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Summer Salads - Meals for maintaining that beach body

Published:Thursday | June 26, 2014 | 12:00 AM
Chef Kevin Betton - Contributed Photos
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The summer heat is already on and we anticipate long, lazy days at the beach, and pool parties galore. So, as women get ready to take their favourite itsy-bitsy teeny-weeny yellow polka dot bikini out of hibernation and the men hit the gym for a last-minute touch-up to their summer bodies, here is something that's just as good for your body inside and out.

Executive chef at Sandals, Carlyle Kevin Betton, dares you to replace one meal each day with one of his healthy, summer salads. For breakfast, lunch or dinner, these salads go the distance, and with the shortest possible prep time, you'll be out of the kitchen and soaking up the sun in no time.

Papaya, Pineapple & Coconut Salad

Ingredients:

1 small papaya (peeled, deseeded and diced medium)

1 small pineapple (diced medium)

1 small tomato (diced)

1 small cucumber (sliced)

1/2 cup plain yogurt

Salt and freshly ground black pepper, to taste

1/2 cup shredded coconut (toasted)

2 sprigs fresh mint

Directions:

1. Toss all vegetables (except cucumber) in mixing bowl. Add plain yogurt and season with salt and pepper to taste.

2. Arrange cucumber in a bowl overlapping, to form a circle.

3. Place tossed fruits and vegetables in the centre and garnish with the coconut and fresh mint.

Callaloo, Tomato and Pineapple Salad

Ingredients:

16 callaloo leaves (blanched)

4 tbs olive oil

Salt and freshly ground black pepper, to taste

1 medium pineapple (peeled and sliced thin)

1 medium tomato (cored and skin removed)

1 small red onion (cut in thin rings)

1 cup cranberry juice

1 cup balsamic vinegar

1 tbs honey

Directions:

1. In a small mixing bowl, toss callaloo leaves with half of the oil, salt and pepper, and set aside.

2. Season pineapple with the remaining oil, salt and pepper, and place on a medium-high grill until grill mark is reached.

3. Slice tomato and arrange pineapple, callaloo and tomato alternately with red onions.

4. Meanwhile, in a small saucepan over low heat, stir together the cranberry juice, balsamic vinegar and honey, and cook until reduced to a syrupy consistency. Then remove from heat and cool completely.

5. When ready to serve, dress the salad with the cranberry-balsamic reduction.

Oriental Chicken and Grilled Cantaloupe Salad

Ingredients:

6 ounces chicken breast

Salt and freshly ground pepper, to taste

1/2 cup plum sauce

1/4 cup soy sauce

1/4 cup sweet chili sauce

3 ounces cantaloupe

1 ounce raisins

1 small carrot (julienne)

1 small lettuce (julienne)

1 ounce red pepper (julienne)

1 ounce yellow pepper (julienne)

1 ounce green pepper (julienne)

1/2 ounce red onion

1 ounce red cabbage (shredded)

1 small tomato (cut in wedges)

1/4 cup olive oil

1 cup apple cider vinegar

1 ounce ginger (shredded)

Directions:

1. Lightly season chicken breast with salt and pepper, grill halfway through on a medium-high grill, and set aside.

2. Combine half of the plum sauce, soy sauce and sweet chili sauce in small mixing bowl. Coat the chicken breast generously with the sauce, then return the chicken to the grill and cook through completely. Remove and allow to rest for 5 minutes.

3. In a mixing bowl gently toss together all of the vegetables.

6. In a separate bowl, whisk together the oil and vinegar, then add the remaining plum sauce and ginger. Pour over the vegetables and gently toss to coat. Slice the chicken and place on top of the salad.

Oriental Chicken and Grilled Cantaloupe Salad

Ingredients:

6 ounces chicken breast

Salt and freshly ground pepper, to taste

1/2 cup plum sauce

1/4 cup soy sauce

1/4 cup sweet chili sauce

3 ounces cantaloupe

1 ounce raisins

1 small carrot (julienne)

1 small lettuce (julienne)

1 ounce red pepper (julienne)

1 ounce yellow pepper (julienne)

1 ounce green pepper (julienne)

1/2 ounce red onion

1 ounce red cabbage (shredded)

1 small tomato (cut in wedges)

1/4 cup olive oil

1 cup apple cider vinegar

1 ounce ginger (shredded)

Directions:

1. Lightly season chicken breast with salt and pepper, grill halfway through on a medium-high grill and set aside.

2. Combine half of the plum sauce, soy sauce and sweet chili sauce in a small mixing bowl. Coat the chicken breast generously with the sauce, then return the chicken to the grill and cook through completely. Remove and allow to rest for 5 minutes.

3. In a mixing bowl gently toss together all of the vegetables.

6. In a separate bowl, whisk together the oil and vinegar, then add the remaining plum sauce and ginger. Pour over the vegetables and gently toss to coat. Slice the chicken and place on top of the salad.

Callaloo, Tomato and Pineapple Salad

Ingredients:

16 callaloo leaves (blanched)

4tbs olive oil

Salt and freshly ground black pepper, to taste

1 medium pineapple (peeled and sliced thin)

1 medium tomato (cored and skin removed)

1 small red onion (cut in thin rings)

1 cup cranberry juice

1 cup balsamic vinegar

1tbs honey

Directions:

1. In a small mixing bowl, toss callaloo leaves with half of the oil, salt and pepper, and set aside.

2. Season pineapple with the remaining oil, salt and pepper, and place on a medium-high grill until grill mark is reached.

3. Slice tomato and arrange pineapple, callaloo and tomato alternately with red onions.

4. Meanwhile, in a small saucepan over low heat, stir together the cranberry juice, balsamic vinegar and honey, and cook until reduced to a syrupy consistency. Then remove from heat and cool completely.

5. When ready to serve, dress the salad with the cranberry-balsamic reduction.

Papaya, Pineapple & Coconut Salad

Ingredients:

1 small papaya (peeled, deseeded and diced medium)

1 small pineapple (diced medium)

1 small tomato (diced)

1 small cucumber (sliced)

1/2 cup plain yogurt

Salt and freshly ground black pepper, to taste

1/2 cup shredded coconut (toasted)

2 sprigs fresh mint

Directions:

1. Toss all fruits and tomato in mixing bowl. Add plain yogurt and season with salt and pepper to taste.

2. Arrange cucumber in a bowl overlapping, to form a circle.

3. Place tossed fruits and vegetables in the centre and garnish with the coconut and fresh mint.