Thirsty? Mix up a melon salad. (Photo: Getty) By Jacob Hamilton August is one of the best times to visit the Des Moines Farmers Market, when so much produce is at its peak. As a dietitian, I’m guessing you won’t be surprised that I suggest building a salad with all that freshness. But don’t worry, the following five salads are a lot more fun than basic lettuce and croutons. Each one delivers a nutrient-packed punch and doesn’t skimp on taste. The Classic Tomato Salad, for antioxidants A super-delicious tomato salad consists of sliced cherry tomatoes (or a diced tomato of your choice), cucumber, red onion, fresh basil leaves, olive oil and just a splash of balsamic vinaigrette. Sometimes I use an Italian dressing, feta cheese crumbles or additional herbs for flavor. Tomatoes are great sources of antioxidants, vitamin C and potassium. Antioxidants help protect healthy cells from breaking down, while vitamin C keeps your skin healthy. Potassium plays several important roles in your body, from helping your muscles function to managing blood pressure. Sweet and Salty Melon Salad, for hydration To beat the heat, you’ll need some extra water, and watermelon is here to help. Made up of about 90% water, this summer snack provides some serious hydration. Slice or scoop up some watermelon and cantaloupe, add them to a bowl with mozzarella pearls, arugula, prosciutto and black pepper. This one’s a little out there, but I promise it’s worth it. You can also add olive oil, honeydew, mint, basil leaves, honey or even chopped nuts for variety. Cantaloupe contains vitamins A, B9, C and a healthy dose of potassium. Vitamin A is commonly known as the eyesight nutrient, but it also helps keep your bones strong and helps produce white blood cells, which protect your body from disease. Vitamin B9 (folate) is important for building DNA and is essential during pregnancy. Fulfilling Quinoa Salad, for fiber I nicknamed this one my “throw-away” salad because I make it whenever I don’t know what to do with extra veggies. Cut up some zucchini, bell peppers and eggplant, and throw them all on the grill to roast. They can be cooked until fork-tender on the stove as well. Mix these in with some cooked quinoa for added protein. I like to drizzle on some lemon juice or even spicy mayo. All of the main ingredients are full of fiber, and quinoa has protein, too. Fiber is important for your gut health, makes you feel full for longer and can help control blood sugar. Plus, carbohydrates are your body’s preferred source of fuel. Sweet Corn and Black Bean Salad, for protein No Iowan summer is complete without sweet corn, but the vegetable doesn’t often get top billing when it comes to protein. A little bit of creativity here can help. The corn combined with the black beans in this salad makes a “complementary protein,” like two linked puzzle pieces that create a whole amino acid chain. Now you have a complete protein. Dice up a variety of bell peppers and red onion and mix them with cooked black beans, sweet corn (grilled corn cut from the cob is delicious here), avocado, cilantro and whatever seasonings you like. I usually add garlic and lime juice. It makes a great post-workout snack. Additionally, the avocado provides unsaturated fatty acids, which help increase your HDL cholesterol, also sometimes called “good” cholesterol. Popeye’s Blackberry Salad, for bone health As you might have guessed, this salad uses a healthy dose of spinach. Dice some red onion and combine it with spinach, blackberries, a flavorful cheese (I suggest goat cheese) and a drizzle of oil and vinegar. Other add-ins could include pecans and colorful edible flowers, like lavender or squash blossoms. This salad is a dietitian’s dream. Spinach contains iron, calcium, vitamins A, B9, C and K. Blackberries have additional vitamin C, and the added pecans contain magnesium. Iron transports oxygen around your body through red blood cells, and iron is used by your body much more easily in the presence of vitamin C. Vitamin K, calcium and magnesium all play big roles in bone health, among their numerous other functions. The best part about any salad is their flexibility; you can add anything you like. Use these ideas as a starting point, not strict guidelines. Grab your favorite vegetables from the farmers market and make these salads truly your own. Contributor Jacob Hamilton is a registered dietitian who was born and raised in Iowa. He writes about nutrition on his Substack. ...read more read less