If you’re exploring the fresh produce markets these days, you’ll notice there is plenty of fresh lettuce everywhere you turn. Leaf lettuces like red leaf and romaine, as well as greens like arugula and baby spinach are a great source of a fiber, vitamins A and C, folate and other beneficial nutrients. And salads are one of the easiest meals you can make on a hot summer night. We often get into a rut with our lettuce, though, topping it with the typical veggies and the usual dressing. If you’re getting sick of eating the same old salad night after night, don’t fret. Try some of these variations for a fresh take on the old stand-by.

Chicken Salad with Dijon Basil Vinaigrette
Makes 2 servings

Ingredients:

6 cups leaf lettuce, broken into bite-sized pieces
1 grilled chicken breast, cut into ½ inch cubes
1 spring onion, finely chopped
1 TBSP Dijon mustard
2 TBSP red wine vinegar
2 TBSP basil leaves, packed
1 TBSP olive oil

Instructions:

To make the dressing, in a food processor, combine the mustard, vinegar and basil. Blend until the basil is finely chopped and the ingredients are well mixed. While blending, slowly add the oil, mixing until completely incorporated.

Place the chicken and onion in a small bowl and add 1 TBSP of the dressing. Toss to coat the chicken and mix in the onion. Divide the lettuce equally between two plates and drizzle each with half the remaining dressing. Top each salad with half the chicken mixture.

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Baby Spinach and Strawberry Salad
Makes 2 dinner-sized or 4 side-sized servings.

Ingredients:

½ cup strawberries, halved
2 Tbsp. balsamic vinegar
1 Tbsp. extra virgin olive oil
½ Tbsp. fresh mint leaves

6 cups baby spinach
1 large radish, chopped
1 small spring onion, chopped, whites and greens separated
¾ cup strawberries, quartered or cut in eighths
¼ cup crumbled low-fat feta cheese
2 TBSP chopped walnuts
fresh mint leaves, for garnish

Instructions:

For the dressing, mix the first four ingredients in a food processor or blender until smooth. Cover and refrigerate until ready to serve.

In a large bowl, toss the spinach, radishes and onion to mix. Evenly split the salad into the number of servings you’d like. Top each salad with equal amounts of strawberries, feta and walnuts, and add a few mint leaves. Drizzle with about 1-2 Tbsp. dressing immediately before serving.

As you can see, the dressing can really make a boring salad more exciting. Why not get creative and try new toppings for your salads? Make a yogurt and dill dressing to give your salad a Greek flair, blend your favorite fresh herbs with a simple oil and vinegar mixture, or add a touch of honey to your favorite mustard and thin it out with a little vinegar for a tangy topping. There are plenty of combinations out there. Have fun coming up with some new favorites!

(Recipe from the kitchen of Ami Spencer. Copyright 2008)

"Eat well. Live well. Be well."

Now that summer is almost here and the temperature is starting to rise, those heavy comfort foods that you crave during the fall and winter just aren’t cutting it. Who wants to turn on the oven when it’s 80 degrees outside? Eating well and staying cool isn’t impossible. There are plenty of healthy dinners that don’t involve the oven, or even the stove top.

Fire up that grill. Grilling is one of the healthiest ways to cook meat and can give vegetables (and even fruit) a flavorful twist. You’ll keep the heat outside and dinner will be ready in no time.

Give those salads a twist. Salads don’t have to be boring. In fact, salads can be quite fun. Try making your own dressings. Top your lettuce with fruit like strawberries, apples or orange slices. Instead of sticking with boring iceberg, or the usual romaine, mix up your salad with baby spinach, mesclun, arugula and other greens.

Jazz up your sandwiches. Sandwiches make a great summer stand-by because they’re quick and easy to make. But sandwiches can be boring. No matter what type of sandwich you choose, to give them a little more umph, try out different types of whole-grain bread, pita pockets or tortillas, and pile them high with fresh veggies. There are plenty of options this time of year, so don’t limit yourself to lettuce and tomato. Try zucchini or cucumber slices, fresh bean sprouts, grated carrots or any of your other favorites.

Freeze it. A cold fruit smoothie can make a satisfying meal on a hot summer day. Whip one together by adding your favorite fresh fruit, ice, yogurt and a little milk to a blender and mixing until it’s smooth. If you need a sweetener, try a touch of honey. You can even add some flax seed for an omega-3 kick. In just a few minutes, you’ll have a refreshing and filling lunch or dinner.

Stay tuned over the next several weeks for some summer recipe ideas, or check out last summer’s suggestions.

"Eat well. Live well. Be well."

If you’re tempted to buy those tomatoes at the grocery store this week, be careful what you choose. An outbreak of salmonella that may be linked to some types of red Roma, red plum and red round tomatoes, has affected residents of several states. Until the exact source of the outbreak can be located, the FDA is recommending that you avoid eating any of these tomatoes raw, unless grown in the states listed below.

According to the FDA, tomatoes grown and harvested in Arkansas, California, Georgia, Hawaii, North Carolina, South Carolina, Tennessee, Texas, Belgium, Canada, Dominican Republic, Guatemala, Israel, Netherlands, and Puerto Rico appear to be safe to eat. In addition, grape tomatoes, cherry tomatoes and tomatoes sold still on the vine, as well as homegrown tomatoes, are safe to consume as they have not been linked in any way to the salmonella outbreak.

While you shouldn’t stop enjoying tomatoes, make sure you select carefully. Most restaurants, including fast food restaurants such as McDonald’s and Taco Bell, have stopped serving raw tomatoes on their menu items. However, if you find yourself at a restaurant that’s still serving tomatoes and you can’t guarantee that they were grown in one of the “safe” states above, avoid ordering or eating them. Be smart about your tomato consumption until further information is available, and you’ll stay healthy, happy and salmonella-free.

"Eat well. Live well. Be well."

Much of the East Coast is experiencing a major heat wave this weekend, and it’s not likely to be the last one we see this summer. Extreme heat can lead to serious health problems and complications, such as dehydration and heat stroke, if you’re not careful. If you or anyone you know demonstrates any of the following symptoms after being in the sun and heat, get medical help immediately:

• headache
• dizziness
• disorientation
• extreme fatigue
• loss of consciousness
• seizure
• increased heart rate
• high body temperature
• hot, flushed skin that is not sweaty

Here are some strategies to stay cool and safe, even when it’s really hot outside.

• Drink plenty of water. Drinking enough water is important no matter what the temperature, but when it’s hot outside, it’s even more important to make sure you’re staying well hydrated. Even if you don’t feel thirsty, make sure you’re drinking water throughout the day.
• Stay out of the sun. If you need to be outdoors, try to get your chores done in the early morning or later evening, when things are a bit cooler. If you have to be outside during the heat of the day, try to stay in the shade. Even better, avoid being outdoors at all.
• Take advantage of fans and air conditioners. Obviously using an air conditioner can make the heat bearable, but if you don’t have one, try a fan. Moving air is cooler than still air, so fans can help cool things off. If fans don’t help and you find home too hot to handle, why not take a trip to the mall, library or your favorite restaurant to cool off.
• Dress appropriately. Wear light-weight, loose-fitting, light-colored clothes and wear a hat if you need to be out in the sun.

Be smart about the heat and you’ll be able to stay cool and enjoy the summer no matter what the temperature is outside.

"Eat well. Live well. Be well."