Looking for ways to freshen your summer menu, without boosting the calories? Check out these light summer dishes, best served cold:
Soups (yes, really!)
Summer isn’t typically soup season. Who wants a steaming hot bowl of bisque on the beach? That’s where chilled soups step in to fill that comfort-food void.
You’ve probably heard of Gazpacho, but did you know there’s a range of other healthy soups served cold? Here are three more low-calorie recipes to add to your repertoire:
Creamy cucumber basil soup by Candice Kumai, Women’s Health Magazine
Light and lemony summer borscht by Martha Rose Shulman, New York Times
Spicy and sweet watermelon gazpacho by Tyler Florence, Food Network
Salads (of course!)
Salads are a classic summer staple. They’re light, refreshing, easy to prepare and can offer endless variety if you change up your ingredients.
Remember, though: just because it’s a salad, that doesn’t mean it’s low fat, low calorie or low carb.
About dressings… Be sure to check all the nutritional info on store-bought dressings or—better yet—make your own to control the fat and sugar you’re adding.
Topping tips… Avoid toppings like croutons, crispy noodles, tortilla strips and (obviously) anything breaded or fried. You can get that crunch you’re craving with healthier options like:
- Toasted whole grains, such as quinoa, couscous, amaranth, barley or farro
- Raw, unsalted nuts like almonds and walnuts
- Seeds like flax, chia, pumpkin, mustard, sesame, sunflower, hemp or wheat germ
- Diced or shredded raw veggies, such as carrots, radishes, jicama, fennel and cabbage
Dried fruits, like cranberries, are also a favorite for adding flavor and sweetness, but they can be surprisingly packed with calories. You’re better off using fresh fruits, like apples, blueberries or citrus. You’ll get more fiber and fewer carbs. For a nutrient-rich, fiber-full, sweet salad with a crunch, try pomegranate seeds.
Lastly, don’t forget the protein. Adding a lean meat or other healthy protein source like chickpeas or edamame may help you stay fuller, longer.
Need new ideas? Here are a few salads you may not have tried:
Quinoa Tabbouleh by Bon Appétit
Asian Cobb Salad by food blogger, Chungah
Caprese Salad by SAVEUR
Ready for personal weight loss coaching, real food recipes and more? Call Cordova Medical Clinic today at 901-888-1000 to see how we may be able to help you achieve your weight loss goals.