Dressed Up Tuna Salad and Cold, Creamy Soup

It's August and here in the Midwest we've been experiencing one hot summer. When it's this hot for this long it's hard to think about cooking. So why not try a cold meal with little or no cooking. Here are a few suggestions for eating healthy and keeping your cool.

Dressed Up Tuna Salad

Replace tuna with any canned seafood, chicken or beans; or use any left over meat or fish. Serve it with whole grain bread and fresh fruit.Ingredients:3 cups of mixed field greens4 green onions, chopped1 cup grape tomatoes, halved1 medium apple, chopped1/2 cup chopped celery1 cup toasted almonds or pecans2 cups tuna, packed in water & drainedDressing:4 teaspoons extra-virgin olive oil2 tablespoons fresh lime juice2 cloves garlic, finely chopped1/2 teaspoon black pepper1/2 cup chopped celeryWhisk together all ingredientsPreparation:Toss together field greens, onions, tomatoes and celery. Divide evenly among salad bowls or plates.Top each with 1/2 cup tuna and drizzle with 1-2 tablespoons of dressingNutrition Information per serving: 291 calories, 13 grams fat (1 gram saturated fat), 44 grams protein, 11 grams carbohydrate, 5 grams fiber, 46 mg cholesterol, 521 mg sodium

Cold, Creamy Soup

Use your favorite in-season fruit or vegetable. Depending on your produce selection you may want to add fresh herbs (basil with tomatoes, dill with cucumber, etc) and spices. Try topping each serving with a lean protein and additional chopped vegetables or fruit.Ingredients:1 cup fat-free evaporated milk or buttermilk½ cup low sodium, fat free chicken or vegetable broth½ - 1½ teaspoon red pepper flakes2 cups chopped fruit or vegetable(s) of choice (avocado, cucumber, squash, tomato, etc)Salt & pepper to tastePreparation:Combine all ingredients in blender, process until smooth.Nutrition information per serving will vary depending on the produce and protein selected - this is an average or range: 250 calories, 3 -15 grams fat, 15 grams protein, 15 grams carbohydrate, 3 grams fiber, 50 mg cholesterol, 500 mg sodium .