It is finally time to roll out those lazy, hazy, and some may even be so bold as to call them crazy days of summer. Instead of slaving over a hot stove, it is time to go out and have some fun in the sun. Since summer is the ideal time of year to experience or relive your salad days, we at eDiets want to help you celebrate by presenting a series of recipes for, well... salads.
For the next few Mondays, we'll be featuring a different signature salad, so you'll have no trouble getting a variety of fruits, vegetables and other summer fresh foods in your meal plan. It is just our little way of helping you celebrate the summer solstice.
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"Summer is the perfect time to eat plenty of fresh fruits and vegetables," says eDiets Manager of Nutrition Support, Tracey Ryan. "You can save yourself money by visiting your local farmer's market."
If you eat plenty of fresh fruits and vegetables, you will get a delicious body and feel ripe for the picking. In order to help you pick the best fruits and vegetables, here are some helpful tips from the eDiets Nutrition Support team:
Avocados: You want them slightly soft to the touch, but not overly soft. After you buy them, they will continue to ripen.
Berries (blackberries, raspberries, blueberries, strawberries): The darker they are in color, the riper they are!
Cherries: Look for firm and shiny skin, free of excess blemishes.
Grapes: Again, look for grapes with firm, shiny skin.
Tomatoes: Whether you say to-may-to or to-mah-to, pick out some that are slightly soft to the touch. If your tomatoes are too firm, they are not ripe yet.
Cantaloupe: Have you ever seen those people at the grocery store who knock on melons? Apparently, they are trying to see if it is hollow or full of juice. You can accomplish this merely by picking up your melon and checking to see how heavy it feels. Heavier melons are more densely packed with juice.
Kiwi: To check ripeness, make sure your kiwi isn't too mushy.
Peaches: Avoid peaches with too many blemishes on the skin.
Green Beans: Remember, they are called green beans... hence the name! Make sure that they are not brown and that the pods are not open.
Zucchini and Summer Squash: Avoid zucchini and summer squash with many blemishes.
Bananas: Not only is this the name of a very funny Woody Allen movie, but it's also an extremely a-peel-ing treat. Now, here's a tip for buying bananas from eDiets staff writer Shawn McKee: "When I go to the grocery store, I buy a bunch of bananas that are still slightly green and not completely ripe -- but then I buy one yellow, ripe banana to eat that day."
Radish: Look for radishes that are red and firm but not rubbery. For a sweeter flavor, you may also want to choose smaller radishes.
Now, for a new spin on salads, here's a great recipe from the eDiets Weight-Loss Plan. This plan is full of healthy and delicious recipes like this!
(Note: This recipe is based on the 1,600-calorie per day version of the plan. The fat content is due to the avocado, which is an extremely healthy source of fat. If you want to lower the sodium content, you can use Balsamic vinegar instead of the salad dressing.)
Chicken-Mango Salad with flatbread and blackberries
Side items:
2 pieces flatbread
1/2 cup blackberries
Salad ingredients:
4 oz. grilled, boneless chicken breast
3/4 cup mango
3 cups mixed salad greens
8 cherry tomatoes
2 tbsp. fresh cilantro (coriander)
1/3 cup avocado, chopped
3 tbsp. dressing, Italian low fat
Directions:
Chop chicken into small cubes. Peel and chop mango; rinse and chop salad greens, tomatoes and cilantro. In a medium-sized bowl, mix together chicken, tomatoes, cilantro, mango and avocado; toss with dressing. On a medium platter, spread salad greens evenly and place mixed salad on top. Serve and enjoy.
Nutritional Information: Calories 403; Calories from fat 152; Fat 17g; Saturated fat 2g; Protein 32 g; Carbs 37 g; Fiber 9g; Sodium 1265mg; Cholesterol 60mg
Looking for more great-tasting, healthy recipes like this one? The eDiets Weight-Loss Plan features hundreds of recipes to choose from, so you'll never get bored or feel like you're dieting. Click here to learn more!
Glenn Mueller is the Senior Writer for eDiets.com in Deerfield Beach, Florida. His areas of expertise include controlled carbohydrate living and diabetes.
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