It's August and here in the Midwest we've been experiencing one hot summer. When it's this hot for this long it's hard to think about cooking. So why not try a cold meal with little or no cooking. Here are a few suggestions for eating healthy and keeping your cool.
Dressed Up Tuna Salad
Replace tuna with any canned seafood, chicken or beans; or use any left over meat or fish. Serve it with whole grain bread and fresh fruit.Ingredients:3 cups of mixed field greens4 green onions, chopped1 cup grape tomatoes, halved1 medium apple, chopped1/2 cup chopped celery1 cup toasted almonds or pecans2 cups tuna, packed in water & drainedDressing:4 teaspoons extra-virgin olive oil2 tablespoons fresh lime juice2 cloves garlic, finely chopped1/2 teaspoon black pepper1/2 cup chopped celeryWhisk together all ingredientsPreparation:Toss together field greens, onions, tomatoes and celery. Divide evenly among salad bowls or plates.Top each with 1/2 cup tuna and drizzle with 1-2 tablespoons of dressingNutrition Information per serving: 291 calories, 13 grams fat (1 gram saturated fat), 44 grams protein, 11 grams carbohydrate, 5 grams fiber, 46 mg cholesterol, 521 mg sodium
Cold, Creamy Soup
Use your favorite in-season fruit or vegetable. Depending on your produce selection you may want to add fresh herbs (basil with tomatoes, dill with cucumber, etc) and spices. Try topping each serving with a lean protein and additional chopped vegetables or fruit.Ingredients:1 cup fat-free evaporated milk or buttermilk½ cup low sodium, fat free chicken or vegetable broth½ - 1½ teaspoon red pepper flakes2 cups chopped fruit or vegetable(s) of choice (avocado, cucumber, squash, tomato, etc)Salt & pepper to tastePreparation:Combine all ingredients in blender, process until smooth.Nutrition information per serving will vary depending on the produce and protein selected - this is an average or range: 250 calories, 3 -15 grams fat, 15 grams protein, 15 grams carbohydrate, 3 grams fiber, 50 mg cholesterol, 500 mg sodium .