I don’t know about you, but cooking in hot weather to me adds insult to injury of hot, humid evenings. It’s all too easy to forgo cooking and instead nibble on junk, but why blow your healthy eating plans? Here are five ideas for quick, easy, filling salads that will help you keep cool, and stay on track.

Your basic garden variety

• Start with a crisp, fresh selection of your favorite salad greens. Rinse well and spin in a salad spinner or drain in a colander.
• Add unlimited amounts of your favorite raw vegetables, chopped into bite-sized chunks: bell peppers, carrots, celery, cucumbers, broccoli, cauliflower, radishes, cabbage, etc.
• Add a protein source: 1/2 cup cooked beans, 1/3 cup hummus or bean dip, OR 3 oz of cooked turkey, tuna, or chicken
• Add a fat source (skip this if you’re using an oil-based dressing): 1/2 sliced avocado, 1 oz cheese, 1/3 cup chopped olives, or 1/4 cup sunflower seeds
• Dress it up: Use 2-3 tbsp of oil-based dressing (or make your own with 2 tbsp of olive or canola or flax oil) (skip the creamy dressings) or, if using a fat from above, choose a reduced fat or fat-free dressing
• Finish it off with a piece of (or a cup of sliced) fruit

Classic Cobb Makeover
Cobb salads typically have bacon, eggs, ranch dressing, and iceberg lettuce. This diet-friendly variety features seasoned tofu, lower-fat ham, light ranch, and healthier romaine lettuce. It’s higher in protein, vitamins, and minerals, and lower in fat and sodium than the traditional version. But the flavor’s still there.

• 1 head of romaine lettuce
• 6 slices lean cooked or lean deli ham
• 2 ripe avocados, seed removed, peeled, and coarsely chopped
• 8 oz cooked white meat chicken, diced
• 1 tomato, seeded and chopped fine
• 1 8-oz package seasoned tofu, diced
• 1/2 cup reduced-calorie ranch dressing (or dressing of your choice)

Arrange all ingredients in a wide, flat bowl. Serve with dressing on the side. Serves 4.

Mediterranean Roasted Veggie Salad
This is my all-time favorite. It does require a little cheating — you have to buy the roasted veggies at your favorite deli counter or Italian restaurant, or cook them up in advance. Many people find this combination strange, but when they taste it they always love it!

• 2 bags mixed greens
• 2 pounds marinated, roasted veggies (portabello mushrooms, eggplant, bell peppers, etc.)
• 1 can chick peas, rinsed
• 1/2 cup tahini-based goddess dressing

Toss it all together and enjoy! Serves 4.

Good-for-you Taco Salad

• 6 oz baked tortilla chips
• 1 package taco soy crumbles (Smart Ground or Yves Taco stuffers)
• 8 oz shredded lettuce
• 2 chopped tomatoes
• 1 can black beans, rinsed and drained and tossed with a sprinkle of seasoned salt and cumin
• 4 oz shredded reduced-fat pepper jack cheese
• 1 cup guacamole
• 1/2 cup reduced-fat sour cream
• 1/2 cup lime-cilantro dressing (below)

Lime-Cilantro Dressing:

• 1 cup cilantro, washed and trimmed
• 1/3 cup extra-virgin olive oil
• 1/4 cup lime juice
• 2 tablespoons balsamic vinegar
• 2 tablespoons honey
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon garlic powder

Mix in a food processor or hand blender.

Warm the crumbles, if desired. Line a huge shallow bowl with chips and arrange the ingredients all around. Do not toss. Drizzle with dressing and serve.

Quick Quinoa Salad

Ok, unless you have leftover quinoa, this salad does require a tiny bit of cooking, but it can be done in advance (and should, for a cold salad).

Quinoa is a mild-tasting, high-protein, nutrient-rich, low-GI whole grain. If you don’t like chick peas, substitute white beans or 4 oz diced cooked turkey or chicken.

• 1 cup quinoa, rinsed well
• 2 cups water
• juice of 1 large lemon
• 1 tbsp olive oil
• handful of fresh flat parsley, chopped
• 1-2 scallions, white and green, thinly sliced into rounds OR 1/2 small red onion, chopped finely
• 1 pint cherry/grape tomatoes, halved, OR 1/4 cup chopped sundried tomatoes (packed in oil and drained)
• 1 can (1.5 cups) chick peas, drained and rinsed
• Freshly ground sea salt to taste

any raw veggies, finely chopped, such as:
* bell pepper
* celery
* carrots
* cabbage
* spinach

optional:
* chopped olives
* nuts (sliced almonds, pecans, or pine nuts work great)

Simmer
the quinoa in water for about 15 minutes. Meanwhile, prep the other
ingredients. When quinoa is done, transfer to a bowl and fluff. Let
cool or not (warm is nice too) and add remaining ingredients. Toss well. Serves 4.

This is really nice on a bed of fresh salad greens.
Credits to:Nutrition Data: Dieting & Weight Loss Blog

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