After hibernating all winter, you can only imagine how much I look forward to celebrating the wonders of summer. However as I am planning my summer celebrations, I must keep in mind my family’s health while serving their favorite flavors.
Since summer is so busy, I try to plan ahead to make it easy to put together delicious, healthy meals. It’s also peak season for wonderful summer fruits and vegetables, so I’m always looking for new ways to serve great summer produce.
Here are three easy steps to help you enjoy the best of summers:
1. Stock up on key ingredients: Many foods are the building blocks for a variety of summer dishes. Here are a few ingredients I always have on hand:
- Canned beans – for salads, side dishes and appetizers
- Onions and garlic – raw or cooked, these add flavor to main dishes, sauces, salads and more
- Soybean oil – this neutral flavored oil can be easily combined with many flavors. Use in salad dressings, marinades, sauces and baked goods. Soybean oil also has 0g trans fats per servings and is a source of omega-3’s and unsaturated fats.
- Salsa – hot and spicy or mild and savory, this perks up every meal
- Whatever fruits and vegetables are at their peak
Try these simple appetizers from your kitchen staples:
- Impress your guests with the best bean dip ever and don’t tell them it’s full of fiber and antioxidants. Create this bean dip by adding your favorite Mexican salsa such as a salsa roja, salsa verde or pico de gallo salsa to mashed beans; top with fresh lime juice and a couple tablespoons of queso fresco, if desired.
- For another great appetizer, top baked tortillas with cooked and shredded tender pork and top with a tablespoon of Mexican salsa and guacamole.
2. Pull out the grill. What would we do without the grill in summer? Grilling means enjoying the outdoors, less heat in your kitchen, and easy clean-up. Be sure to brush foods and the grill surface lightly with a neutral oil like soybean oil so foods brown nicely and don’t stick. Go beyond burgers and look for inventive new ways to grill this summer.
- Make the best tacos by grilling marinated beef with a simple chipotle or mesquite sauce. Just mix 2 tablespoons adobo sauce with ¼ cup soybean oil and 1 tablespoon fresh lime juice. Marinate beef for at least 1 hour, then grill. Cut into strips and serve with warm tortillas and avocado slices.
- Try grilling fruits and vegetables. Roasted corn on the cob served with low fat mayo and queso fresco is one of my favorites. Just brush the corn with soybean oil to keep them from sticking to the grill. For an easy, fabulous dessert, grill peaches or plums. Cut in half, brush lightly with soybean oil and place the cut side down on the grill. When softened, remove and sprinkle with cinnamon. Yum!
3. Make summer vegetables and fruits the star of your meals.
- Summer is a great time to experiment with flavors and try new foods. Try a new recipe every week this summer: you may discover new family favorites!
Here is a simple recipe idea you can try this summer at any of your celebrations. You will impress your guests while feeding them something tasty and full of nutrients.
Cucumbers, Tomatoes & Cilantro Salad
1 cup Couscous or other small pasta, uncooked
1 green bell pepper, diced
1 cup grape or cherry tomatoes, halved
1 cucumber, peeled, halved lengthwise, seeded, diced
1 tablespoon cilantro, chopped
2 to 3 tablespoons soybean oil
2 tablespoons fresh lemon juice
½ teaspoon paprika
3 cloves garlic, minced
- Prepare couscous according to package directions. Let cool completely.
- In large mixing bowl, combine couscous, pepper, tomatoes and cucumber.
- In a small container, mix cilantro, olive oil, lemon juice, paprika and garlic. Add to prepared couscous and toss together. Serve couscous salad over green leaves of lettuce, if desired.
Makes: 4 cups
For more great summer recipe ideas made with soybean oil, check out Soy Connection. Enjoy the summer!
