On hot, steamy days, no one wants to be near a hot kitchen, prepare salads instead. Make a big refreshing bowl loaded with vegetables, leafy greens, some fruit and crunchy nuts. To make your salad a complete meal, add chickpeas or black beans, some pasta or rice, and even a little extra protein like eggs, tuna or left-over meat. The combinations are up to you. Salads are a delicious cool meal with very little to no cooking. Light enough to eat on hot days and filling enough to satisfy your hunger.

Start with a visit to one of our harvest home markets where you can get freshly picked locally grown produce such as crisp leafy greens (lettuce, Swiss chard or kale), crunchy peas, snappy green beans, cucumbers, juicy, ripened in the field tomatoes, radishes, and corn-on-the-cob.  Mix up your favorite produce to get best taste for your meals.

The basic idea is 2 or 3 veggies, your preferred fruit, black beans, chickpeas or pasta. Different dressings can make completely different meals. (See tips)

Just toss everything together (except avocado) and chill for at least a half hour

• 2 (15 ounce) cans black beans, rinsed and drained

• 3 ears fresh cooked or raw corn kernels cut off the cob (about 2 cups)

• 2 red bell peppers, diced (about 2 cups)

• 2 tomatoes chopped, a bit of red onion  

Serve with a light dressing:  

• 1/2 cup of extra virgin olive oil

• 6 tablespoons lime juice

• 1 tablespoons honey

• 1/2 cup chopped fresh cilantro leaves, plus more for garnish

Make it a complete meal by adding chopped up greens, tuna or left-over chicken or meat and add avocado just before serving.

Have FUN with your meals while STAYING COOL

Summer Salads

RECIPE: TACO SALAD BOWL

Ingredients:

• 4 ounces frozen tofu

• 3 cups shredded lettuce; romaine preferred

• ¾ cup chopped tomatoes

• ½ cup canned no-salt-added black beans, rinsed and drained

• 1 ear of corn either raw or cooked

• 8 lime- or Cheddar-flavor tortilla chips

• 2 tablespoons light sour cream

• 1 tablespoon salsa

• ¼ cup shredded reduced-fat Cheddar cheese (optional)

To Make:

• Prepare tofu according to package directions.

• Divide lettuce between two plates or large salad bowls.

• Top with heated tofu

• Top with tomatoes, beans, cheese, and chips.

• Serve with sour cream and salsa.

Refreshing side salad: Mix together

• 1 seedless watermelon cut in cubes

• 4 tomatoes, cubed

• 1 small onion, chopped

• ¼ cup olive oil

• 2 tablespoons vinegar

Tip: Add mint leaves for more refreshment and feta cheese for a heartier salad

TIPS AND TRICKS

TIPS:

• Avocado adds taste to almost any salad. Add it just before you serve the meal.

• Most vegetables are good without cooking. Just chop them into small pieces. Raw corn off the cob is delicious. If you want softer veggie, steam for no more than 3 minutes.

• Nuts are perfect for adding crunch and taste

Dressing for Summer Salad Bowls: The same combination of veggies with a different dressing can give you a different dish

• Light Citrus Dressing: Refreshingly good on hot days. Combine equal parts of olive oil and lime or lemon juice. Add salt and pepper to taste.

• Vinaigrette: ¾ of a cup of olive oil add 2 teaspoons of Dijon mustard, 3 tablespoons of apple or white vinegar, 1 tablespoon of water, a pinch of salt and a dash of black pepper.

• Light creamy dressing: 1 teaspoon Dijon mustard, 1 ½ tablespoons of whole milk yogurt or mayonnaise, 1 tablespoon white vinegar, a pinch of salt, pepper and sugar (optional)

• Salsa: Whatever is your favorite. It should be light and thin. Try adding extra chopped tomatoes if it’s too thick.