Refreshing summer salads

It's summer and the heat is on. Children are away from regular school and most are involved in summer programmes. Depending on the child's age group, their meal patterns and its composition may change during summer period in some families.

Children are now consuming more short-order foods such as sandwiches, hot dogs, patties, burgers, etc., many of which are prepared by the older children. Some families look forward to a kind of break with lighter meal preparation, while there are others who eat out more regularly at this time, although eating out regularly may be daunting since there is a reduction in disposable incomes in many families.

Some easier nutritious meal ideas for this period include one-pot rice dishes with vegetable, meat and/or peas such as seasoned rice and peleau, main dish salads with a base of pasta or ground provisions such as potatoes or yam, and my favourite summer special, a fruit and vegetable salad with a protein source added.

Fruit and vegetable blend

The salad base can be made from fresh, green lettuce leaves (whole or shredded); although a little pricey just now, young cucumbers thinly sliced; carrot ribbons; firm mangoes cut in cubes; pineapple chunks; an assortment of the colourful cherry tomatoes now on the market from local greenhouse farmers; sharp cheddar cheese or grilled chicken breast or garbanzo beans (chick peas); slivered almonds and your favourite dressing. You can use your imagination to concoct your favourite mix of ingredients to invent your own salad.

A large serving of this salad, with or without dressing, makes a perfect light lunch or supper along with a hot roll or your favourite bread. The high water content of the vegetable is refreshing and thirst quenching and the combination of flavours will make your taste buds dance with excitement, and you cannot beat the vitamins, minerals and phytonutrients content.

Tasty and satisfying

Salads like these work well with your intention to reduce caloric intake and can be satisfying with at least a tablespoon of low-fat dressing. Many people are not convinced that a salad can be satisfying, but with the combination of fruits and vegetables which contain sugars and a substantial amount of fibre, your choice of protein source, which gives satiety in addition to an oil-based dressing, it can hit the mark.

The beauty about these salads is that,without the dressing, it remains tasty and attractive in the refrigerator for up to two days, so meal-preparation time can be reduced.

Experiment with your choice of fruits and vegetables of varying textures and colours, as well as your choice of protein. Be sure to include the children in the fun and give yourself a break from some cooking this summer.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutri-tion and Health Services; email: yourhealth@gleanerjm.com.