Watermelon Cilantro Salad
1 small red onion
2-4 limes
½ large sweet, ripe watermelon
1 cup crumbled feta cheese (goat’s milk feta can be used)
1 bunch fresh cilantro, chopped
1 bunch fresh mint, chopped
3/4 Tbsp extra-virgin olive oil
fresh ground black pepper
Peel and halve the red onion and cut into very thin half-moons. Squeeze the lime juice over them and leave them to marinate. Cut the rind off the watermelon, deseed it, and then cut into bite-size chunks. Place in a large non-aluminum bowl; add the crumbled feta, cilantro and mint. Pour the onion and lime juice over the mixture, then add the olive oil and black pepper to taste. Toss gently and add more lime juice to taste.
Herbed Potato Salad
Serves: 6
5 medium red-skinned potatoes, scrubbed, cooked, cooled, and diced
2 medium celery stalks, finely chopped
1 cup steamed fresh or thawed frozen green peas
1/2 cup minced green bell pepper
1/3 cup chopped black olives
2 tablespoons chopped fresh parsley
2 tablespoons minced fresh dill
1 scallion, minced
2 tablespoons toasted sunflower seeds
1/2 cup natural low-fat vinaigrette dressing
Salt and freshly ground pepper to taste. Combine all the ingredients in a mixing bowl and toss together thoroughly.
Cover and refrigerate until needed. Pack into a tightly lidded plastic container to transport.
Mango and Black Bean Salad
1 mango, peeled and cut into small chunks
2 cups cooked (or canned) black beans (if using canned, be sure to rinse them well in a colander to remove excess salt)
3 Tbsp fresh cilantro, finely chopped
½ tomato, seeded and diced
2 green onions, finely chopped
2 cups salad greens, washed and cut into bite-sized chunks
1 cup tortilla chips, crushed into bite-sized pieces
Dressing:
2 Tbsp lime juice
1 Tbsp water
1 Tbsp extra-virgin olive oil
1 Tbsp honey
¼ tsp salt
1/8 tsp pepper
Make the dressing by combining all the ingredients and stirring until the honey is totally dissolved. Toss the salad ingredients together with the dressing and serve. If you want to make this ahead of time, just leave out the salad greens and tortilla chips and add them just before serving.
BBQ Lentils
Perfect picnic food
These Barbecued Lentils make a great take-along picnic food. They taste just like summer.
1 cup lentils
2 cups water
¼ cup blackstrap molasses
1 Tbsp brown sugar
½ Tbsp apple cider vinegar
¼ cup ketchup
1 cup pureed tomatoes
2 Tbsp minced onions
Cook lentils in water for about 30 minutes until tender. Transfer to a casserole dish, stir in remaining ingredients and bake at 350 F for 45 minutes. Serve hot, or pack up and take along for a picnic. YUMMY!
Summer Salad Rolls
Light and lovely
Salad rolls are one of those things that look like they take a lot of work, but are actually quite easy to make. They’re perfect for taking to potlucks, for serving as a fun lunch or for a relaxed dinner.
Ingredients:
Rice paper (found in most major grocery stores or Asian markets)
Any and/or all of the following:
Marinated tofu (any flavour you like or marinate overnight in watered down tamari or soy sauce mixture)
Vermicelli Rice noodles
Bean sprouts
Shredded lettuce or spinach
Julienned veggies (seeded cucumbers, carrots and bell peppers are really tasty, refreshing and colourful)
Chopped green onions
Chopped cilantro or basil
Sunflower or pumpkin seeds
Soften a few pieces of the round rice paper sheets in warm water. Take them out one at a time, place on a flat tea towel and place a small amount of each additional ingredient on top. Roll up like a burrito, ensuring that both ends are tucked in well. Second verse – same as the first. Continue until you have as many rolls as you want. 2-3 per person for lunch is usually sufficient, an extra 1-2 per person for dinner. We really like this dish served with Tahini dipping sauce (recipe below), but it can also be served with a peanut sauce or even a tamari-rice vinegar sauce.
Tahini Sauce:
½ cup finely diced onion
1 Tbsp safflower or sunflower oil
1 cup tahini (ground sesame seed paste)
1 cup water
3 Tbsp tamari OR dark soy sauce
1 Tbsp maple syrup
2 tsp grated ginger
1/8 tsp ground nutmeg
Sauté the onion in the oil until soft, then add the rest of the ingredients and simmer over very low heat for at least 30 minutes, stirring often to prevent it from sticking to the bottom of the saucepan. Drain the excess oil off the top before serving. Very good hot or cold.
Power Popsicles
Super tasty and nutritious!
When the weather gets incredibly hot, appetites usually take a plunge. Try these nutrient-packed popsicles for a cool treat.
1 cup soymilk
½ cup apple cider
1 banana
2/3 cup fresh fruit (strawberries, raspberries, peaches, nectarines, blueberries…)
½ Tbsp flax oil or hemp oil
1 Tbsp protein powder
Blend thoroughly in a blender, pour into Popsicle moulds and freeze. Whew – that was easy work of a nutritious snack!
Strawberry Avocado Parfait
Ingredients:
- 2 avocados, seeded, peeled and cubed
- 6 large fresh or thawed frozen strawberries
- 1/2 cup strawberry flavoured yogurt
- 1 tablespoon orange juice concentrate
- 1 teaspoon brown sugar
- Shredded coconut, optional
Directions:
Place strawberries in a bowl; lightly mash with fork. Add avocado cubes and gently mix together. Spoon strawberry/avocado mixture into four long-stemmed wine glasses. Combine yogurt, orange juice concentrate and brown sugar in a small bowl. Drizzle yogurt mixture over strawberries and avocado and sprinkle with coconut.
Make up recipe for strawberry shake, using sorbet, soy milk, etc.
Toasted Trail Mix
A healthy on-the-go snack
Trail mix packs along just about anywhere quite easily. Try this toasted mix with cranberries for a seasonal taste. This mix is also great eaten when the nuts and seeds are still warm from the pan.
Pecans
Almonds
Cashews
Sunflower Seeds
Pumpkin Seeds
Whole Wheat Pastry Dough
For Summer Sweets
(Yield: 9-inch crust)
Ingredients
1 2/3 cups whole wheat pastry flour
1 Tbsp brown sugar
½ tsp sea salt
½ tsp baking powder
8 Tbsp cold butter, cut into small pieces
4 ½ Tbsp ice cold water
Procedure
In food processor, combine flour, Sucanat, salt and baking powder and pulse on and off until blended. Add butter and pulse until mixture resembles fine crumbs. Add 3 Tbsp water and combine only until mixture is evenly dampened. Sprinkle with remaining water and process until dough almost comes together. Transfer to work surface and form into a flattened disc. Wrap in plastic wrap and chill for one hour. Follow desired recipe for tarts, pies, etc.
Peach and Blueberry Cobbler
Breakfast or dessert?
Peaches and Blueberries – the perfect summer combination, and packed full of anti-oxidants for optimal health. This cobbler can be served as dessert, but it’s also healthy enough to start a day off with a mega dose of nutrients and therefore can be served as breakfast.
Fruit mix
5-6 ripe peaches, peeled and sliced, pit discarded
1 ½ cups blueberries
1 Tbsp non-hydrogenated margarine or butter
1 Tbsp Sucanat or brown sugar
Topping:
½ Cup whole wheat flour
½ Cup ground almonds
pinch of salt
pinch of cinnamon
2 tablespoons cold-pressed vegetable oil
2 tablespoons honey
Place peaches and blueberries into baking dish, sprinkle Sucanat or brown sugar over top, and crumble butter or non-hydrogenated margarine on top of butter. Bake for 15 minutes in a preheated 375 F oven.
While it is baking, combine the dry topping ingredients, and then add the honey and oil. Stir until a crumbly mixture is formed. Sprinkle over top of the fruit after it has cooked for 15 minutes. Cook for another 15-20 minutes, until the topping is lightly browned. Remove from oven and let cool. Serve warm or cold for breakfast or dessert.
Peachy Banana “Ice Cream”
A no sugar, scrumptious treat!
Healthy enough for breakfast and revered as a summer evening treat, this fruity blend is a simply fabulous ice cream alternative and is ultra-easy to make.
2 frozen bananas, cut into chunks
1 very ripe peach, peeled, pitted and sliced (retaining as much juice as possible)
1-3 Tablespoons apple cider or water
Toss the bananas, peach, and 1 Tablespoon of the water or apple cider into the blender and blend thoroughly, scraping the sides as necessary. Blend until you have a soft “ice cream” formed, adding more liquid ½ tablespoon at a time as required. Serve immediately.
KITCHEN TIP: Keep a stash of frozen bananas on hand by peeling, slicing and freezing any bananas “on the brink” (I buy bags of very-ripe discounted bananas for just this purpose). Use them in this recipe, in fruit smoothies, or as little treats all on their own. High in potassium, offering calcium, vitamin A, and various B vitamins, bananas are fabulous nutritional storehouses. | 
