Eat the Rainbow: How to Build Your Perfect Summer Salad
Summer is here, and gardens are overflowing with greens, juicy fruit and edible flowers begging to be picked. It’s the perfect time to build a beautiful, gut friendly salad that nourishes body and spirit.
Salads are one of my favorite ways to celebrate summer, but not just any salad. This season, we’re going beyond boring bowls of just lettuce. This season let’s think color, texture, flavor, and ingredients that support your body from the inside out.
Why Salads Work Best In Summer
If you, like me, have slower digestion, raw foods can sometimes feel heavy or uncomfortable. But summer is the one season when our bodies may can handle a bit more raw, especially when paired with warming spices and grounding fats.
The key is balance. Think cooling and hydrating veggies alongside toasted seeds, warming vinaigrette and fresh herbs.
How to Build a Perfect Summer Salad
Here’s my go-to-formula :
- A base of vibrant greens (bonus points if they’re local or from a farmers market)
- Crunchy seasonal veggies like radishes or thin sliced summer squash
- Something warm and grounding like pumpkin seeds or sunflower seeds toasted with ghee
- A creamy fat - avocado, feta, or goat cheese
- A protein boost -grilled chicken, boiled eggs, tofu, or tempeh*
- A signature dressing (see recipe below)
Dressing Options to Tie It All Together
🍋Citrusy Fire Cider Vinaigrette
- 1/2 lemon juiced
- 1 tbsp apple cider vinegar
- 1 tbsp olive or sesame oil
- 1 tsp Âmes Thés Fire Cider (optional but recommended)
- salt & pepper to taste
🌿Creamy Herb Dressing
- 1 tbsp of vegan Mayo
- 1/4 cup fresh mint & parsley (finely chopped
- 1 tbsp apple cider vinegar
- 1 tsp Âmes Thés Fire Cider for an extra zip (optional but recommended)
- salt & pepper to taste
🌺Top with Edible Flowers to Add Beauty & Flavor
Make sure your flowers come from a clean, pesticide free source.
- Rose petals- sweet and floral (remove the white base to avoid bitterness)
- Hibiscus - tart and tangy
- Lavender - light, floral and calming
- Calendula -peppery petals that pop in salads, pasta and stir fries.
Bonus Toppings from Our Apothecary
Add a functional boost to your salad with these blends:
Brain Boost A nootropic herbal blend that supports clarity, focus, and mental energy.
To the Bone A mineral rich blend that supports bone, joint and skin health.
Fire Cider A zesty herbal tonic made to support bone, digestion, circulation and immune support. Use it as a bold addition to your vinaigrette or drizzle a teaspoon directly onto salad for an extra kick.
*Tempeh vs. Tofu- What’s the Difference?
Tempeh is a vegetarian protein made from fermented soybeans, giving it a firmer texture and richer nutrient profile. Unlike tofu, it’s fermented, making it easier to digest and absorb.
Slow Digestion Tip:
If your digestion feels sluggish, pair your salad with cooked elements like roasted veggies, warm protein, or toasted seeds. Warming spices like cumin, black pepper or mustard seed may help support healthy digestion.
Your Invitation
Assemble your salad with intention, touch the ingredients, breathe in the herbs, and get creative. Whisk your dressing in a bowl, drizzle it over and finish with a sprinkle of beautiful flowers and fresh sprouts. Enjoy! It’s a moment to eat intuitively and connect with the season.
Support your gut while enjoying seasonal food. Add a splash of Fire Cider or a sprinkle of our To the Bone blend to your next bowl. Tap here to shop our apothecary.
Now, go outside. Get Inspired. Let nature guide your plate.