Judy E. Buss

By now, most of us know that eating for good health should not be put on hold during this or any time of year. The Dog Days of summer will continue to stick with us for a couple more months, so adjusting our eating strategies according to “conditions on the ground,” helps stay the course, stay healthy, and cool off. (Living at Dairy Queen is not one of those strategies…)

Preparing cold meals is easy and doesn’t take more time than during the rest of the year. A little thought and planning, allows you to cook (and refrigerate) in advance some nutritious basic meal components that can then be transformed into numerous delicious dishes. Steamed veggies, dry beans, whole grain pasta, brown rice, bulgur, and quinoa, chicken, fish, potatoes, and sweet potatoes are some examples. Just before lunch or dinner they can be completed with the addition of a few other ingredients as well as dressings, herbs, or spices: flavor is on the menu! A double batch lets you enjoy more meals for the same effort.

Some of the gazillion possibilities available to you are: whole grains mixed with beans, raw or cooked vegetables, herbs, and a dressing; cooked or rotisserie chicken or seafood can morph into a variety of salads or sandwiches (on whole grain quality bread); raw veggie salads, fruit salads, salsas; cold soups, and more.

Save time and money by keeping your kitchen well stocked with basic salad and cooking vegetables, fruit, chicken, fish, whole grains, whole wheat pasta, herbs, spices, olive oil, and wine vinegar. Doing so allows you to cook what and when you wish without having to make multiple trips to the grocery store. Prepare and tape a complete list of ingredients inside a kitchen cabinet door. Before food shopping check your list, pantry and fridge and make a shopping list. Keep your cooking simple and affordable. Buying exotic (and expensive) oils, vinegars and other unnecessary ingredients will, most likely, lead to the eventual abandonment of your goal. Hot weather meals? No sweat – bon appétit!

RICE WITH FRUIT AND NUTS

2 servings

3/4 cup uncooked brown rice
2 kiwi fruit, peeled, cut into small chunks
7 seedless grapes, halved
1/2 cup coarsely chopped walnuts

DRESSING:
1 tablespoon olive oil (not extra virgin)
1 teaspoon finely grated lemon zest
3 tablespoons lemon juice
1/3 cup orange juice
2 tablespoons dried tarragon
Salt and pepper to taste

1. Rinse the rice in a fine-mesh strainer. Drain. Place in a medium saucepan, and add 1-1/2 cups water. Cover and bring to a boil over high heat. Reduce the heat to low, and cook slowly about 45 minutes until all the water has been absorbed. Remove the rice from the stove. Let cool.
2. In a large bowl, whisk all the dressing ingredients. Add the rice, and thoroughly blend with the dressing. Gently mix in the fruit and nuts. Refrigerate in an airtight container for 1 hour before serving.
TIP1: If you cook rice in advance for any dish, before refrigerating it in an airtight container mix in 1 – 2 tablespoons olive oil (not extra virgin), to prevent the rice from drying out.
TIP 2: To make this dish you can substitute other grains for the rice, grains such as millet, quinoa, or bulgur. Be aware though, that each type of grain takes a different length of time to cook: Millet – 30 minutes, Quinoa – 25 minutes, Bulgur 30 minutes.

MOROCCAN-STYLE SWEET POTATOES

2 servings

2 medium sweet potatoes

DRESSING:
2 tablespoons olive oil
1 teaspoon finely grated lemon zest
2 tablespoons lemon juice
1 tablespoon peeled, finely grated fresh ginger root (about 1-inch piece)
1/2 tablespoon ground cumin
1/2 teaspoon powdered paprika
Salt and pepper to taste
1/4 cup chopped pimento-stuffed green olives (about 9)

1. Peel the potatoes, rinse and dry with a paper towel. With the tip of a small sharp knife remove the “eyes” and blemishes. Cut the potatoes into ¾-inch pieces. Steam the potatoes about 15 – 20 minutes, until fork-tender but not mushy. Drain. Let cool if serving cold.
2. Meanwhile, in a large bowl, mix all the dressing ingredients. When the potatoes are done, add them to the dressing and mix gently.
3. If serving cold, refrigerate for 1 – 2 hours in an airtight container before serving.

GARDEN CHICKEN SALAD

2 servings

3 cups chopped skinned, boned rotisserie chicken or 2 small, cooked, skinless, boneless chicken breasts, chopped
2 tablespoons olive oil
1 small tomato, finely chopped
2 green onions, thinly sliced, including their whites
2 tablespoons chopped fresh parsley leaves, (from about 3 sprigs)
2 tablespoons coarsely chopped fresh basil leaves (from about 2 sprigs)

DRESSING:
2 tablespoons extra virgin olive oil
2 tablespoons wine vinegar
1 teaspoon dried Italian seasoning
Salt and pepper to taste
1/4 cup crumbled feta cheese

1. In a large bowl, whisk all the dressing ingredients.
2. On a plate (not a cutting board) cut the cooked skinless boneless breasts into bite-size pieces. If you are using a rotisserie chicken, remove the skin and bones from the portion needed for this dish and cut into bite-size pieces.
3. Add the chicken and all the other ingredients to the dressing.
4. Refrigerate in an airtight container for 30 minutes before serving.

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

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