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Menu of the
Month
August is
typically a hot and steamy month in Missouri when the last thing most of us want
to do is slave over a hot stove. And yet, eating healthfully and well is just as
important as any other time of year. Salad suppers are the perfect solution to
this dilemma.
Summer main dish salads can be as hearty and filling or as light as desired. The
chart below is a guide for putting together an endless variety of tasty salads.
Choose something from all the groups, or use just those which sound appealing to
you. Likewise, alter the suggested proportions to suit your own appetite and
taste. Use what you have on hand, or let these suggestions inspire you to stop
by a local farmers market to see what is fresh and available there.
Round out your supper with crisp bread, a glass of iced tea and some of summer’s
fabulous fresh fruit.
Summer Main
Dish Salads
Choose one or
more ingredient from each group. Toss and serve or chill if made ahead. One
ingredient from each section in the amount indicated will yield one generous
serving. Nutrition information per serving depends on the choices made.
Leafy greens—1
cup or more
- spinach
- romaine
- red or green leaf
- Boston, bibb
- shredded cabbage
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Protein
- 2-3 oz. cooked meat, poultry, fish, seafood
- 1-2 oz. cheese—cheddar, Swiss, colby, etc
- 1 oz. unsalted nuts—almonds, walnuts, etc.
- ½ cup cooked beans—pinto, black, soy,
garbanzo, etc.
- 1-2 hard cooked eggs
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Dressing—1-2 tablespoons
- reduced-fat bottled dressings
- Teriyaki-orange: 2/3 c.
teriyaki sauce, 1/3 c. orange juice, 1 T. sesame oil
- Tangy Herb: 2 T. pesto with 1 c. plain yogurt
- red wine vinegar and olive oil
- Parmesan-lime: ½ c. lime juice, ¼ c. olive
oil, ¼ c.
Parmesan cheese, 1 T. Dijon mustard
- Southwestern: mix equal parts salsa with
lowfat sour cream
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Something extra
- 2 tablespoons dried fruit—cranberries,
raisins, etc.
- 1/4 cup fresh, frozen or canned
fruit—berries, pears, apples, etc.
- Small amount fresh basil, chives
- 2 tablespoons chow mein noodles, croutons
- 1 handful tortilla chips
- 3-4 black olives
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Color & flavor
- watercress, radicchio, arugula
- Mushrooms, green beans, peas, asparagus,
artichoke hearts
- green, red or yellow sweet
pepper
- red or green onion
- cucumber, celery, carrots,
radishes, snowpeas
- tomatoes
- broccoli, cauliflower,
kohlrabi, turnip
- celeriac, jicama, beets
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Dressing—1-2 tablespoons
- reduced-fat bottled dressings
- Teriyaki-orange: 2/3 c.
teriyaki sauce, 1/3 c. orange juice, 1 T. sesame oil
- Tangy Herb: 2 T. pesto with
1 c. plain yogurt
- red wine vinegar and olive oil
Parmesan-lime: ½ c. lime juice, ¼ c. olive oil, ¼ c.
Parmesan cheese, 1 T. Dijon mustard
- Southwestern: mix equal parts salsa with
lowfat sour cream
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