This summer salad makes your mouth water right away. Because the combination of fresh herbs, grilled nectarine and creamy Burrata is truly divine. For this reason, I did not want to keep this delicious recipe from you any longer and so there is no sweet recipe this Sunday for once. Instead, today I want to give you a few tips for delicious and healthy salads. And of course I also have this amazing summer salad recipe for you!
Is salad always healthy?
Have you too ever ordered a salad when going out to eat because you preferred something healthy and lower in calories? I’m sure most of us have done so before. But unless have an incredible craving for the salad, I would never recommend you a salad in the restaurant in order to keep the calories in check. After all, salads aren’t always a healthier option, either. And even more so, most of the time they are insanely high in calories. I know, that’s really hard to imagine, although it never really keeps you full for very long. But mainly because of the dressing and the various toppings, they get a pretty high calorie density.
My favorite example is the classic Caesar salad. You may actually assume this one is particularly high in protein or even low in fat because of the chicken and the light-seeming “yogurt dressing”. But in truth, one serving hides over 900 calories! Hard to believe, right? If you want to see for yourself, I’ll link you an example recipe. Unfortunately, even with other salads, it usually doesn’t get significantly better. Which is why I always prefer to order a bowl of pasta at a restaurant and rather make my own salad at home.
Healthy Salads – My Tips and Tricks
In fact, if you make your own salad, you can save a lot of calories in certain ways. And by far the biggest difference here can be the dressing. Most times dressings are insanely high in calories, as they are made on the basis of mayonnaise, plenty of oil or nuts. Often, these foods are also not even unhealthy, but simply very dense in calories. And since no one just drizzles a teaspoon of dressing all over his or her salad, it adds up to numerous calories.
That’s why I try to use oil and also nut products very sparingly. Of course, I do not leave them out completely, but I combine them with further flavor carriers.For this summer salad, I opted for a light balsamic dressing. For this, however, I use only one teaspoon of olive oil per serving. I mix it with a tablespoon of balsamic vinegar and a teaspoon each of mustard and honey. Then I add a bit of water and seasoned with salt and pepper. However, at this stage it would taste a bit boring. That’s why I like to add some fresh herbs to the dressing. In this case, I finely chopped some fresh mint and basil and mixed it into the sauce. And in combination with the sweetness of the honey, the spiciness of the mustard and the acidity of the balsamic, this creates a well balanced and delicious salad dressing.
Summer Salad with Grilled Nectarine and Creamy Burrata
In addition to the dressing, you can also pay some attention to your toppings. After all, the lettuce and dressing alone do not make a full meal. For this reason, you should always include a protein source in your salad. This could be beans, tofu, chicken, shrimps or eggs. For this salad, I chose to use a vegan chicken substitute. But I’ve also made it with regular chicken before, and I can also imagine shrimp perfectly well here. In other words, you can always swap out my ingredients for something else too.
I really like to have a fresh kick in my salad. That’s why I always add some fruit to it. And since the nectarine and peach season has just started again, I go with some grilled nectarine wedges. If you don’t have much time, you can certainly add them directly to the salad. But I promise you, they taste even better grilled. I also like to sprinkle them with a touch of coconut blossom sugar so they caramelize even better. But this step is definitely optional.
Burrata – a creamy and delicious Italian kind cream cheese
First off, burrata is certainly not a low-calorie cream cheese. So if you really want to keep your salad pretty low in fat, you might be better swapping it out for a light mozzarella or some skyrella cheese. But I do love burrata. And so far, since this salad is really light and very low in fat, I like to treat myself to some of that super creamy cheese here. If you haven’t heard of burrata before, it’s a special type of mozzarella that originated in southern Italy. It is also similar to mozzarella in terms of production, but it is one of the few products that is still made by hand. In principle, burrata is a kind of creamy mozzarella, which is in the form of creamy strands which are hold together in a kind of cheese sack. As you cut it, the delicious cheese flows out and spreads all over your salad.
Balance is the key!
And since for me Burrata is one of the best cheeses, I like to treat myself to it every now and then. For me, a balanced diet always means treating yourself every now and then. And on some days that means a scoop of ice cream, sometimes going out for dinner and on other times it means to have some Burrata. And especially in combination with this healthy and calorie-conscious summer salad, it doesn’t weigh too heavily here.
I hope you like the recipe and I was able to give you some helpful tips for making wholesome salads. Feel free to let me know if you would like to see more delicious salad recipes from me. Of course you can already find a few on my blog, maybe there is already something for you :Print Recipe
Summer Salad with Nectarine and Burrata
- 1 tsp olive oil
- 1 tbsp balsamic vinegar
- 2 tbsp water
- 1 tsp honey or maple syrup
- 1 tsp Dijon mustard
- 1 spring fresh mint
- 1 handful basil
- 1 package of your favorite lettuce mix spinach, arugula, etc. (~100g)
- ½ nectarine or peach
- ½ tsp coconut blossom sugar
- 2 oz Burrata cheese alternatively some low fat mozzarella cheese or somethink like that
- For the dressing, mix all the ingredients in a bowl, wash and finely chop the herbs and add them to the dressing.
- Sauté the vegan chicken in a frying pan sprayed with a little bit of non stick cooking spray or olive oil over medium heat for 4 to 5 minutes. Meanwhile, wash the nectarine and cut one half into 5 to 6 wedges. Remove the chicken from the pan and set it aside. Add the nectarine wedges to the pan and sauté for about 2 minutes, sprinkle with the coconut blossom sugar and then flip them over and sauté for another 2 minutes over low heat.
- Wash the lettuce and drain well (if possible, spin dry in a salad spinner). Place the lettuce in a bowl add the dressing and give it a toss. Top with the nectarine wedges and chicken. Finally, carefully tear the burrata into pieces and spread them over the salad.
- calories: 356 kcal
- fat: 17 g
- carbohydrates: 17 g
- protein: 28 g