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Diet & Nutrition

Recipe corner: summer salads

May 30, 2019

salad

Summer is a great time to enjoy a variety of fruits and vegetables. Try a fresh, nutritious and colorful salad with seasonal ingredients. These recipes are a healthy addition to any summer gathering!

Chickpea, Feta and Chopped Vegetable Salad

Ingredients

  • 1 Pint of Cherry Tomatoes, halved or quartered
  • 1 Cucumber, chopped
  • ½ a Small Purple Onion, finely chopped
  • 3 Radishes, chopped
  • 1 Yellow Bell Pepper, chopped
  • 1-15 oz can of Chickpeas, drained and rinsed
  • Feta Cheese, crumbled
  • Handful of Fresh Parsley, thinly sliced
  • ½ cup Feta Cheese
  • 2 tablespoon olive oil
  • 2 tablespoon red wine vinegar
  • 3 tablespoons of Fresh Lemon Juice, approximately 1 lemon
  • Salt and Pepper to taste

**Feel free to substitute any vinaigrette dressing of your liking for the olive oil, red wine vinegar and lemon juice.

In a large bowl combine prepared vegetables and chickpeas, mix well. In a separate bowl whisk together olive oil, red wine vinegar, lemon juice and salt/pepper. Pour whisked dressing over the salad. Mix until the vegetables and chickpeas are evenly coated. Finally mix in parsley and feta cheese prior to serving. This dish is best if eaten in 2-3 days. Leftovers should be stored covered in the refrigerator.

Watermelon and Berry Salad

Watermelon and Berry Salad

Ingredients

  • 5 - 6 cups of seedless Watermelon, cubed
  • 2 cups of Strawberries, diced
  • ½ cup Blueberries
  • ½ cup of Raspberries (or Blackberries)
  • ½ cup Fresh Mint, thinly sliced
  • 2-3 tablespoons of Fresh Lime Juice (about 1 lime)

Combine all your prepared fruit, mint and lime juice into a large bowl. Gently toss to evenly mix all the ingredients, be careful not to crush the raspberries. This sweet dish can be enjoyed immediately. However, I prefer to cover it and refrigerate for at least an hour prior to serving. This allows the flavors to marry together. Try adding more colors to the salad by adding other types of fruit! This salad is best if eaten within 4 days. Leftovers should be stored covered in the refrigerator.

Recipes prepared by Allie Farley, M.S., R.D., L.D., registered dietitian at VCU Health. Visit Allie's blog on Diet and Nutrition for more recipes and information about the role that diet plays in cancer.

Written by: Massey Communications Office

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