Savory Summer Salads

The best thing about summer (besides the sun!) is the overabundance of fresh fruits and vegetables around every corner and in backyard gardens.  When you make a salad for your family, include ingredients that make a complete meal.  Try combining fruits with vegetables for a unique blend.  For maximum nutrition, choose something from each of these categories:

• Antioxidant-rich foods: Blueberries, cranberries, artichoke hearts, raspberries, strawberries, apples, pecans
• Low-fat protein foods: Kidney beans, low fat cheese, pinto beans, turkey, chicken
• Vitamin A foods: Carrots, squash, broccoli, tomatoes, oranges, collards, cantaloupe
• Vitamin C foods: Green peppers, broccoli, spinach, strawberries, blueberries, black currants, cabbage, tomatoes
• Vitamin E foods: Wheat germ, nuts, seeds, green leafy vegetables, kiwifruit

Let's put that all together into a salad:  Start with a base of dark green leafy vegetables, add artichoke hearts, tomatoes, cucumbers (they don't add much nutrition, but they create a nice texture), and green peppers.  Toss with a low fat dressing, garnish with black olives, and add whole grain bread for a complete meal on a hot summer day.  Remember to give your new concoction a fun name so your family can request it again.  I call this Italian Delight because I use low fat tomato basil dressing.