Summer Salads: Delicious Seasonal Recipes for Your Fertility Diet

Ah, sweet summertime. The season of dining al fresco, taking trips to the beach, and perusing farmer's market stands. With the bounty of ripe fruits and vegetables available, it's the perfect opportunity to try out some new summer salads!

Skip to a section:

• Why Eating Seasonally is So Beneficial
• Shifting Your Perspective On Nutrition
• Fertility-Friendly Summer Salad Recipes
• Cucumber, Tomato & Mint Salad with Yogurt Dressing
• Salmon & Summer Vegetable Rice Salad
• Hearty Mediterranean Bean Salad
• Why is fertility nutrition so important?
• Get Your Personalized Nutrition Plan

Why Eating Seasonally is So Beneficial

Crispy cucumbers, juicy tomatoes, sweet peaches, and tangy melons are just a few of summer’s great grows and in turn, some of the best ingredients for your freshest meals. Throughout the warmer months, so many yummy fruits and veggies are right at our fingertips!

Our nutritionists also recommend considering eggplant, arugula, green beans, zucchini, and corn while you’re walking around the produce section of your grocery store or better yet, your local farmers’ market. Not only will these crops be the best tasting and help you in your wellness journey, they will also be easiest on the wallet.

Choosing in-season produce is a great way to eat healthy and fresh foods!

Did you know? We have a full Integrated Fertility & Wellness program here at Illume Fertility, offering acupuncture, counseling, nutrition, support groups and more. We encourage you to explore all of your options.

Shifting Your Perspective On Nutrition

That's not to say that eating seasonally is always easy. It takes preparation, assembly, and a willingness to improvise with what’s available. And let's be honest: when you’re struggling with fertility and your energy is depleted, any kind of short cut (especially in the kitchen) may seem tempting. We get it!

But what if you looked at food as an essential part of achieving your end goal? What if building a balanced, nutritious plate could also help you build your family? Making fresh, seasonal choices when it comes to food will benefit not only your health, but support you in reaching your bigger goals too.

Fertility-Friendly Summer Salad Recipes

Below are two easy recipes to help you add some seasonal variety into your fertility wellness journey. They are the perfect complement to summer meals, high in nutritional value, and most importantly, delicious!

Did you know? Studies have shown that people who enjoy full-fat dairy products are typically leaner than those who opt for the no-fat or low-fat varieties, so don't be afraid to include them in your diet. 

Cucumber, Tomato & Mint Salad with Yogurt Dressing

Have an abundance of summer vegetables in your kitchen? Try this easy, delicious Cucumber, Tomato & Mint Salad. Crisp tomatoes and cucumbers mixed with garlic, cilantro, and mint - all tossed in a tangy yogurt dressing. 

Makes 2-4 servings.

Ingredients:

• 2 cups plain full-fat yogurt
• 1 garlic clove, crushed
• ½ tsp ground cumin
• 1/8 cup (or more) mint leaves, thinly sliced
• 1/8 cup cilantro, chopped
• 1 large cucumber (or 2 medium)
• ½ cup diced tomato
• Salt and freshly ground pepper, to taste

Directions:

1. In a medium bowl, mix together the yogurt, garlic, and cumin.
2. Peel and de-seed your cucumber and grate about a cup’s worth over a paper towel. Strain the excess moisture out over your sink by wrapping the paper towel around grated cucumber and gently squeezing.
3. Dump the grated cucumber, diced tomatoes, sliced mint leaves, chopped cilantro, salt, and pepper into your bowl. Mix well.
4. Serve immediately or store in your refrigerator for up to two days.

Salmon & Summer Vegetable Rice Salad

Looking for a more robust, entrée level salad? Enter the Salmon & Summer Vegetable Rice Salad. This dish packs a nutritious punch with healthy grains, protein, Omega-3s, and conception-friendly folate. What’s more, this salad is super versatile, making it a great option for all seasons!

Just replace the veggies below with butternut squash in the fall, Brussels sprouts in the winter, or arugula in the spring. Another variation can be your choice of grain. The recipe below uses brown rice, but quinoa or farro would make great substitutions, if you prefer!

As you gain a greater kitchen confidence, this salad will transition through the year and allow you to be more experimental.

Makes 2-4 servings.

Ingredients:

• 3 hard boiled eggs
• 1 cup of dried brown rice
• 4 ounces green beans
• 2 six-ounce cans wild pink salmon (or fresh salmon)
• 1 cup cherry tomatoes, halved
• 1/3 cup black or green olives, pitted and chopped
• ¼ cup red onion, finely chopped
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 1/8 cup parsley, chopped
• Salt and freshly ground pepper, to taste

Directions:

1. Cook rice according to directions.
2. While rice cooks, prep green beans. Trim and cut into 2-inch pieces. Boil for 3-5 minutes or until crisp tender. Strain and run cold water over the beans.
3. Add the cooled beans to the cooled rice, along with all the other ingredients.
4. Serve immediately or refrigerate for up to one day.

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Mediterranean Bean Salad

Rich in fruits, vegetables, whole grains, and heart-healthy fats, there is growing evidence that eating a Mediterranean diet may also be beneficial for fertility. With that in mind, why not add a Mediterranean Bean Salad to the mix?

This delicious salad packs chickpeas, white beans, your favorite Mediterranean vegetables, and feta cheese into one healthy salad - all topped with a light, lemony dressing. This works perfectly as a side dish to a meal or even as lunch with pita bread and hummus!

Makes 6 servings.

Salad ingredients:

• 1 - 15 ounce can of chickpeas, drained and rinsed
• 1 - 15 ounce can of white beans, drained and rinsed
• 1/4 cup kalamata olives, halved (use pitted olives)
• 1/3 cup roasted red peppers, drained, chopped
• 1/2 of a small red onion, chopped
• 1 cup cherry tomatoes, halved
• 1 green bell pepper, seeds removed, diced (or color of your choice)
• 1/2 of an english cucumber, diced
• 1/2 cup crumbled feta cheese (optional)
• Handful of fresh mint, chopped
• Handful of fresh parsley, chopped
• 4 green onions, chopped

Dressing ingredients:

• 1/4 cup extra virgin olive oil
• 2 Tablespoons red wine vinegar
• 1 lemon, juiced
• 2 garlic cloves, minced
• Salt and pepper to taste
• Optional spices: 1 teaspoon of any spice you like {try sumac, za'atar or oregano}
• Crushed red pepper for extra spice

Directions:

1. In a large bowl, mix together the chickpeas, white beans, olives, roasted red peppers, red onion, cherry tomatoes, bell pepper, cucumber, feta cheese, mint, parsley, and green onions.
2. In a large mason jar or salad dressing container, add the olive oil, red wine vinegar, lemon juice. and garlic, then whisk together.
3. Add salt and pepper to taste and one teaspoon of an additional spice if you like. Drizzle the dressing over the salad and toss gently to coat.
4. Serve with hummus and pita bread or use this salad as a topping for pita wraps, hummus plates, or falafel.

Recipe adapted from A Cedar Spoon.

Why is fertility nutrition so important?

While there are many factors when it comes to fertility success, many of them often feel out of our control. Focusing on what you can control (like your nutrition) is one of the best ways to lower stress and help you feel more empowered as you work to achieve your fertility or family-building goals.

We say it all the time, but fertility really does start with your lifestyle, and summer is a great time to take your wellness outdoors and spend time with the ones you love. Enjoy a walk on the beach or a swim in the lake and don't forget to toss a crisp seasonal salad into the mix to fuel your adventures!

Trying new, healthy foods is just one pathway to wellness, and ultimately, fertility. 

Get Your Personalized Nutrition Plan

Our registered dietitian nutritionist team at Illume Fertility is always happy to help you create sustainable nutrition and lifestyle habits, so don't hesitate to reach out for support from our experts at any point on your fertility journey! If you're a current patient, ask your patient navigator or nurse to get you set up with an appointment, or reach out to us to learn more.