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| Cool Choices For Hot Summer Days |
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by Marilyn Helton If Summer's heat has left you wilted, give yourself a break with nutritious meals which are cool, quick, and easy. Here are some cool choices to add to your hot weather menus. Savory Fresh Peach Salad This quick-fix savory salad highlights the amazing versatility of peaches. Courtesy American Inst. for Cancer Research. 1 cup plain nonfat yogurt 2 tsp. fresh lemon juice 2 tsp. honey 1 tsp. Dijon mustard 2 large fresh peaches, peeled and chopped 1 celery stalk, chopped 2 tsp. sesame seeds 1 Tbsp. minced fresh parsley 1 Tbsp. minced fresh cilantro 2 Tbsp. minced onions 4 dried apricots, minced In a small bowl or measuring cup, combine the yogurt, lemon juice, honey and mustard. In a large mixing bowl, toss together the peaches, celery, sesame seeds, parsley, cilantro, onions and apricots. Add the yogurt mixture and toss again. Chill for at least 3 hours before serving. Makes 4 Servings. Per Serving: 95 Cal; 1g Fat; 18g Carb; 5g Protein; 0 Cholesterol; 61mg Sodium. Exchanges: 1/2 Milk; 1/2 Fruit. Watermelon Gazpacho From the Vegetarian Planet, by Didi Emmons, ©1997, published by Harvard Common Press. 7-1/2 lbs. watermelon, preferably seedless (about 9 cups, cubed) 2 slices white bread, toasted or left out to dry for a day 1 green bell pepper, seeded & minced 1 red bell pepper, seeded and minced 1 jalapeno pepper, seeded & minced (optional) 1 medium onion, minced 2 garlic cloves, minced 1 cucumber, peeled, seeded & minced 1/2 cup chopped parsley 1/4 cup red wine vinegar 2 Tbsp. olive oil 1 tsp. salt, or to taste Freshly-ground black pepper to taste 1 or 2 pinches cayenne (1/8 tsp.) Cut the hard green skin and white underflesh off the watermelon. Cut the melon into 1-inch cubes, removing any seeds; you should have about 9 cups. Then, in a food processor or blender, purée the melon. Transfer the purée to a large bowl. Put the bread into the processor or blender, and blend until crumbs form. Stir into the watermelon purée the bread crumbs, the green and red pepper, the jalapeno (if you're using it), onion, garlic, cucumber, parsley, vinegar, and olive oil. Add salt, pepper and cayenne. Chill the soup before serving. It will keep for 2 days in the refrigerator, but it is best the day it is made. Makes 6 Servings. Per Serving: 164 Cal; 6g Fat; 27g Carb; 0mg Cholesterol; 444mg Sodium. Exchanges: 1/2 Bread; 1 Veg; 1 Fruit; 1 Fat. Cranberry Couscous Salad Here's another great salad using fiber-rich grain and dried cranberries. From the Flavorful Seasons Cookbook, by Robyn Webb, $14.95, American Diabetes Association, (1-800-232-6733). 3/4 cup dry couscous 2-1/2 cups boiling water 1 cup dried cranberries 2 cups diced carrot 1 cup diced celery 2 Tbsp. chopped toasted walnuts 1/2 cup unsweetened apple juice 2 Tbsp. canola oil 1 Tbsp. honey 1 Tbsp. fresh lemon juice Pinch salt Rehydrate the dry couscous in 1-1/2 cups of the boiling water. Let couscous stand for 5 to 10 minutes until water is absorbed. rehydrate the dried cranberries in the remaining boiling water. Let stand for 10 minutes and drain. Combine the rehydrated couscous and drained cranberries with the carrot, celery, and walnuts in a large salad bowl. Whisk together the remaining ingredients and pour over the salad. Chill for several hours before serving. Makes 6 (1 cup) Servings. Per Serving: 191 Cal; 6g Total Fat; 30g Carbohydrate; 0mg Cholesterol; 57mg Sodium; 4g Protein; 3g Dietary Fiber. Exchanges: 1-1/2 Starch; 1 Veg; 1 Fat. Lemon-Lime Shrimp Salad The base of this tasty seafood salad is cabbage, a cruciferous vegetable That's a good source of vitamin C. For easier preparation, chop the vegetables in a food processor while the shrimp are marinating. Courtesy American Institute for Cancer Research. 1 clove garlic 3 Tbsp. lemon juice 1 Tbsp. hoisin sauce (Chinese sauce) 1/8 tsp. red pepper flakes pinch of white pepper 1 lb. medium peeled shrimp 1 medium head cabbage, grated 1 carrot, grated 1 cup chopped watercress 2 ripe red tomatoes, quartered 1/3 cup lime juice 2 Tbsp. honey 1/2 tsp. salt (optional) 2 Tbsp. chopped fresh basil 2 Tbsp. roasted, chopped peanuts crushed red pepper flakes In a blender, combine the garlic clove, lemon juice, hoisin sauce, red pepper flakes and white pepper. Purée until smooth. Marinate the shrimp in the purée for 20 minutes. Meanwhile, mix together the lime juice, honey and salt and toss into the salad. Cook the shrimp in a non-stick pan with the marinade for 2 to 3 minutes -- it's done when it turns pink. Mound the shrimp in the middle of the salad and place the quartered tomatoes around the edges of the bowl. Garnish with basil, peanuts and red pepper flakes. Makes 4 Servings. Per Serving: 242 Cal; 4g Fat; 31g Carb; 26g Protein; 0mg Cholesterol; 7g Dietary Fiber; 710mg Sodium. Exchanges: 3 Meat; 3 Veg; 1/2 Fat. Pineapple Summer Shortcakes This recipe was adapted from Dole Packaged Food Company. We managed to make it 45 calories lighter and lowered the fat by a full 5 grams! 1 can (8 oz) Dole pineapple chunks or slices in juice (not syrup) 3 oz light cream cheese, softened 1 Tbsp. honey 1/2 tsp. grated lemon peel 1 tsp. lemon juice 4 (1 oz) slices Sara Lee® Free & Light pound cake Assorted sliced fresh fruit such as strawberries, nectarines, raspberries or blueberries Drain pineapple, reserving 1 Tbsp. of juice. Beat together cream cheese, honey, lemon peel, lemon juice and reserved juice in small bowl, until blended and smooth. Spoon filling evenly over pound cake slices. Arrange pineapple and fruit over filling. Makes 4 Servings. Per Serving: 167 Cal; 3g Total Fat; 32g Carbohydrate; 3g Protein; 10mg Cholesterol; 206mg Sodium. Exchanges: 1 Bread; 1 Fruit; 1/2 Protein; 1/2 Fat. |
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About the Author: Marilyn Helton was diagnosed with Type 2 diabetes in 1993. She is the publisher of Cinnamon Hearts~The Art of Living A Winning Diabetic Lifestyle, a positive-power online Ezine for diabetics and their families. Marilyn is also an active member of the International Association of Culinary Professionals and the American Diabetes Association, in addition to being the book review columnist for Voice of the Diabetic, an international publication of the National Federation of the Blind. Resources: Fabulous Foods (www.fabulousfoods.com) and The Diabetic Gourmet (http://diabeticgourmet.com). |
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Create My Own Soup 
