It's summer, and the thought of hours in the kitchen is not appealing! Take advantage of low-cost vegetables and fruit in season to create fast, filling and satisfying salads. It is a great way to slip in extra servings of healthy nutrients. Creating non-lettuce-based salads offers something different to tantalize taste buds.
Health benefits include important hydration. Many of our seasonal veggies and fruits are saturated with water and electrolytes the body needs in summer's heat. Summer's bounty includes foods rich in vitamins C, E, A, K and your important B-vitamins. The good news does not stop there! Summer vegetables and fruits are also packed full of minerals and important digestive enzymes.
The interest in veggie salads has been growing since the introduction of spiralizing. This is simply using a tool to create noodle-like strands out of vegetables. A vegetable peeler will create thin, flat pieces, and a grater could be used for a more shredded effect. Creating a summer salad is as easy as choosing vegetables to serve as the salad base, adding fruit for a "touch of sweetness," and throwing in a handful of nuts, can of rinsed beans, tofu or even leftover cooked meat to make a complete meal. You may top with a favorite dressing. Or pass on the added calories and sprinkle with your favorite herbs and spices instead!
Farmers markets are good places to search out local produce. Whether you go to market or shop your favorite grocery store, make sure you add a variety of color and texture to your salad. Not only will it have more "eye-appeal" but it will also contain a rich array of antioxidants, bioflavonoids, and other health increasing compounds. To make the most of your efforts, make sure to include a variety of shapes to capture the attention of even the youngest family members. Looking for an all-in-one meal that is quick to prepare and easy on the budget? Then salads may be your answer. The side benefit is the immunity building, heart health, and lower risk of chronic disease housed in every bite!
Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years.
SUPER SALAD
Makes: 8 servings
1 medium zucchini
1 yellow summer squash
1 medium cucumber
1 sweet red onion, chopped
1 orange bell pepper, chopped
1/2 cup blueberries
1/2 cup strawberries or raspberries
1 (15-ounce) can of black
beans, rinsed (or nuts, meat or tofu)
1/4 cup Tuscany salad dressing
In small bowl, place rinsed beans or crumbled tofu and pour on dressing.
In a large mixing bowl, grate zucchini, yellow squash and cucumber. Toss to mix.
Add chopped bell pepper and onion. Toss again. Fold in fruit.
Finally, add the marinated beans, tofu, nut or meat.
Mix and serve.