If “you are what you eat,” as the saying goes, why not eat for your good health? We make it easy with these delicious recipes from Premier Health dietitians. Whether you’re looking for a main dish, a side dish, or a yummy dessert or snack, you’ll find new ideas to spice up your cooking routine.

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7-Layer Summer Salad

  • Servings: 8
  • Calories: 138 kcal

This crunchy, nutritious salad is great for a family dinner or for a meal on the go.


  • 1 cup iceberg (or kale) lettuce, shredded or chopped
  • 1 cup romaine lettuce, shredded or chopped 
  • 1/2 cup cucumbers, diced
  • 1/2 cup carrots, shredded
  • 1/2 cup red or yellow bell peppers, diced
  • 1/2 cup frozen peas
  • 1/2 cup red onion, diced
  • 1/2 cup celery, diced
  • 1 cup cheddar cheese (from 2% milk), shredded
  • 3/4 cup light mayonnaise (preferably made with olive oil)
  • 2 tablespoons sugar


  1. Whisk the mayo and sugar in a small bowl until mixed thoroughly; set aside.
  2. Rinse the lettuce, cucumbers, carrots, bell peppers, and celery under running water before chopping, dicing, or shredding.
  3. Chop, shred, or dice the lettuce, cucumbers, carrots, bell peppers, red onion, and celery according to the list above.
  4. In a large serving dish or bowl — or 8 individual containers — layer the ingredients in the following order: iceberg lettuce/kale, romaine lettuce, carrots, cucumbers, peas, celery, and bell peppers.
  5. Evenly spread the mayo and sugar mixture over the salad.
  6. Top with the red onions and shredded cheddar cheese.
  7. Serve immediately or refrigerate until ready to be served.  Toss prior to eating.

Rachel Piero, Dietetic Intern

Dietetic Intern