Cooling Summer Recipes
Hot food is the last thing you want to eat on scorching summer days. So this week we're sharing 5 cold meals that you will look forward to eating.
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Make it a Full Plate Meal: Serve your salad with chilled cantaloupe and grilled salmon for a filling 75% meal. Don’t eat fish? Try this grilled tempeh instead.
75%water-fiber foods – brown rice, black beans, tomatoes, peppers, jicama, onions, avocado, cilantro, cantaloupe, tempeh
25% foods – salmon, dressing
Make it a Full Plate Meal: Serve your pasta salad with corn on the cob and watermelon for a filling picnic-style meal.
75% water-fiber foods – chickpeas, kidney beans, olives, spinach, onion, celery, fresh herbs, corn, watermelon
25% foods – whole grain pasta, olive oil
Make it a Full Plate Meal: Serve your bowl as directed in the recipe. Enjoy fresh grapes for a bit of sweetness and pop of fiber at the end of the meal. Or better yet, freeze the grapes for a delightful treat. Don’t eat meat? Skip it, or use baked tofu instead.
75% water-fiber foods – farro, cucumber, tomatoes, chickpeas, and parsley
25% foods – yogurt, oil, chicken
Recipe Note: Use only half the oil recommended in the recipe and pick fat-free yogurt to keep the amount of fat at healthy levels for this meal.
Make it a Full Plate Meal: Serve your gazpacho as directed for a fun summertime soup and light supper.
75% water-fiber foods – white beans, tomatoes, corn, bell peppers, and shallots
25% foods – yogurt, dressing
Recipe Note: Use only enough oil and vinegar to get a good flavor, and skip the garnish to keep 25% items in their zone.
Make it a Full Plate Meal: Assemble your dip as directed. Serve with chips as your 25% part of your plate. Finish off the meal with fresh pineapple for dessert.
75% water-fiber foods – beans, avocado, lettuce, tomatoes, salsa, black olives, cilantro, jalapeños, pineapple
25% foods – cashews, chips
👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains.
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