Cool Food
Escape the heat with these no-cook summer sensations

By Kris Wetherbee

Fresh fruits and vegetables are flavorful and abundant in disease-fighting nutrition. When the mercury is high and your desire to work in a hot summer kitchen is low, these quick, oven-free recipes may motivate you to create a healthy, no-cook feast. Fresh fruits and vegetables are flavorful and abundant in disease-fighting nutrition. For example, peaches, nectarines, and corn harbor potent phytochemicals that help prevent free radical cell damage; watermelon and tomatoes contain cancer-fighting lycopene; blueberries, blackberries, and cherries boast quercetin, an anti-inflammatory; sweet peppers, strawberries, and kiwis pack a vitamin-C punch; and leafy greens and summer squash offer lutein, an antioxidant good for your eyes.

Combine these garden-fresh foods with canned beans, artichoke hearts, olives, roasted red peppers, and healthy grains, such as couscous and bulgur, which need only a brief soak in hot water. Add protein to the mix by tossing in nuts, precooked tofu, low-fat deli slices, precooked shrimp, or ready-to-eat crabmeat. Using these tasty ingredients and the recipes here, you’ll enjoy summer’s sultry days without breaking a sweat.

Tuna-Stuffed Peppers

Serves 6 / Fresh lemon, avocado, and chives give tuna a zesty flavor (look for canned “light” tuna, which is lowest in mercury). For another taste twist, take advantage of the smaller, sweet banana peppers available in summer.

3 medium-large bell peppers (red, orange, or yellow), or 6 sweet banana peppers
1/2 cup peeled, seeded, and diced cucumber
1 12-ounce can tuna packed in water, drained and flaked
1 large avocado, peeled and quartered
1 tablespoon fresh lemon juice
3 tablespoons light mayonnaise
1/4 cup snipped fresh chives
1/4 teaspoon salt
1/8 teaspoon lemon pepper
1/2 cup seasoned minicroutons
Fresh chives, for garnish

1. Cut peppers in half lengthwise and remove seeds and membranes. In a medium bowl, combine cucumber and tuna and toss together.

2. In a second bowl, mash 3/4 of the avocado with a fork. Add lemon juice, mayonnaise, chives, salt, and lemon pepper and mix thoroughly. Stir in tuna mixture. Cube remaining avocado and fold in gently.

3. Fill pepper halves with tuna-avocado mixture. Sprinkle with croutons and garnish with chives.

Nutrition Facts Per Serving: Calories: 172 calories % fat calories: 44 Fat: 9g Saturated Fat: 2g Cholesterol: 25mg Carbohydrate: 8g Protein: 17g Fiber: 4g Sodium: 496mg

Cannellini and Summer-Squash Salad with Rosemary Vinaigrette

Serves 8 / Summer squash come in a tantalizing array of shapes and colors: straightneck, crookneck, or scalloped fruits colored yellow, gold, cream, lime, or a striking dark green. For the sweetest flavor, opt for smaller specimens.

4 cups diced raw summer squash, any type (about 3 small squash)
3/4-1 cup finely chopped red onion
1 19-ounce can cannellini beans, drained and rinsed
1/4 cup chopped sun-dried tomatoes
1/3 cup extra-virgin olive oil
1/4 cup red wine vinegar
2 teaspoons Dijon-style mustard
1/2 tablespoon chopped fresh rosemary
1 shallot, minced (about 1 tablespoon)
1/4 teaspoon salt
Freshly ground black pepper, to taste

1. In a large serving bowl, toss together summer squash, red onion, beans, and sun-dried tomatoes. In a small bowl, whisk together olive oil, vinegar, mustard, rosemary, shallot, salt, and pepper. Pour olive-oil mixture over bean-squash mixture and toss until well coated. Refrigerate for at least 30 minutes or several hours to allow flavors to blend. Serve chilled.

Nutrition Facts Per Serving: Calories: 186 calories % fat calories: 44 Fat: 9g Saturated Fat: 1g Cholesterol: 0mg Carbohydrate: 21g Protein: 6g Fiber: 2g Sodium: 240mg

Caribbean Wrap with Fresh Corn Salsa

Serves 8 / This low-fat meal scores high in flavor with the additions of vine-ripened tomatoes and fresh corn sliced off the cob. Use jarred roasted red peppers, available in most markets. Check your farmers’ market or natural grocery for orange, purple, or even jet- colored heirloom tomatoes.

2 cups chopped fresh tomatoes
2 cups fresh corn kernels (about 2 ears)
1 15-ounce can black beans, drained and rinsed
1/2 cup chopped roasted red peppers
3 tablespoons finely chopped fresh basil
2 tablespoons lime juice
1 clove garlic, minced
1/4 teaspoon red pepper flakes
1/2 teaspoon salt
Pepper, to taste
4 10-inch tomato-flavored tortilla wraps
1 pound sliced lean deli roast beef or turkey
1-1/3 cups peeled, seeded, and julienned cucumber

1. Combine tomatoes, corn, black beans, roasted peppers, basil, lime juice, garlic, red pepper flakes, salt, and pepper in a large bowl. Toss until thoroughly mixed.

2. Lay wraps on a work surface. Divide roast beef or turkey evenly down the center of the four wraps and sprinkle each with 1/3 cup cucumber. Top with 1/2 to 3/4 cup of the tomato-corn mixture. Fold the wrap around the filling, burrito-style. Slice each wrap in half and serve with extra salsa.

Nutrition Facts Per Serving: Calories: 305 calories % fat calories: 20 Fat: 7g Saturated Fat: 2g Cholesterol: 39mg Carbohydrate: 37g Protein: 25g Fiber: 7g Sodium: 447mg

Shrimp and Snow-Pea Salad with Ginger-Mango Dressing

Serves 6 / A sensational meal your family may well request even after the heat wave is over. For added convenience, buy packaged, prewashed baby greens.

Dressing
1 mango, peeled and coarsely chopped (about 11/2 cups)
1 tablespoon minced fresh ginger
1 clove garlic, coarsely chopped
2 tablespoons rice vinegar
1 teaspoon sugar
1 tablespoon toasted sesame oil
1 tablespoon peanut oil
1/4 teaspoon red pepper flakes
Salt and pepper, to taste

8 ounces mixed baby greens, torn into bite-size pieces
8 ounces snow peas (about 2 cups)
3/4 cup grated carrots
11/2 cups red or yellow cherry tomatoes (about 1 pint), washed and halved
1 pound precooked shrimp, shelled and cut into bite-size pieces
3/4 cup chopped roasted cashews
Freshly ground black pepper, to taste

1. To make the dressing, purée mango, ginger, garlic, vinegar, and sugar in a blender or food processor until smooth. Transfer to a small bowl and slowly whisk in sesame oil and peanut oil. Stir in red pepper flakes and salt and pepper to taste.

2. Arrange greens on serving plates and top with snow peas, grated carrots, cherry tomatoes, shrimp, and cashews. Drizzle dressing on top and sprinkle with a generous grinding of black pepper. Serve extra dressing on the side.

Nutrition Facts Per Serving (with 1 tablespoon dressing): Calories: 295 calories % fat calories: 41 Fat: 14g Saturated Fat: 2g Cholesterol: 149mg Carbohydrate: 22g Protein: 23g Fiber: 5g Sodium: 133mg

Nectarine-Couscous Salad with Blueberry-Balsamic Vinaigrette

Serves 6 / Sweet nectarines combine with a tangy and nutty dressing and healthy couscous in this tasty, light-on-your-feet salad. Try different combinations of superfresh summertime greens, such as frisée, curly endive, and baby spinach leaves.

Vinaigrette
1 cup fresh blueberries (about 6 ounces), coarsely chopped
1/3 cup balsamic vinegar
1/4 cup honey
2 tablespoons walnut oil
1-2 serrano peppers, minced (about 1-1/2 teaspoons)
1/2 teaspoon freshly grated orange peel

1 cup uncooked couscous
1-1/2 cups very hot tap water
1/4 teaspoon salt
1/2 cup chopped green onions
4 cups sliced nectarines (about 4 medium nectarines)
2 teaspoons fresh lime juice
6 ounces mixed baby greens

1. In a small bowl, whisk all vinaigrette ingredients together and set aside.

2. Combine couscous, hot water, and salt in a casserole dish or bowl with a tight-fitting lid. Cover and let stand for 5–10 minutes. Stir in green onions and fluff couscous lightly with a fork.

3. In a medium bowl, gently toss sliced nectarines with lime juice. Arrange greens on serving plates and top with couscous–green onion mixture and nectarines. Drizzle lightly with vinaigrette and serve.

Nutrition Facts Per Serving (with 1 tablespoon dressing): Calories: 192 calories % fat calories: 8 Fat: 2g Saturated Fat: 0g Cholesterol: 0mg Carbohydrate: 40g Protein: 6g Fiber: 4g Sodium: 96mg

Pineapple-Crab Dip

Makes 2 cups / Serve with cut vegetables or spread on crusty French bread for a delicious accompaniment to a cold summer soup. Take advantage of summer’s fresh herbs, especially French tarragon, which quickly loses its wonderful licorice flavor when dried.

4 ounces low-fat cream cheese, softened
3/4 cup crushed pineapple, well-drained
1 6-ounce can cooked crabmeat, drained and flaked
1/2 cup diced mushrooms
1/4 cup diced celery
1 tablespoon snipped fresh chives
2 teaspoons minced French tarragon
Salt and pepper, to taste

1. In a medium serving bowl, mix together cream cheese and pineapple until thoroughly blended. Add crabmeat, mushrooms, celery, chives, and tarragon and stir to combine. Season to taste with salt and pepper.

Nutrition Facts Per Serving (1/4 cup): Calories: 61 calories % fat calories: 41 Fat: 3g Saturated Fat: 2g Cholesterol: 24mg Carbohydrate: 3g Protein: 6g Fiber: 0g Sodium: 156mg