3 summer recipes no cooking; Diet strategy: these light, tantalizing dishes provide the nutrients you need—without the hot-and-bother

Shape, August, 2004 by Ramin Ganeshram

When the weather is cold and stormy, we tend to eat more--not just for the cozy feeling of snacking, but because we crave the comforting heat of casseroles, stews and roasts warming us from the inside out.

But in summer, when the sun heats up everything like a furnace, those hearty winter dishes quickly lose their appeal. Add to that the fact that no one really wants to be in the kitchen when it's over 90 degrees outside, and the result is often a reduced appetite.

"People should listen to their bodies and go for lighter food in hot weather," says American Dietetic Association spokesperson Susan Moore, R.D., who practices in Minneapolis/St. Paul. "Look for foods that don't take a lot of work to prepare--the less effort it takes, the more likely you'll eat nutritiously." Moore suggests consuming lots of fresh fruits and vegetables and, as a quick and easy protein source, lowfat dairy products--such as plain or flavored yogurt and reduced-fat cheeses--and canned beans, all of which we use in recipes here (no coincidence!).

The following fast, highly nutritious, no-cook dishes will tantalize your taste buds and keep you sated, cool--and far away from a hot stove.

Summer Fruit Gazpacho

Serves 4

Prep time: 20 minutes

1 1/2  cups sliced fresh strawberries plus 1/2 cup diced
    4  Roma tomatoes, 3 cut in half and 1 diced
    1  cup diced watermelon
  1/4  cup red-wine vinegar
    1  tablespoon fresh lime juice
    2  teaspoons olive oil
    1  tablespoon fresh basil, chopped
    1  tablespoon fresh parsley, chopped
    1  garlic clove, minced, or 1 teaspoon jarred crushed garlic
    1  cup low-sodium tomato or vegetable juice such as V8
    1  yellow bell pepper, seeded, stemmed and diced
    1  small zucchini, diced
    3  tablespoons diced red onion
  1/2  teaspoon cayenne pepper
  1/2  teaspoon salt
  1/2  Hass avocado, diced
    4  tablespoons plain, lowfat yogurt

In a food processor or blender, combine sliced strawberries, halved tomatoes, 3/4 cup of the watermelon, vinegar, lime juice, oil, basil, parsley and garlic. Pulse off and on for about 1 minute or until ingredients are well combined in a thick liquid.

Pour liquid into a large bowl and mix in tomato juice, bell pepper, zucchini, onion, cayenne pepper and salt. Stir to combine. Add diced strawberry, tomato, avocado and remaining watermelon and stir gently. Divide soup equally among 4 soup bowls. Garnish with 1 tablespoon of yogurt. Serve with Spicy Chicken-Salad Wrap (see page 192), if desired.

Nutrition Score per serving (1 1/2 cups gazpacho, 1 tablespoon yogurt): 226 calories, 30% fat (8 g; <1 g saturated), 61% carbs (38 g), 9% protein (6 g), 131 mg calcium, 3 mg iron, 9 g fiber, 561 mg sodium.

Spicy Chicken-Salad Wrap

Serves 4

Prep time: 12 minutes

1/2  cup lowfat mayonnaise
  1  teaspoon curry powder
  3  tablespoons red onion, diced
1/4  cup dried cranberries
  2  cups precooked chicken chunks, lemon-pepper flavor (or any
     precooked chicken-breast flavor of your choice)
  1  whole fresh nectarine, diced
  Salt and pepper to taste
  4  6-inch whole-wheat tortillas (or 2 12-inch tortillas cut in half)
1/2  cup loosely packed arugula (or Bibb lettuce)

Mix mayonnaise, curry powder, onion and cranberries together. Add chicken chunks and mix well. Gently fold in nectarine pieces and add salt and pepper. Set aside.

Lay 1 tortilla on a flat surface and place 1/4 of the arugula leaves in center. Spoon 1/4 of the spicy chicken salad onto one side of the wrap and roll tightly. Repeat the process with the 3 remaining tortillas.

Nutrition Score per serving (1 wrap): 327 calories, 38% fat (20 g; 1 g saturated), 30% carbs (37 g), 32% protein (39 g), 55 mg calcium, 2 mg iron, 10 g fiber, 349 mg sodium.

Six-Bean Salad With Smoked Ham

Serves 4

Prep time: 15 minutes

1/2  cup canned dark red kidney beans
1/2  cup canned black beans
1/2  cup canned pinto beans
1/2  cup canned cannellini beans
1/2  cup canned chickpeas
1/2  pound fresh string beans, cut into 1-inch pieces
  1  small red onion, thinly sliced
  4  ounces lean, smoked ham, cut into 1/4-inch cubes
1/4  cup red-wine vinegar
1/4  cup nonfat, low-sodium chicken broth
  1  teaspoon dried oregano
1/2  teaspoon garlic powder
  Salt and pepper to taste

Rinse and drain all canned beans and chickpeas. In a large bowl, mix them together with fresh string beans. Add onion and ham. Set aside.

In another bowl, whisk together vinegar, broth, oregano, garlic powder, salt and pepper to make the dressing. Add to salad and mix well. Serve chilled or at room temperature.

Nutrition Score per serving (1 1/2 cups salad): 179 calories, 14% fat (3 g; <1 g saturated), 57% carbs (28 g), 29% protein (14 g), 87 mg calcium, 3 mg iron, 9 g fiber, 307 mg sodium.

RELATED ARTICLE: NO-COOK PANTRY

Keep these foods on hand to create light, healthful meals anytime.

* Canned beans for salads or, when pureed in a food processor, for sandwich spreads and dips

* Precooked deli meats to add a protein boost to cold meals

* Leftover whole grains, such as brown rice, quinoa or couscous, for hearty summer salads (just mix with chopped fresh mint, fresh lemon juice, olive oil and crumbled lowfat feta cheese for a delicious cold meal)