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Fast Summer Easy Salad

Veggie Quinoa Salad, the perfect fast, summer, easy salad

The generous vegetable bounty of summer is upon us. We are running amok with zucchini, tomatoes, and watermelons. This plethora of vegetables lends itself to this perfect fast, summer easy salad. The pure, simple pleasures of summer: fresh, garden produce. Our bodies are primed to absorb the nutrients housed in these pieces of goodness. There is a reason produce grows in certain places at certain times.

Fast summer easy recipe
Fast Summer Easy recipe

Summer Produce

Eating produce in season is essential for the body to absorb the nutrients they have to offer. Stop by your local farmer’s market and pick up season vegetables to make this quick summer easy salad. It’s even better when you let it sit over night.

One cup (223 grams) of cooked zucchini provides:

  • Calories: 17
  • Protein: 1 gram
  • Fat: less than 1 gram
  • Carbs: 3 grams
  • Sugar: 1 gram
  • Fiber: 1 gram
  • Vitamin A: 40% of the Reference Daily Intake (RDI)
  • Manganese: 16% of the RDI
  • Vitamin C: 14% of the RDI
  • Potassium: 13% of the RDI
  • Magnesium: 10% of the RDI
  • Vitamin K: 9% of the RDI
  • Folate: 8% of the RDI
  • Copper: 8% of the RDI
  • Phosphorus: 7% of the RDI
  • Vitamin B6: 7% of the RDI
  • Thiamine: 5% of the RDI


Here are the nutrients in a small (100-gram) raw tomato

  • Calories: 18
  • Water: 95%
  • Protein: 0.9 grams
  • Carbs: 3.9 grams
  • Sugar: 2.6 grams
  • Fiber: 1.2 grams
  • Fat: 0.2 grams


The nutrition facts for 1 cup (91 grams) of raw broccoli are:

  • Calories: 31
  • Water: 89%
  • Protein: 2.5 grams
  • Carbs: 6 grams
  • Sugar: 1.5 grams
  • Fiber: 2.4 grams
  • Fat: 0.4 grams


Water is essential during summer. We sweat and don’t always replenish. Vegetables and fruits are high in water content. Eating them helps replenish what we excrete. When we sweat, we deplete our body of not only water but also potassium and magnesium are necessary for proper muscle function. Vegetables are essential in replacing those.

Cellular speaking, our cells are kept in working order when proper nutrients are absorbed. Much like your car running near empty vs. on full. This veggie, quinoa salad provides cells with much needed vegetable nutrients, but protein from quinoa.


Protein is one of the main benefits of quinoa. Nutritional information is based on a single cup of quinoa and you get eight grams of protein. It is really important to get enough protein because it is used for lots of different things throughout the body.

Your hair and your nails are mostly made of protein. That’s why people who are not getting enough protein often suffer from unhealthy-looking hair, thin or brittle nails, or have a harder time recovering from things like nail fungus. Your body also uses protein to build new tissue and repair existing tissue.

You need protein to make enzymes and hormones; in fact, you need protein to make all kinds of chemicals within your body that you need every day. In addition, most people think about calcium when it comes to bones, but protein is an essential component as well along with an essential component of muscle, skin, and blood.

Veggie, Quinoa Salad Recipe

Butter or EVOO for sauteeing





1/2 avocado



1 cup quinoa cooked

Mix sauteed veggies into quinoa when cooked. Add fresh tomato and avocado, and olives. Season to taste.

Nutritional analysis: 413 calories, 38 g carbs (1/2 c cooked quinoa), 25 g fat, 9 g protein, potassium 1,118 mg,


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