Katie's Healthy Bites: Easy End-of-Summer Favorites

by in Healthy Recipes, September 6, 2009

Katie's Summer Potato Salad
Summer is winding down, but where I live, fruit and veggie favorites are hitting peak freshness. I’ve got a stash of recipes that feature the harvest and help me keep the season alive. I thought I’d share a few of the simpler ones. Try them over this long holiday weekend and let me know what you think.

Summer Potato Salad
This side dish (shown above) is like sunshine in a bowl. Feel free to be creative and use whatever vegetables are in your garden or at the market. Remember, the more colorful the veggies, the more nutrients. Plus, this is a great alternative to the higher-fat potato salads you might find at cookouts this weekend. It’s so tasty that you might never switch back.

Serves: 8

Ingredients:

    Dressing

  • 3 tablespoons red wine vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons Dijon mustard
  • Salt and pepper to taste
    Salad

  • 5 cups unpeeled, cubed red potato (about 2 pounds)
  • 1/2 cup chopped celery
  • 3/4 cup sliced grape or cherry tomatoes
  • 1 cup chopped bell pepper (orange, red, yellow)
  • 1/2 cup chopped red onion
  • 1/2 cup chopped radicchio
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh dill

Directions:
To prepare the dressing, combine all ingredients in a bowl, whisk together and set aside.

To prepare the salad, place potatoes in a medium saucepan. Cover with water to 2 inches above the potatoes. Bring the water and potatoes to a boil, reduce heat and simmer 8 to 10 minutes or until tender. Drain.

Add potato and dressing in a bowl, tossing gently to coat. Refrigerate 15 minutes to cool. Stir in celery and remaining ingredients and toss well. Serve. This makes 8 servings.

Nutrition Information:
Calories: 112; Fat: 1.95 grams; Saturated Fat: .29 grams; Carbohydrates: 20 grams; Cholesterol: 0 milligrams; Protein: 2.5 grams; Sodium: 53 milligrams; Fiber: 2.59 grams

Cucumber, Tomato and White Bean Salad
I love no fuss, and this recipe is exactly that. Have it as a meal itself or dish out a smaller portion for a tasty side. Better still, this takes only 10 minutes to put together. The sweet tomatoes and crunchy, refreshing cucumbers pair wonderfully with the creaminess of the white beans.

Serves: 6

Ingredients:

  • 1 pint halved cherry tomatoes
  • 1 large cucumber, peeled, seeded and thinly sliced
  • 1/4 cup thinly sliced sweet onion
  • 2 cans cannellini beans, rinsed and drained
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon olive oil
  • 1 lemon, juiced and zested
  • 2 tablespoons Dijon mustard
  • Salt and pepper to taste

Directions:
In a small bowl, combine lemon juice, zest, oil and herbs. Whisk them together and then season with salt and pepper. Toss the mixture the with tomatoes, cucumber, onion and beans. Serve at room temperature. Place leftovers in the refrigerator. It will keep for a few days.

Nutrition Information:
Calories: 100; Fat: 3 grams; Saturated Fat: .38 grams; Protein: 4 grams; Carbohydrates: 15 grams; Sodium: 96 milligrams; Fiber: 3.8 grams

Corn and Radish Salad with Scallops
My inspiration for this recipe was one of my favorite condiments, chimichurri, and my love for fresh, raw corn. The bright herb dressing really boosts the sweet corn and peppery radishes. Nest a few seared scallops on this salad and you have a complete meal.

Serves: 6 (1 cup of salad and 3 to 4 scallops, depending on the size)

    Ingredients:

  • 18 sea scallops
  • Cooking spray
  • 2 tablespoons fresh lime juice
  • 1 small jalapeño, seeded
  • 1/4 teaspoon cumin
  • 3/4 cup coarsely chopped flat-leaf parsley
  • 1/4 cup chives
  • 3/4 cup cilantro
  • 1 tablespoon red wine vinegar
  • 1 tablespoon olive oil
  • 2 tablespoons water
  • 4 cups fresh corn kernels (from 4 ears)
  • 1 cup radishes, halved and thinly sliced crosswise
  • 1 pint cherry tomatoes, halved
  • 1/2 small red onion, thinly diced
  • Salt and pepper to taste

Directions:
Remove the foot from the scallops then pat dry with paper towels. In a blender, puree the lime juice, jalapeño, cumin, parsley, chives, cilantro and red wine vinegar and water. With the machine on, add the oil. Season with salt and pepper. Spray a non-stick sauté pan with cooking spray. Over high heat, sear scallops for 3 minutes, flip and sear for another minute. In a large bowl, toss the corn with the radishes, onion, tomato and dressing. Serve immediately with scallops.

Nutrition Info:
Calories: 265; Fat: 4.7 grams; Saturated Fat: 4.7 grams; Protein: 29.4 grams; Cholesterol: 50 milligrams; Sodium: 370 milligrams; Fiber: 4.3 grams

Peach and Berry Cobbler
No summer meal is complete without dessert, and this recipe screams the flavors of the season. Plus, the fresh fruit is packed with fiber, vitamin C, antioxidants and more.

Serves: 12 to 14

    Ingredients:

  • 3/4 cup spelt flour
  • 1 cup regular oats
  • 1/2 cup firmly packed brown sugar
  • 1/4 cup almond slivers
  • 1/2 teaspoon ground cinnamon
  • 3/4 stick butter, chilled and cut into 1-inch pieces
  • 6 peaches, peeled and cut into wedges
  • 1 pint blueberries
  • 1 pint blackberries
  • 1 pint raspberries
  • 2 tablespoons agave nectar

Directions:
Preheat oven to 350°F. Combine the first 6 ingredients in a food processor. Pulse a few times to mix in the butter butter. Combine peaches and berries in a baking dish. Toss with agave. Crumble oat mixture evenly over fruit. Bake at 350°F for 45 minutes or until cobbler is bubbly. Let sit for 10 minutes before serving.

Nutrition Info:
Calories: 203; Fat: 8.26 grams; Saturated Fat: .26 grams; Protein: 4 grams; Carbohydrates: 34 grams; Cholesterol: 0 milligrams; Sodium: 58 milligrams; Fiber: 4.6 grams

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Comments (2)

  1. There is obviously a lot to know about this. I think you made some good points in Features also.Keep working ,great job!

  2. Wow, thanks a bunch m8

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