5 unusual summer salads that will bolster your health in the Alabama heat

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Memorial Day has come and gone, most schools are out and summer is fast approaching, which means one thing: the Alabama heat is upon us.

That said, there’s no better time to up your salad game than the summer months, when eating fresh, light and healthy food feels so good. Keep reading for four recipes and some great tips from Mobile-based chef Rob Varner and Chews Wisely Alabama.

Almost anything tastes good in a salad

Chef Rob is a big fan of concocting salads out of whatever seasonal fruits and veggies are available. As you know, your local farmers market is a great place to find these.

He often starts with mixed greens for his veggie-based salads, and is a big fan of a watermelon-based salad, like this mojito fruit salad with a balsamic drizzle or another earthy vinaigrette.

For dressings, he has a few favorites:

• Balsamic vinaigrette
• Southern goddess dressing, with low-fat sour cream, herbs + lime juice
• Honey jalapeño vinaigrette

Filling your plate with fruits and veggies is a great way to eat the colors of the rainbow, a delicious start to improving your health and preventing disease.

Mixing different textures and flavors makes it all more interesting and satisfying for you and the ones you’re feeding to enjoy.

If you like following a recipe, check out these four salads plus one dressing you can make next time you’re in the mood for something refreshing.

1. Cowboy ‘caviar’

Whether you’re headed to a tailgate or hosting a potluck, this one’s sure to be a hit. Crossing the line between salad and salsa, cowboy ‘caviar’ is a vegetarian sensation full of healthy beans, veggies and herbs.

This one packs a flavor punch with jalapenos and Wickles pickles. Feel free to change up ingredients with what you have on hand (peaches would be an amazing addition), and serve with tortilla chips for just the right amount of crunch.

2. Mobile’s famous West Indies salad

Crab meat is the star of the show in Mobile’s famous West Indies salad.

Serve this light and tangy salad over a bed of lettuce or on crackers.

Not a fan of crab meat? Substitute jackfruit or shredded white fish and enjoy.

3. Springtime chicken salad

Next time you have some leftover rotisserie chicken, you’ve got to try this springtime chicken salad.

It’s got a great blend of crunchy and creamy textures, plus some surprising notes like blueberries and pecans.

The fresh veggies and Dijon dressing make this a chicken salad you’ll want to return to again and again.

4. Sunflower-ginger slaw

I love it when a salad gets the crunch just right, and this sunflower-ginger slaw does just that. The shredded cabbage and sunflower seeds bring the crunch, while the flavors in the dressing resemble sesame peanut noodles (without the noodles, of course).

You can make it spicy with sriracha or leave that out for a milder flavor. You could easily turn this into a main dish by adding in more veggies and some hard boiled eggs.

5. Southern goddess dressing

Every good salad needs a dressing, and this herby Southern goddess dressing hits the spot. Parsley, green onion, basil and fresh garlic bring the freshness; Worcestershire sauce, Dijon mustard and lemon juice give it a kick; blending it all together with lowfat yogurt makes it creamy and delicious.

It takes about five minutes to make with a food processor, and you can put it on literally anything.

For more delicious + healthy recipes, check out Chews Wisely Alabama or submit your own recipes.

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