Fresh summer salads: 3 recipes approved by nutritionists

Salads are what you want most at this time of year. If you don't have great ideas enough to put together at home, it's best to follow these suggestions. They're fresh and approved by nutritionists. You want better than this?

12/08/2026
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ANDwe are in the middle of summer and a salad is what you want most in this heat. If you don't already know what ingredients to put together at home, nothing like following the suggestions we have for you. Best of all, they're approved by nutritionists.

Francisca Oliveira, Claudia Maranhoto and Mariana Abecassis suggests perfect fresh salads for this time of year. Look at the recipes.

Viral cucumber salad

Nutritionist Francisca Oliveira shows you how to make this recipe that has gone viral.

Ingredients:
1 cucumber
Two tablespoons of cream cheese/cottage cheese
1 avocado
1/2 red onion or chives sliced
Smoked salmon/chicken/atum
Sesame seed
1 pinch of salt
Black pepper

Method of preparation:
1- Wash the cucumber thoroughly and dry it.
2- Cut the cucumber into very thin slices.
3- Place the sliced cucumber in a container and add the remaining ingredients in this order: cream cheese, 1/2 avocado, 1/2 sliced purple onion, salmon/chicken, sesame seeds, salt and pepper.
4- Mix and shake everything well.

Quinoa and grain salad

This recipe gives to four people and is from nutritionist Claudia Maranhoto.

Ingredients:
1 Small tea of raw quinoa
600g cooked chickpeas
1⁄2 Manga
2 Fresh tomatoes
– 1⁄4 purple cabbage
1 Cucumber
Fresh cilantro
Black olives
2 c chia soup
Nuts or cashew

Preparation:
Cook the quinoa in water and salt and the grain separately.
Nuna big cup join the quinoa and the grain.
Cut the mango, the tomato, the mango and the cucumber into cubs. Cut the purple hear in the shape of a julian.
Add the other ingredients, olives, chia and nuts or cashews. Stitch the fresh coriander and join the salad.
Season with the sauce.

Avocado sauce:
1 Mature avocado
100ml of water (fit to desired texture)
Lemon juice
Grinded coriander
1 c garlic powder dessert or 1 garlic tooth
Salt to taste
Crush all ingredients in the blender.
Adjust the spices.
And put over the salad.

Tuna salad

This recipe is by the nutritionist Mariana Abecassis.

Ingredients:
Sheet Mix
1/2 can of tuna (in olive oil or natural)
1 yellow plum
5 cashews
Creamy balsamic

Method of preparation:
1- In a bowl, put the lettuce/mix of leaves, the tuna, the plum broken into small pieces and the five cashews also into small pieces.
2- Season with creamy balsamic.

Here's a recipe for perfect mushroom quiche to take in the lunch

This recipe for vegetable quiche, from Teleculinaria, gives six people and is perfect to take in the lunch – if you are on vacation or go to work. Write down the steps right away.

Mariline Right Rodrigues