This salad is like summer in a bowl.

Looking for more simple, delicious dishes? Check out From the Heart, Nutrition Actions newest cookbook by Kate Sherwood, The Healthy Cook. Here’s a sample.

From the Heart cover photo

 

Height-of-Summer Salad

This salad is fabulous any time of year, but it dazzles in the summer, when tomatoes are at their peak. The dressings are staples in my kitchen. Try them on your own favorite combinations.

Time: 15 minutes

Serves 4

Ingredients:

2 cups chopped romaine
2 cups chopped tomatoes
1 cup raw corn kernels, cut from 1-2 ears
1 cup chopped cucumber
Ranch Dressing or Avocado Lemon Dressing

Directions:

1. Combine all the ingredients in a serving bowl.

2. Serve with the dressing of your choice.

Ranch Dressing

Vegetarian | Makes 1/2 cup

Ingredients:

3 Tbs. low-fat sour cream
3 Tbs. mayonnaise
2 Tbs. minced chives or scallions
2 Tbs. minced fresh basil and/or dill
1 Tbs. white wine vinegar
¼ tsp. kosher salt

Directions:

1. Whisk together all the ingredients.

Nutrition Information:

Per serving (1 1/2 cups salad + 2 Tbs. ranch dressing):

  • Calories: 140
  • Total Fat: 9 g
  • Sat Fat: 1.5 g
  • Carbs: 13 g
  • Fiber: 2 g
  • Protein: 3 g
  • Sodium: 210 mg

Avocado Lemon Dressing

Vegan | Makes 1/2 cup

Ingredients:

½ avocado
2 Tbs. extra-virgin olive oil
2 Tbs. fresh lemon juice
¼ tsp. kosher salt
2 Tbs. minced white onion

Directions:

1. Combine all the ingredients in a small food processor. Purée until smooth.

Nutrition Information:

Per serving (1 1/2 cups salad + 2 Tbs. avocado dressing):

  • Calories: 150
  • Total Fat: 10 g
  • Sat Fat: 1.5 g
  • Carbs: 15 g
  • Fiber: 4 g
  • Protein: 3 g
  • Sodium: 135 mg

Enjoy this recipe? 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.

4 Replies to “This salad is like summer in a bowl.”

  1. Another great and simple summer salad:
    Microwave 1 frozen bag Old Fashioned style Mixed Veg.
    Drain thoroughly of any liquid. Transfer veg. to a bowl.
    Season to taste and refrigerate.
    When cold, add mayonnaise or your choice of dressing.
    Stir to blend, cover and return to refrigerator.
    Serve cold with your meal and enjoy.

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