Nutrition Articles

No-Cook Summer Meals
Sometimes, it's too hot to even think about turning on the oven. Beat the heat with these no-cook summer meals-no grill, oven or stovetop required!


Scallops Ceviche: In a glass bowl, toss together 1 pound of bay scallops with a cup of lime juice. Cover and refrigerate for 5 to 6 hours until scallops "cook" from the acid in the lime juice (they'll become firm and opaque in color). Drain lime juice and mix in chopped cilantro and fresh oregano, minced red onion and jalapeno pepper, a splash of clam juice and a drizzle of olive oil. Season with salt and pepper and serve.


Gazpacho: Place the following into a food processor or blender (if using a blender, you may need to cut veggies into smaller pieces and puree in batches): 3 pounds of ripe tomatoes cut into quarters, ½ of a red pepper cut into chunks, ¼ of a red onion, 1 cup low-sodium vegetable juice, a squeeze of lime juice, a splash of olive oil, a fistful of chopped cilantro, a sprinkle of cumin, and salt and pepper to taste. Puree until soup is slightly chunky in texture. Stir in diced avocado and, if desired, hot sauce. Chill at least one hour before serving. Ladle into bowls and top with a dollop of plain fat-free Greek yogurt.


Salad Niçoise: On a bed of salad greens, mound drained canned tuna, sliced hardboiled eggs, microwaved green beans and new potatoes, sliced tomatoes and a few black olives. Drizzle with light vinaigrette dressing.


Greek Chickpea Salad: Toss drained and rinsed canned chickpeas with feta cheese, jarred roasted red pepper strips and Greek olives. Add chopped, cooked chicken breast, if desired. Place salad on a bed of baby spinach and serve with a side of whole-wheat pita bread, or stuff the mixture into the pita and enjoy as a sandwich.


Mexican Chicken Taco Salad: On a bed of shredded lettuce, layer sliced cooked chicken (pick up a roasted chicken from our deli), chopped tomatoes, grated reduced-fat cheddar cheese, avocado slices and salsa. Sprinkle top with crushed baked tortilla chips and drizzle with light ranch dressing.


Thai Turkey Lettuce Wrap: Toss sliced, cooked turkey breast with light Asian-style dressing. Place turkey on a large leaf of butter lettuce, sprinkle with shredded carrot, bean sprouts, fresh cilantro leaves and chopped peanuts. Serve with peanut, soy sesame and ginger dipping sauces, available in our Asian foods aisle.


Brown Rice Confetti Salad: Cook 2 bags of microwavable brown rice and place in a bowl. Add thawed, frozen corn kernels, chopped red and green bell peppers, sliced green onion, chopped and seeded tomato and chopped parsley. In a separate bowl, make dressing by whisking together 3 tablespoons each olive oil, white wine vinegar and soy sauce; add one teaspoon each minced garlic and Dijon mustard. Pour dressing over salad, mix and chill for at least 2 hours. Serve cold.