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Kaylor: Spruce up your summer menus with a variety of salads

May 30, 2014
Carolee Kaylor - Nutrition Program Assistant , Pierce County Tribune

Summer brings a wide variety of fresh produce. Fruits and vegetables add color and nutrition to our plates. Whether you grow the fresh produce or buy it at a farmers market or grocery store, add some colorful salads to your outdoor or indoor menus.

Coleslaw

1 medium cabbage, finely shredded

1 carrot, shredded

tsp. celery seed

1 Tbsp. cider vinegar

1 tsp. honey

c. light Miracle Whip salad dressing

Combine cabbage and carrot. Prepare dressing by mixing celery seed, vinegar, honey and Miracle Whip. Pour dressing over salad and toss; chill.

Makes eight to 10 servings. Per serving: 70 calories, 8 g carbohydrate and 3.5 g fat

Honey Bee Fruit Salad

Prepare the following and place in a bowl:

3 medium oranges, peeled and cut into pieces

2 bananas, peeled and sliced

1 pint berries (strawberries, raspberries, etc.)

Heat the following in a small saucepan:

c. orange juice

c. honey

2 Tbsp. lemon juice

Allow orange juice mixture to cool, then pour over fruit. If desired, sprinkle with a c. flaked coconut.

Makes eight servings. Per serving: 110 calories, 0 g fat, 30 g carbohydrate and 3 g fiber

Fiesta Bean Salad

1 (16-ounce) can of each of these: red kidney beans, yellow wax beans, green beans, garbanzo beans*

1 large red onion, sliced

1 large green pepper, sliced

c. vinegar

c. oil (such as canola or sunflower)

1 c. sugar

Salt and pepper to taste

Drain and rinse the canned beans. Combine beans, onion and green pepper in a large bowl. Mix vinegar, oil and sugar in separate container. Pour over bean mixture and stir well. Season with salt and pepper. Marinate at least three hours in the refrigerator.

* Note: You can substitute fresh, cooked green and yellow beans for canned.

Makes 10 servings. Per serving: 310 calories, 12 grams (g) fat, 44 g carbohydrate and 8 g fiber

Marinated Vegetable Salad

1 head broccoli, cut in florets

1 head cauliflower, cut in florets

1 c. carrots, sliced

1 small red onion, sliced

1 tomato, diced

1 c. nonfat Italian dressing

Mix all ingredients and allow to marinate in refrigerator for several hours.

Makes six servings. Per serving: 100 calories, 20 g carbohydrate, 0 g fat and 5 g fiber

These recipes are courtesy of Utah State University Extension.

Best Fresh Produce Buys for June: Apricots, beans, blueberries, cherries, corn, grapes, lettuce, melons, oranges, peaches, plums, radishes, strawberries, tomatoes

Quick Quiz

Can you answer these summer food safety questions? The answers are at the bottom.

1. On a hot day (more than 90 degrees), how long can perishable food (salads, meat, cut fruit) safely be on your serving table? __________________________

2. To what safe internal temperature should you cook hamburgers? ________ degrees F.

3. To what safe internal temperature should you cook chicken? ________ degrees F.

Quick Quiz Answers: 1. 1 hour; 2. 160 degrees F; 3. 165 degrees F

Garden

Couscous Salad

2 c. couscous, cooked (follow instructions on package)

2 c. diced cucumber

1 c. seeded and diced tomato

c. chopped sweet onion

2 tsp. dried dill weed

c. Italian low-fat salad dressing

Prepare couscous and let it chill. Rinse vegetables thoroughly with water. Chop or dice vegetables as indicated. Toss together ingredients in a large bowl, adding the salad dressing last. Chill for at least one hour and serve.

Makes about 10 servings ( cup each). Per serving: 70 calories, 2 g fat, 2 g protein, 11 g carbohydrate, 1 g fiber and 135 milligrams sodium

 
 

 

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