The Summer Salad That Actually Satisfies

That 3 PM energy crash despite having a salad for lunch? It’s not in your head. More often than not, the salad is to blame. Many are too small to keep you full, drenched in sugary dressings, and loaded with refined carbohydrates (*cough* croutons) that cause your energy to spike and then nosedive.

The salads that fuel you have a trifecta of protein, fiber, and healthy fat. That’s why I built my Summer 2025 Super Salad around these pillars! With 25g of plant-forward protein (or you could use chicken or salmon too) and 12-14g of fiber, it’s nutrient-dense, puts clean fuel in my tank, and tastes great.

Before you think this recipe is coming from some kitchen guru, let me tell you: I am not a good cook, nor do I even really enjoy cooking. But I love eating.

Here’s the recipe (and why it works):

The Summer Salad of 2025 Ingredients

• 4 oz firm tofu: A powerhouse of protein and calcium. Tofu also contains isoflavones, which may help modulate estrogen receptors (a big plus for women in menopause!).
• 4 cups mixed greens: Kale and baby spinach = fiber, antioxidants, and indole-3-carbinol compounds that support estrogen metabolism.
• ½ cup red cabbage (shredded): Red cabbage gets its purple hue from anthocyanins, an antioxidant linked to reduced inflammation and better brain function.
• ½ cup shaved broccoli: Brimming with iron, calcium, and potassium.
• ½ cup roasted sweet potato: A complex carb rich in potassium and beta carotene. Sweet potato gives staying power to a salad and keeps blood sugar more stable than refined grains.
• 1 Gala apple (thinly sliced): Has soluble fiber to feed the gut microbiome.
• 2 tbsp pickled onions: For a little tang, prebiotic fiber, and a flavor punch.
• 1 tbsp crumbled feta cheese: A hit of calcium and protein.
• 1 tbsp pepitas + 1 tbsp sunflower seeds (optional): Healthy fats, magnesium, and zinc (all key for bone health and hormone function).
• ¼ cup shelled edamame + ½ cup chickpeas (optional): More protein, fiber, and a steady source of phytonutrients that support heart health and blood sugar regulation.

Assembly: Toss all the ingredients together in a big bowl. No cooking, cutting, or oven required. As for the dressing? Mix 1½ tbsp olive oil with a squeeze of lemon juice before adding a pinch of salt and pepper.

As a doctor and nutritionist, I’d strongly recommend you use extra virgin olive oil (EVOO) in this recipe (and in all your other dishes!). EVOO is a great source of heart-healthy fats, vitamins, and polyphenols.

That last one is key. Polyphenols are powerful antioxidants that have been shown in several studies to reduce inflammation and promote heart health.