So, in the past I had a salad at a restaurant that I totally fell in love with. Light, fresh, a little sweet, and a little savoury—the kind of dish that actually fills you up without leaving you feeling heavy. I fell in love with a salad exactly like that a while ago, and naturally, I had to come home and recreate it.

Naturally, I came home and made my own version (because that’s what we do, right?). I used what I had in the fridge, added a few little extras, and now it’s made its way into my regular rotation especially during the summer time!

What’s in the Bowl:

Here’s what I usually include:

• Spring mix, kale + romaine – a nice mix of tender greens and some crunch
• Cooked quinoa – adds a bit of texture and keeps me fuller longer
• Roasted beets – slightly sweet and earthy (I use the pre-cooked kind to save time)
• Blueberries – a bit of natural sweetness and loaded with antioxidants
• Feta cheese – creamy and salty, which pairs well with the fruit
• Roasted pecans – for a bit of crunch and healthy fats
• Pumpkin seeds – easy way to sneak in some minerals like zinc and magnesium

Then I top it with a homemade blueberry vinaigrette:

This dressing makes the whole thing pop. I blended a small handful of blueberries with olive oil, balsamic vinegar, a splash of maple syrup, and a pinch of salt. It’s bright, fresh, and much better than anything store-bought!

Why I Love It (Besides It Being Delicious)

This salad checks all the boxes:

✔️ Quick to make

✔️ Full of good-for-you ingredients

✔️ Feels fancy but is totally doable on a weekday

If you’re like me and love knowing what your food is doing for you, here’s why this bowl wins:

• Quinoa gives you fibre and complete protein (hello, lasting energy).
• Beets are great for circulation and liver support.
• Blueberries are loaded with antioxidants for skin and brain health.
• Feta gives a nice calcium boost.
• Pumpkin seeds = magnesium, zinc, and healthy fats for mood and hormone balance.
• Pecans add heart-healthy fats and a gentle sweetness.

It’s all about balance, flavour, and textures. Sweet + salty, crunchy + creamy. I love when healthy food actually feels satisfying.

Dressing Options

If blueberries aren’t your thing (or you just want to mix it up), here are a few dressing swaps that work beautifully:

• Simple balsamic vinaigrette
• Citrus dressing with lemon or orange juice
• Honey mustard for a little zing
• Even a creamy tahini-lemon blend works if you want something richer

It’s a simple salad, but it’s become a regular part of my routine lately. Whether it’s lunch between errands or a light dinner on a warm evening, it just works. You can prep most of it ahead of time, and it holds up well if you’re packing it for later.

Let me know if you give it a try—or if you’ve got a go-to summer salad you’re loving right now. I’m always up for new ideas!

Simply Salt & Soul Tips

The Salt (The Science): To make this salad even more “Spleen-friendly” (especially if you find raw kale hard to digest), try massaging the kale with a tiny bit of olive oil or a splash of lemon juice before adding the other ingredients. This “pre-digests” the tough fibres, making the nutrients more bioavailable and much easier on your gut!

The Soul (The Wellness): There is a deep, intuitive reason we crave vibrant salads like this when the sun is out. It’s our body’s way of asking for hydration and light. As you assemble your bowl, take a moment to appreciate the “rainbow” on your counter—the deep purple beets, the bright blue berries, and the crisp greens. Eating seasonally isn’t just about nutrition; it’s about syncing your rhythm with nature.  When you eat what is fresh and colourful right now, you’re nourishing your energy and inviting that bright, summer vitality into your home.

You might also be wondering: “Wait, doesn’t TCM usually discourage raw foods because they can dampen the Spleen’s digestive fire?”  You’re absolutely right! Traditionally, TCM favours warmth to keep our “digestive pilot light” burning bright. However, health is all about seasonality and balance.  In the peak of a humid summer, our bodies naturally carry more internal heat, and “Cooling” foods help us find equilibrium.

The secret to this salad is that it isn’t all raw—the cooked quinoa and roasted beets provide a grounded, warming foundation that protects your Spleen while the fresh greens and berries keep you refreshed. It’s the perfect “Salt & Soul” compromise!