Judy E. Buss

Changing seasons transform nature all around us, as well as the landscape on our plates. Summer inspires us to prepare healthy and refreshing cuisine. Keep in your fridge a pitcher filled with (additive-free) lemonade, made from fresh lemon juice, honey, and filtered water. Eat succulent fruit and plenty of raw vegetable salads. They are superrich in minerals, vitamins, amino acids, antioxidants and numerous other beneficial nutrients. Daily vegetable salads can be varied by topping them with one or more of the following: Artichoke hearts,  grated radishes, ½ cup frozen peas – thawed, olives, bean sprouts, alfalfa sprouts, roasted sunflower seeds, pumpkin seeds, nuts, crumbled feta cheese – the sky is the limit… Season your salads with delicious, homemade dressing (made in minutes, right in the salad bowl) with healthful extra-virgin olive oil, lemon juice or wine vinegar, and one or two dried or fresh herbs.

Brown rice, bulgur, and all other whole grains, as well as whole grain pasta (with or without legumes), lend themselves to form the basis of literally hundreds of savory, health-promoting, cold medleys. You can mix them with vinaigrette dressing (see above), and a small raw veggie salad, or cooked vegetables, and/or pieces of cooked or roasted chicken. Deviled eggs, and cold salads made from seafood, chicken, potatoes or sweet potatoes, are also stellar health boosters and palate pleasers.

Chilled cuisine must be made in advance but does not require more work – just a little advance planning. Time to euthanize frozen pizza and other “convenience food,” and to orchestrate a summer-fest in your kitchen, blazing new trails leading to better health!

Moroccan-style Sweet Potato Salad
Serves 2

1 lb sweet potatoes, peeled, cut into bite-size chunks
3 tablespoons olive oil
1 yellow onion, chopped
2 tablespoons fresh ginger root peeled, finely grated
1 1/2 teaspoon cumin powder
1/2 teaspoon paprika
8 –10 pimento-stuffed green olives, diced
1 teaspoon finely grated lemon zest
Juice of 1/2 a lemon

Salt to taste

Steam the sweet potatoes for 15 minutes, or until they are tender but not mushy. Drain and cool. Meanwhile, in a skillet heat the oil, and cook the onion (covered) for 5 minutes, stirring frequently. Add  the ginger and cumin and cook 10 more minutes, until the onion is translucent. Toss with the paprika, olives, lemon zest, juice, and salt. In a medium bowl mix the potatoes with the onion mixture. Cover and chill. Serve hot, warm, or cold.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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