspoon dried basil
    • 

  • 1/4 teaspoon dried oregano
    • 

  • 1/4 teaspoon dried rosemary, crushed
    • 

  • 1/4 teaspoon dried thyme
    • 

  • 1/4 teaspoon pepper
    • 

  • 1/8 teaspoon rubbed sage
    • 





Directions




    

  • Place tomatoes, spinach and onion in a large bowl. Whisk together dressing ingredients; toss with salad. Refrigerate, covered, 2 hours. Serve with a slotted spoon.
    • 




As rhubarb is currently in season, you may also wish to top your salad off with some home made rhubarb vinaigrette. 
Rhubarb is rich in healthy fibres to keep your gut bacteria happy, as well as vitamin K which supports bone maintenance!



Vinaigrette:






1 cup chopped fresh rhubarb, about 120 g


1/4 cup water


2 tbsp maple syrup


1 tbsp red-wine vinegar


2 tsp Dijon mustard


1/4 cup olive oil


1 tbsp poppy seeds






Instructions




    

  • BOIL rhubarb with water in a small saucepan over medium, until rhubarb is tender, about 5 min. Scrape into blender along with maple syrup, vinegar, Dijon and oil. Blend until smooth. Stir in poppy seeds.
    • 



Recipes from:




Spring salad with rhubarb vinaigrette






Mediterranean Chard Salad






50 Spinach Salad Recipes You’ll Love to Eat