5 Summer Salads I Eat on Repeat (and Why Seasonal Eating Matters)
Summer is the perfect season to lean into fresh, vibrant, and nutrient-dense meals that actually make you feel good. As a physician, I talk a lot about gut health, blood sugar stability, and reducing inflammation—but let’s be real: food should also be simple, craveable, and in season.
That’s why I rely on a handful of easy, satisfying salads all summer long. These aren’t sad side dishes. These are fiber-rich, protein-packed, colorful meals that support your gut, metabolism, and mood—and happen to taste incredible too.
Why Eat Seasonally?
Eating seasonally isn’t just trendy—it’s smart. Seasonal produce is:
Fresher (which means more nutrients)
More flavorful (because it’s harvested at peak ripeness)
Usually more affordable (hello, budget-friendly grocery trips)
Gentler on the planet (less transport = lower emissions)
In short: your body, taste buds, and wallet all win. Here are 5 go-to summer salads I’ve been eating on repeat:
1. White Bean & Arugula Salad with Lemon-Tahini Dressing
This one’s a gut-health dream. Beans bring fiber, resistant starch, and plant-based protein—great for blood sugar and digestion. Arugula adds a peppery crunch and detox-supporting compounds.
Ingredients:
1 can cannellini or navy beans (rinsed)
2 big handfuls of arugula
Cherry tomatoes, halved
Cucumber slices
Dressing: tahini, lemon juice, olive oil, garlic, salt
Bonus: Beans are budget-friendly and keep you full for hours.
2. Watermelon, Feta & Mint Salad
Hydrating and refreshing, this is basically summer in a bowl. The natural sweetness of watermelon pairs perfectly with salty feta, and mint adds a cooling finish.
Ingredients:
Cubed watermelon
Crumbled feta (or a plant-based version)
Fresh mint, torn
Squeeze of lime + drizzle of olive oil
Why I love it: Watermelon is full of water and antioxidants like lycopene, great for skin and heart health.
3. Grilled Corn, Avocado & Black Bean Salad
This one’s perfect for meal prep and makes a great taco filling too. It's loaded with fiber, healthy fats, and resistant starch.
Ingredients:
Grilled or roasted corn
1 can black beans (rinsed)
Diced avocado
Diced red onion
Lime juice, cumin, salt, olive oil
Gut win: The mix of fiber + healthy fat supports digestion and stable energy.
4. Peach & Tomato Caprese with Basil Oil
Sweet peaches + juicy tomatoes = an unexpected, flavor-packed combo. Basil oil makes it feel a little fancy without any effort.
Ingredients:
Sliced ripe peaches
Sliced tomatoes
Mozzarella (or dairy-free alt)
Basil, blended with olive oil and a pinch of salt
Seasonal perk: Peaches and tomatoes are at their peak in midsummer—don’t miss this window!
5. Spinach & Strawberry Salad with Balsamic Glaze
This is the easiest of them all—and one of the best for brain and heart health. Spinach is rich in folate and iron, and strawberries bring vitamin C and fiber.
Ingredients:
Baby spinach
Sliced strawberries
Crumbled goat cheese or feta
Walnuts or sliced almonds
Balsamic reduction or vinaigrette
Optional add-on: Grilled chicken or salmon for a full meal.
Salads don’t have to be boring, and healthy eating doesn’t have to be expensive or complicated. Start with what’s in season, add fiber and protein, and don’t be afraid to play with textures and flavors.
Whether you’re feeding a family, meal-prepping for the week, or just trying to stay cool and nourished, these summer salads have your back—gut, mood, and energy included.