Oklahoma Summer Salad Series
Nothing says summer like fresh veggies and fruit. They are in season and super cheap. To help us all enjoy the bounty of summer, ONIE has done the hard work for us. Stephanie DeBerry, our Project Dietitian, and Leah Santulli, a dietetic intern from the University of Oklahoma Health Sciences, Department of Nutritional Sciences, created 4 tasty recipes. These recipes use the summer veggies and fruits that we Oklahomans love—peaches, zucchini, summer squash, and tomatoes. Each recipe can be prepared in minutes and no cooking is required!
Hands down, peaches are an Oklahoma favorite. The ONIE Test Kitchen used peaches to dress up this spinach salad. The peaches bring a splash of color, and they contrast well with the color and flavor of spinach, creating a salad that is as beautiful as it is tasty. It can be served immediately or after chilling a few hours in the refrigerator.
Summer squashes, another Oklahoma favorite, are the main ingredients in this light and fresh salad. Both zucchini and yellow squash are good sources of fiber, vitamins, and minerals. This Lemon Basil Summer Squash recipe is a no-cooking-required alternative to frying summer squash. Choose this recipe tonight—it will not leave you feeling heavy on a hot summer evening.
This easy recipe is the perfect way to cool off without breaking the bank. All you need are a few veggies from your local farmer’s market or grocer, non-fat Greek yogurt, and some spices from home. This Zucchini Salad is packed with protein, calcium, vitamins, and minerals. You can eat it alone, put it on a sandwich, or eat it as a dip to share with friends and family.
Tomatoes are a tasty summer veggie that can be used in many different ways. They are plentiful in Oklahoma. In fact, nothing reminds me of growing up on a farm more than fresh tomatoes. Tomatoes are also an excellent source of vitamins, minerals, and antioxidants. This Fresh Tomato Herb Salad only takes a few minutes to prepare. You can eat it with crackers, bread, or as a side dish. I am certain it will be a big hit at any backyard barbeque or picnic.
The ONIE Project Team