Inside: Spring is the perfect time for growing a vegetable garden with your kids and summer is the best time for reaping the benefits of that garden. Here is a healthy summer salad created by our whole family from the many veggies we grow in our garden each year. These six simple ingredients are packed with vitamins, minerals, and nutrients that will build your body, help you lose weight and give you glowing skin. Your kids will love helping to make this easy salad and will want to eat it year round!
When was the last time you planted a vegetable garden with your kids? What did you grow?
When our kids were growing up, we planted a vegetable garden every year. They helped by choosing the veggies; planting the seeds; weeding and watering; picking the produce and eating the end result.
We got into a routine of planting our favorites: tomatoes, zucchini, beans, peppers, cilantro, onions and more. I gotta say—nothing compares in taste like homegrown veggies from the garden or a tomato off the vine!
Planting a vegetable garden with your kids can become a fun tradition that everyone in the family will love, remember, and want to replicate with their future families. Plus, it’s a great activity to do with your grandkids.
Besides being fun, gardens teach valuable lessons such as the Law of the Harvest, bloom where you’re planted, and the importance of sunshine and water, etc.
Creating Healthy Summer Salad Recipes With Your Kids or Grandkids
Over the years, our family has concocted different recipes to utilize the various veggies from our garden. Here is one of our family’s original healthy summer salad recipes. It’s delicious, nutritious, and your kids will LOVE helping to make this simple salad.
Click HERE to watch this 1-minute video demonstration on how to put this salad together.
Healthy Summer Salad
Habermeyer Original Summer Salad
- 4-6 tomatoes (any kind except Roma)
- ½ Japanese cucumber
- 4-6 mini sweet bell peppers
- ¼ cup cilantro (adjust according to taste)
- 1/8-¼ cup feta cheese
- 2-3 teaspoons sea salt (my favorite brand is Celtic Sea Salt®)
- Cut and dice the tomatoes.
- Cut and dice the cucumber
- Slice the peppers horizontally
- Chop the cilantro
- Sprinkle the sea salt over all
- Gently toss all the ingredients together except the feta cheese
- Refrigerate for 20-30 minutes. The sea salt brings together all the flavors and enhances the taste.
- Before serving, sprinkle with feta cheese
A Few Fun Tips…
Help your kids understand just how important eating veggies are by sharing with them these fun tips and the 18 nutritional facts…
Japanese cucumbers have thinner skins than a regular cucumber. The skin contains the mineral silica which is fabulous for the elasticity of the skin. Don’t peel off the skin!
Inside the mini peppers are seeds. Don’t wash them away. The seeds are the lifeforce of the plant. Eat the seeds of your veggies whenever possible and add all that lifeforce to your body.
Additions and Substitutions
You can add ¼ cup of finely chopped purple onion to add a little zing. And if you’re not crazy about cucumbers—substitute zucchini.
A Secret Ingredient…
Don’t put any dressing on this salad. The salt is the “secret ingredient” that magically enhances all the natural flavors of the veggies and creates a healthy addition to any meal. Plus you’re not adding additional calories with a dressing.
Be Nutritionally Informed…
If you’re like me, you want to know the nutritional benefits of what you’re eating so you can share them with your kids and motivate them to eat their veggies! Here are some reasons the tomatoes, peppers and sea salt add a nutritional punch with very few calories. Note that some of these veggies actually help with weight loss and make our skin glow (your teens will want to know this!)
18 Benefits of Tomatoes, Peppers and Sea Salt
(or 18 reasons why every member of the family should eat this tasty summer salad!)
Tomatoes: 10 Benefits
Share with your kids these awesome benefits they will experience when adding tomatoes to their diets:
1. Contains the Important Carotenoid Lycopene: Anticancer Properties
Phytochemicals or carotenoids are what give veggies and fruits their beautiful colors and protect the plants from disease. When we eat them, we enjoy the full benefits of that protection. Lycopene is the carotenoid that gives the tomato its beautiful red color and provides many lifesaving nutrients.
For starters, lycopene has anticancer properties and protects against a host of different cancers including:
- Breast and cervical cancers
Needless to say, it packs a pretty powerful punch. And the lycopene found in processed tomatoes such as sauces, soups, or paste is more effective than raw tomatoes for reducing cancer risk. So, bring on the pizza!
2. Protects Against Heart Attacks
Ever look at the inside of a tomato? When cut crosswise, you can see four chambers or sections. If you read my blog on the Doctrine of Signatures, it states that the shape and color of a veggie help us to determine what part of the body it supports. Tomatoes are red, have four chambers—all like your heart. AND research shows tomatoes do indeed help protect the heart.
Again, “blame” the lycopene! It’s a powerful antioxidant that is concentrated in the cells of the heart and protects against oxidative damage which reduces the risk of heart attacks. If you have a weak heart—start eating more tomatoes.
3. Contains Vitamins A, B complex and C
Tomatoes are an excellent source of these vitamins as well as potassium and phosphorus. But, if you purchase tomatoes grown from a hothouse as opposed to a vine-ripened tomato, you lose half the vitamin C. Bottom line: stick to the vine-ripe tomato.
4. Processed Tomatoes are Even Good for You!
Yes, there is nothing like a vine-ripe tomato to eat on a hot summer day in salads or just by itself, but believe it or not, processed tomatoes are even better for you than one plucked from the vine. Why?
The lycopene found in processed tomatoes (think paste or sauce) is more easily absorbed and used by the body. In fact, processed tomatoes contain two to eight times the available lycopene of raw tomatoes.
5. Eat Your Tomatoes with Fat
Lycopene is a fat-soluble nutrient which means it needs fat for best absorption. Eat your raw tomatoes with fats such as cheese, olive oil, avocados or nuts.
6. Three Disease-Fighting Antioxidants
Tomatoes contain a trio of antioxidants that fight disease including phytoene, phytofluene, and Zera-carotene. Scientists believe that these three antioxidants have a triple effect of disease-fighting potential.
7. Lutein/Zeaxanthin for the Eyes
Tomatoes (also sweet peppers) contain lutein/zeaxanthin—a compound that is found in the retina of the eye and is important for healthy vision and may even prevent macular degeneration.
8. Sun Protector for the Skin
When combined with other nutrients, lycopene can act as a sunblock for the skin. Note: eating tomato paste (soups, pizzas) will protect the skin against damaging ultraviolet rays up to 40 percent more than a raw tomato.
9. Anti-aging Factor
It seems that lycopene helps with anti-aging (and we’re all looking for anti-aging foods!). A study conducted on nuns found those with the highest levels of lycopene in their blood were more self-sufficient. They were able to care for themselves and complete everyday tasks better than those who did not show the same levels.
10. Tomatoes (and cucumbers) are Good for Weight-Loss
Dr. Ann Kulze, a wellness, and nutrition specialist call tomatoes a “superstar” weight-loss vegetable. They are low in calories and mainly water. Dr. Jonny Bowden, Ph.D., a clinical nutrition specialist says that tomatoes are “high-volume” foods and are ideal for weight loss because they have high amounts of water, air, and fiber and are low in calories. Incorporating both raw cucumbers and tomatoes into your diet can help you shed unwanted pounds.
Sweet Peppers: 5 Benefits
Did you know that sweet peppers actually start out as green peppers but when they are fully mature, they change into vibrant red, orange and yellow colors? Those gorgeous colors are phytochemicals that protect us against disease. Here’s why they are a perfect addition to your diet:
1. Great source of Vitamins
Peppers are an excellent source of vitamins C and A (beta-carotene), folic acid, potassium, the B vitamins, and bioflavonoids. They also contain vitamin K which is associated with healthy bones.
2. Helps with Night Vision
Peppers are high in vitamin A which helps to support night vision. However, peppers contain the plant-form of vitamin A which must change to the fat-soluble form for our bodies to use to support night vision.
3. Speeds Up Metabolism
Red peppers can actually speed up our metabolism because of a process called thermogenesis. It does so without increasing our heart rate and blood pressure.
4. Helps with Weight Loss
Sweet peppers are low in calories—between 29 and 37 to be exact. Because of this they are a great snack and can help with weight loss or help to maintain weight
5. Keeps Your Skin Glowing
Sweet peppers contain high amounts of vitamin C which supports collagen production in the skin and keeps it healthy and glowing.
Sea Salt: 3 Benefits
My recipe includes sea salt and my favorite brand is Celtic Sea Salt®. Here are some benefits and why you should include salt in the salad:
1. A Rich Source of Minerals
Our bodies need minerals in order for all the vitamins we consume to work. Sea salt is rich in minerals and trace minerals—60 different ones to be exact.
2. Helps with Digestion
Believe it or not, salt actually helps with digestion. The proper amounts of salt in your diet stimulates the production of hydrochloric acid (HCL) which aids in digestion.
3. Helps with the Function of the Brain, Muscle and Nervous System
Salt regulates water and the transmission of electrical signals in our bodies. When this system is not working properly, our body’s communication system can get thrown off and our brain, muscle, and nervous systems can suffer. We are told to watch our salt intake, but getting a balanced amount of sea salt is essential for proper brain, muscle, and nervous system function.
There you go—benefits to excite and motivate you to eat healthy for your body, mind, skin, weight and more. When making the salad, have your kids help with the slicing, dicing, and cutting of the veggies. If they’re involved, they’re more likely to want to eat it.
Do you have a favorite recipe that you’ve concocted yourself from veggies in your garden? Or any other favorite salad recipe that uses ingredients found in most veggie gardens? Please share in the comment section below.
Like this recipe? Here are 4 more fun family favorites to make with your kids…
Alert! If you liked this recipe, you can download four more of my treasured family recipes that have been in our extended family for almost 60 years. They have become family traditions and every recipe is one you can make with your children. Not only will you get the recipes–but many other fun tips like how certain ingredients can improve your skin and why you should avoid commercial ice cream.
Here are the recipes:
- Chicken Crepes to Die For
- Talana’s Best Green Salad in the World
- Easy Peasy Homemade Strawberry Ice Cream
- Apricot/Pineapple Cheesecake Bars
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