Summer Salads for Sunny Tournaments

Summer Salad Header

Hydration and nutrition are essential pillars of wellness when you are spending extended hours outdoors during rounds. As a golfer, you must fuel your body not only to endure strenuous physical exertion but also to face energy-draining environmental conditions such as intense humidity, heat, or sunshine. Salads are the perfect meals to pack for tournament days because most greens have a high-water content and many of the raw ingredients contain vitamins and high-energy nutrients that can even help with sun exposure.

As seen on my instagram this week, tomatoes are great examples of salad components that are actually powerhouse resources for your body. Tomatoes contain high amounts of lycopene (especially when they are more red), which is a plant compound that can help prevent sunburn and maintain skin health. In addition, a green leafy vegetable like arugula is made of 90% water, which makes it a perfect salad base for hydrating and cooling in the summer heat. Cucumbers are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs. Avocados are full of healthy fats that help slow down carbohydrate breakdown so you feel fuller for longer! This will help you from going hungry on the course so that you can focus on your game.

While salad often has a reputation for being light and unfulfilling, using the right ingredients helps take your salad to the next level– especially on those hot summer tournament days when you need a bigger boost in hydration and energy. Here are two salad recipes perfect for a pre-game meal!


Arugula with Feta Cheese and Sundried Tomatoes


  • 5 oz. Baby arugula
  • 4 oz. Crumbled Feta Cheese
  • 4 oz. Sundried tomatoes
  • 2 oz. Sliced almonds
  • 2 oz. Dried cranberries
  • Olive oil
  • Balsamic vinegar
  • Salt and pepper


  • Place all ingredients in mixing bowl.
  • Toss with olive oil, vinegar, salt and pepper.


Avocado, Tomato, and Cucumber Salad


  • Avocado
  • Tomato
  • Cucumber
  • Fennel
  • Olive oil
  • Lemon juice
  • Salt and pepper


  • Slice all vegetables and place on a serving dish.
  • Drizzle with olive oil and lemon.
  • Add salt and pepper.


Pack your lunch with a big water bottle and high-protein snacks such as almonds, pumpkin seeds, or a classic protein shake. Keep your water levels high, keep your energy up, and keep your place up on the leader board!

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Fit for Golf-Set for Life


Dunwoodie Golf Course
1 Wasylenko Ln
Yonkers, NY 10701