The UCookbook

Healthy Summer Foods

• Versatile Pasta Salad
• Frozen Yogurt Treats
• Pita Pockets for a Picnic
• More Recipes

Versatile Pasta Salad

Ingredients:

• 2 c. uncooked fusilli pasta
• 1 small zucchini, thinly sliced
• 1 tomato, diced
• 1 carrot, thinly sliced
• 1 stalk of celery, thinly sliced
• 1 green pepper, diced
• 1 Tbsp. low-fat or fat-free cream cheese
• ½ c. tomato sauce

Directions

• Bring 4 c. of water to a boil and add the pasta. The pasta should take about 7-9 mins. to cook. Drain the pasta and set aside.
• Bring a large pan to medium heat on the stove. Add the carrot and zucchini slices. Let cook for a minute, flip, and cook for another minute. Add the pepper and celery. Let all vegetables cook, flipping occasionally. When the vegetables are almost soft, add the diced tomato. Turn the heat to low. Add the cream cheese and tomato sauce. Stir until the cheese is completely melted and all the ingredients are blended. Pour the sauce and vegetable mix over the pasta and mix it together. The salad can be served warm or cold.

-Franklynn, University of Windsor

Frozen Yogurt Treats

Ingredients:

• Fat-free or low-fat Greek vanilla yogurt
• Frozen fruit of choice (cherries, raspberries, blueberries, strawberries, etc.)
• Honey
• Dark chocolate chips
• Waffle cones

Directions:

• Put Greek yogurt into waffle cone and freeze for several hours, until it reaches an ice cream consistency. Melt dark chocolate in a microwave-safe bowl. Top cone with honey, frozen fruits, and melted chocolate.

-Jordan, Lasell College

Pita Pockets for a Picnic

Ingredients:

• 3 Tbsp. extra-virgin olive oil
• 1 Tbsp. balsamic vinegar
• 1¼ c. plum or cherry tomatoes, chopped
• 1 c. cucumber, peeled and diced
• 1 c. bell pepper, chopped
• 2/3 c. onion, chopped
• ½ c. fresh parsley, chopped
• 4 8-inch whole wheat pita breads, halved

Directions

• For the filling, mix the first 7 ingredients in a large bowl. Store filling in individually portioned plastic sandwich bags (separately from the pita bread). When ready to eat, empty contents of one bag into the pocket of the pita.

-Karlene, University of Alabama

More Recipes

Smoothies are quick, easy, and surprisingly filling. They're also good with vegetables, not just fruit. A good morning/protein kick: banana, peanut butter, ice, and almond milk.

-Amanda G., Portland State University

My favorite summer dish is turkey burgers. Get lean turkey meat and season it however you like. Grill the burger until done, add feta cheese and let melt. Brown a whole-wheat, high fiber bun on the grill and serve with grilled asparagus.

-Kristin M., Tulsa Community College

One of my favorites for a hot summer day is a fruit salad with watermelon, strawberries, mango and mint. You can vary the recipe too, sometimes with pineapple, blueberries, etc. it's delicious and refreshing and even works as a desert!

-Jennifer K., University of Southern California

I love to make fresh tacos with seasoned black beans, avocados, lime, tomato and cilantro.

-Rachel K., Portland State University

Cool Cucumber Soup
Serves 4

Ingredients:

• 3 c. plain nonfat yogurt
• 1 English cucumber (about 1 pound), cut into chunks
• 1 scallion, white and green parts, coarsely chopped (about 1/4 cup)
• 3 Tbsp. chopped fresh dill, plus sprigs for garnish
• Salt and freshly ground black pepper
• 1 medium tomato, seeded and diced
• 3 sliced radishes
• 2 tsp. olive oil

Directions:

• In a blender, combine the yogurt, cucumber, scallion and dill. Pulse until pureed. Season to taste with salt and pepper. Ladle into individual bowls. Top each serving with 2 tablespoons of diced tomato or radishes, drizzle with 1/2 tsp. of olive oil and garnish with a dill sprig.
  

-Margaux B., North Idaho College

I go to local farmer’s markets to find inspiration. Buy foods that look good! Watermelon is always a hit for BBQs. For the beach, I bring snacks that can be out in the sun, like pretzels. BLT sandwiches with a side of fresh sweet corn mean summer to me. Also great for summer is tomato and mozzarella salad–refreshing and delicious!

-Katie C., Mohawk Valley Community College

My favorite is sauteed zucchini, fresh from my garden. I saute with olive oil and onions and then sprinkle on bread crumbs when nearly done.

-Pam I., Golden Gate University

Here’s my recipe for honey mustard chicken salad. I'm not a man of exact proportions so feel free to add however much of the following that fits your fancy. Start of by grilling some chicken. Lightly season the chicken with some garlic salt and black pepper. Dice it up and get a giant bowl ready. Add diced red onion, chopped dill, roasted mustard seed, toasted walnuts, chopped celery, a dash of turmeric and kosher salt, and make it rain a combination of honey and Dijon or grainy mustard (I mix both). Put in on toast, quinoa, or anything you want.

-Sameer B., Moorpark College

I like combining a spring mix, almonds, cranberries, blue cheese, beets, red onion, carrots, and brown rice with a homemade dressing of balsamic vinegar, olive oil, hummus, or honey mustard.

-Kelly C., Ohlone College

I like to make cold pasta salads. Olive oil, vinegar, pepper, lemon juice, bocatini, various veggies (whatever you can get), and some whole-wheat pasta. I also like to do turkey wraps. The wrap is a whole what lavash with hummus spread. Then I pile in tomatoes, avocados, cucumbers, a mix of fresh greens, turkey (or whatever meat you have on hand, if vegetarian you can use tofu or veggie meat). Then roll it up.

-Betty L., Golden Gate University School of Law

Healthy chicken salad is super easy, by substituting the mayo for plain Greek yogurt. You just boil up some chicken, shred it, combine it with green peppers, craisins (cranberry raisins), the yogurt, salt, pepper and anything else you enjoy in your chicken salad!

-Sarah S., Iowa Western Community College

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