3 summery recipes for your Labor Day picnic

All recipes in this post developed by Kate Sherwood, The Healthy Cook.

Need a simple dish to share on Labor Day? Here are three cool and easy recipes.

And if you’re going to take advantage of the best that summer offers, don’t skimp on the produce. That means, for example, springing for the tastiest, ripest tomatoes you can find.

Grilled Corn & Tomato Salsa

Time: 30 minutes

2 cobs corn
2 poblano chili peppers, quartered lengthwise (or 1 or 2 jalapeños)
1 red bell pepper, quartered lengthwise
¾ lb. tomatoes, diced
1 avocado, diced
¼ tsp. kosher salt
juice of ½ lime

  1. Heat a grill over high heat. Once hot, scrub and oil the grate. Grill the corn and peppers until charred in places, about 5 minutes, then remove from the grill and allow to cool. (No grill? You can broil the corn and peppers instead.)
  2. Cut the corn from the cobs. Remove and discard the stems and seeds from the poblano and red peppers, then dice the peppers.
  3. In a large bowl, toss the corn and peppers with the remaining ingredients.

Serves 4.

Per serving (1 cup):

  • Calories: 150
  • Total fat: 8 g
  • Sat fat: 1 g
  • Carbs: 18 g
  • Fiber: 6 g
  • Protein: 3 g
  • Sodium: 130 mg

 

Green Bean Potato Salad


Time: 20 minutes

1 lb. Yukon Gold, fingerling, or other waxy potatoes, cut into bite-sized chunks
1 lb. green beans, trimmed and cut into 1-inch pieces
2 Tbs. whole-grain mustard
2 Tbs. extra-virgin olive oil
1 Tbs. red wine vinegar
¼ tsp. kosher salt

  1. In a medium pot, cover the potatoes with cold water. Bring to a boil over high heat, then reduce to a gentle boil. Cook until tender but not falling apart, 10-12 minutes. Drain and rinse under cold water.
  2. Steam the green beans until tender, 3-5 minutes. Rinse under cold water.
  3. In a large bowl, whisk together the mustard, oil, vinegar, and salt. Gently toss the potatoes and green beans in the dressing.

Serves 6.

Per serving (1 cup):

  • Calories: 130
  • Total fat: 5 g
  • Sat fat: 0.5 g
  • Carbs: 19 g
  • Fiber: 4 g
  • Protein: 3 g
  • Sodium: 190 mg

 

Green Gazpacho

Time: 15 minutes

4 cups chopped ripe yellow tomatoes
1 green bell pepper, seeded and chopped
3 mini cucumbers, chopped
1 avocado, chopped
¼ Vidalia onion, chopped
2 Tbs. extra-virgin olive oil
2 Tbs. white wine vinegar
2 cups ice cubes
¾ tsp. kosher salt

  1. Combine all the ingredients in a large bowl.
  2. In two batches, process in a blender on high speed until creamy and completely smooth.

Serves 6.

Per serving (1 cup):

  • Calories: 130
  • Total fat: 10 g
  • Sat fat: 1.5 g
  • Carbs: 9 g
  • Fiber: 4 g
  • Protein: 2 g
  • Sodium: 250 mg

 

Enjoy these recipes? From the Heart—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—helps you follow the top-rated DASH diet. Get healthy while enjoying Spicy BBQ Tofu & Black Bean Salad, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.

 

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