Nationally-recognized registered dietitian and chef Michelle Dudash shows how to keep you light on your feet and cool in the kitchen this summer.
1. Prepare salads as side dishes and main courses using a variety of vegetables, legumes, and whole grains for staying power.
Bean-Based: Michelle works closely with Libby's and loves their recipe for Tex-Mex Salad. Canned vegetables are cost effective and easy for moms looking for more nutritious options without spending too much time or money. If you rinse canned vegetables it reduces about 70 percent of the sodium. Since it contains garbanzo and black beans that are packed with protein, you can enjoy this as a side salad or lunch entrée. For more recipes you can go to www.getbacktothetable.com .
Leafy Green-Based: Choose arugula as your summer leafy and toss with boiled shrimp, orange segments, provolone cheese wedges, toasted pine nuts, and citrus vinaigrette.
Pasta-Based: Keep pasta salads satisfying by using whole grain pasta, and light by adding half pasta, half vegetables. Dress lightly with vinaigrette. For an Italian twist, combine spiral whole grain pasta, cucumbers, cherry tomatoes, celery, white beans, Parmesan cheese, olives, and Italian vinaigrette.
2. Go skinny-dipping this summer, but make it count.
When choosing chips be sure to read the label. Frito-Lay products, such as Tostitios Scoops! are made with three simple ingredients - corn, healthier oils, and salt. They also contain 8 grams of whole grains per serving. Michelle recommends using them as a vehicle for extra nutrition and pairing them with nutritious dips made with fruits and vegetables, like Mango Salsa Chutney.
Make this easy Avocado Hummus: Mash two avocados with a fork and stir in one container of prepared garlic hummus. Sprinkle with diced tomatoes and toasted sliced almonds. Serve with tortilla chips made with whole grains and sliced cucumbers.
3. Take advantage of this summer's bounty of fresh fruits by pairing them with cheese for dessert, a snack, or light lunch.
Try these creative combinations:
Blue cheese and Parmesan with fresh figs and walnuts.
Brie with strawberries and toasted walnut bread.
Try cheddar with cherries, cashews, and sliced molasses bread.
Or try your hand at making chocolate dipped figs and sprinkle with flaked sea salt or chopped pistachios.
* Michelle works closely with Libby's and Tostitos Scoops.
Prep time: 5 minutes
1 can Libby's® Organic Black Beans (15 oz.), rinsed and drained
1 can Libby's® Organic Garbanzo Beans (15 oz.), drained
1 can Whole kernel corn (15.25 oz.), drained
1⁄2 c. Onion, finely diced
1 tbsp. Chopped fresh cilantro
1 c. Red bell pepper, diced
2 Jalapeno peppers, seeded & finely chopped
1⁄4 c. Olive oil
4 tbsp. Lime juice
1 tsp. Ground black pepper
Salt to taste
In large bowl, combine all ingredients and mix well. Refrigerate for 2 hours to allow flavors to blend.
Recipe courtesy of www.getbacktothetable.com
Mango Salsa Chutney (click to see recipe)
Chef Dudash Nutrition
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