HEALTHY LIVING
fit to eat
Simple Summer Sides These THREE-INGREDIENT DISHES are filled with fresh fruits and vegetables and are low in calories. (Move over, macaroni salad.) OF WARM WEATHER means an endless rainbow of produce is finally back on
THE ARRIVAL
the scene. Your supermarket is likely brimming with plump, juicy peaches, fresh ears of corn, and more, making the next few months "the easiest time of the year to get your nutrients from fruits and vegetables, especially vitamins Band C," according to Christine Gerbstadt, a doctor and spokeswoman for the American Dietetic Association.
Placing fruits and vegetables at the center of summer's side dishes is a natural way to maximize the pickings. It's also a means of trading the season's traditional mayonnaise-
so they take little time to make. Some require minimal cooking, and others get just a toss-a bonus when it's sweltering. While the sides are simple, they are any-
laden salads and sweetened slaws for healthy, high-fiber alternatives. Best of all, when produce is at its peak, it doesn't need much help from the cook. Each of these recipes has only three main ingredients
thing but ordinary. Crushing peas with mint to form a chunky base for potato salad puts a healthy spin on a classic. And grilled pineapple, cucumber, and basil make a tasty, antioxidant-rich salad. So bring on the side dishes-and the side benefits.
and most need just a few basic seasonings,
Peaches + Basil + Red Onion Sweet peaches and piquant red onion come together to make a savory fruit salad. Toss 3 peaches, sliced Y, inch thick, with 14red onion, very thinly sliced, lis cup fresh basil (leaves torn if large), the juice of Y, lemon, y, teaspoon coarse salt, and some!reshlyground pepper. Drizzle with 1tablesroon extra-virgin olive oil. (Good with grilled chicken.) Serves 4 PER SERVING 82 CALORIES,
0 G SATURATED
3 G UNSATURATED
13 G CARBOHYDRATE, 1 G PROTEIN,
FAT,
FAT, 0 MG CHOLESTEROL, 路140 MG SODIUM,
2 G FIBER
Fruits and vegetables LOSE ~NTIOXIDANTS as they age, so it's best to eat them at their peak.
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Bora Chang
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PHOTOGRAPHS
BY
Raymond Hom
HEALTHY LIVINGfil
to eat
Corn + Avocado + Cilantro Serve this Southwestern salad on its own or as a relish to accompany a main dish. Heat grill to medium-high. Grill 4 shucked ears of corn, rotating often, until lightly charred, about15 minutes. Let cool slightly. Carefully cut kernels from cob. Gently toss with 1sliced Hass avocado, 14 cup fresh cilantro, 1tablespoon fresh limejuice, 1tablespoon extravirgin olive oil, and Yo teaspoon coarse salt. (Good with roasted pork loin or grilled lean pork chops.) Serves 4 PER SERVING 163 CALORIES,
1 G SATURATED
7 G UNSATURATED
22 G CARBOHYDRATE, 4 G PROTEIN,
FAT.
FAT, D MG CHOLESTEROL,
5 G FIBER
157 MG SODIUM,
Fennel + Sugar Snap Peas + Tarragon This combination creates a satisfying crunch and texture and doesn't require any cooking. Toss 1fennel bulb, trimmed, quartered (core trimmed but left intact), and very thinly sliced (preferably on a rnandoline), with 7 ounces sugar snap peas, thinly sliced lengthwise, 2 tablespoons fresh tarragon. 1tablespoon plus 2 teaspoons fresh lemonjuice, 1tablespoon extra-virgin olive oil, and teaspoon coarse salt, Serve immediately. (Good with grilled or poached halibut.) Serves 4
*
PER SERVING B2 CALORIES,
0 G SATURATED
3 G UNSATURATED路FAT, 9 G CARBOHYDRATE, 2 G PROTEIN,
FAT,
0 MG CHOLESTEROL,路 177 MG SODIUM,
Potatoes + Peas + Nint Baby potatoes get a coating of mashed peas and mint that brings out their inner earthiness. Cook 114 pounds baby red potatoes in a pot of boiling water until easily pierced with a fork, 11to 14 minutes; drain. Halve potatoes. Meanwhile, simmer cup fresh or frozen peas in a saucepan of water until tender, about 4 minutes; drain, reserving 14 cup cooking liquid. Crush peas with 1tablespoon extra-virgin olive oil and 2 tablespoons reserved cooking liquid using a fork. Gradually stir in remaining 2 tablespoons cooking liquid until mixture is thick and chunky. Toss potatoes with pea mixture, ~ cup chopped mint leaves, % teaspoon coarse salt, and some freshly ground pepper. Drizzle with an additional tablespoon oil. (Good with poached chicken.) Serves 4
*
3 G FIBER PER SERVING 145 CALORIES,
1 G SATURATED
3 G UNSATURATED
25 G CARBOHYDRATE, 4 G PROTEIN,
FAT,
FAT, 0 MG CHOLESTEROL, 231 MG SODIUM,
4 G FIBER
.HEAL THY LIVING
fit to eat
Zucchini + Bell Pepper + Curry Paste
Pineapple + Basil + Cucumber
For a fast, flavorful side, try this saute of summer staples and store-bought curry.
Grillpineapple to give it a charred touch before tossing it with basil and cucumber.
Heat 1tablespoon extra-virgin olive oil in a large nonstick skillet over high heat. Saute 1large zucchini, sliced Ysinch thick on the bias, and 1red bell pepper; sliced into Y:.-inch-thick strips, until tender, 5 to 6 minutes. Stir in 2 teaspoons Indian curry paste (kalustyans.com), and Y:.teaspoon coarse salt. Serve warm, cold, or at room temperature. (Good with seared salmon.) Serves 4
Heat grill to high. Cut Y:.cored pineapple into Ys-inch-thick half- or quarter-moons. Grill until grill marks appear, about 2 minutes per side. Let cool. Toss with 1small cucumber, halved lengthwise and thinly sliced on the bias, Y:.cup basil leaves (torn if large), 1tablespoon extra-virgin olive oil, and Y:.teaspoon coarse salt. Sprinkle with freshly ground pepper. (Good with grilled shrimp.) Serves4
PER SERVING 57 CALORIES,
PER SERVING 1 G SATURATED
3 G UNSATURATED 5 G CARBOHYDRATE, 1 G PROTEIN.
FAT.
85 CALORIES,
FAT, 0 MG CHOLESTEROL, 209
MG SODIUM,
0 G SATURATED
3 G UNSATURATED
13 G CARBOHYDRATE,
2 G FIBER
1 G PROTEIN.
141 MG SODIUM,
2 G FIBER
Along with adding flavor: a healthy dose of olive oil helps the body better ABSORB 'NUTRI ENTS in fruits and vegetables.
HEALTHY
EATING
MADE
EASY
Find more Fit to Eat recipes and learn new ways to put greattasting, nutritious food on the table at marthastewart.corn/fit-to-eat. 162
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FAT,
FAT, 0 MG CHOLESTEROL,