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Kaylor: Spruce Up Your Summer Menus with Salads

June 5, 2015
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.

These recipes are courtesy of Utah State University Extension.

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

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

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.

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

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 1/3 c. flaked coconut.

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

From NDSU Extension Service Food Wise Julie Garden-Robinson, Food & Nutrition Specialist

WHITE BEAN

GUACAMOLE

2 ripe avocados, peeled and chopped

1 (15-ounce) can white beans, drained and rinsed

2 to 3 large garlic cloves, peeled

4 Tbsp. lime juice, fresh or bottled

3 Roma tomatoes, chopped

1/3 cup red onion, chopped

tsp. salt

1 tsp. pepper

cup fresh cilantro, chopped (optional)

Cut avocado in half and remove pit. Peel avocado and cut in chunks. Put beans, 1 1/2

avocados, garlic and lime juice in a food processor. Cover and process for one minute or until very smooth. Spoon into medium bowl. Fold in remaining chunks of avocado. Fold in tomatoes, onion, salt, pepper and cilantro and serve with chips or as a spread on wraps or sandwiches.

Makes eight servings. Per serving: 140 calories, 8 grams (g) fat, 5 g protein, 16 g carbohydrate, 5 g fiber and 220 milligrams sodium.

Source: Food Wise Calendar

 
 

 

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