Jul 01, 2015 8:00 AM

Author: Office of Public Affairs


When temperatures are soaring, nobody wants a hot or a heavy snack. But too much ice cream and frozen treats will give you a sugar crash—and lead to a growing waistline. These three cool and refreshing summer snacks, made with summer fruits, veggies, or herbs, are light and healthful. They can be made ahead of time and stored in the refrigerator until you’re ready for them. 

Fresh Spring Rolls 

Ingredients

2 ounces rice vermicelli
8 rice wrappers
8 large cooked shrimp, peeled, deveined and cut in half
1⅓ tablespoons Thai basil, chopped
3 tablespoons mint leaves, chopped
3 tablespoons fresh cilantro, chopped
2 leaves lettuce, chopped
4 teaspoons fish sauce
¼ cup water
2 tablespoons lime juice
1 clove garlic, minced
2 tablespoons white sugar
½ teaspoon garlic chili sauce
3 tablespoons hoisin sauce
1 teaspoon finely chopped peanuts

Preparation

  1. Boil rice vermicelli in a medium saucepan until al dente, about four minutes, then drain.
  2. Fill a large bowl with warm water. Dip one wrapper into the hot water for a second to soften. Lay wrapper flat. In a row across the center, place two shrimp halves, a handful of vermicelli, basil, mint, cilantro and lettuce. Leave 2 inches uncovered on each side. Fold sides inward, then tightly roll the wrapper, beginning at the end with the lettuce.
  3. Fill remaining wrappers in the same way.
  4. In a small bowl, mix the fish sauce, water, lime juice, garlic, sugar and chili sauce.
  5. In a separate small bowl, mix the hoisin sauce and peanuts.
  6. Serve spring rolls with the two sauces.

Nutrition

Per spring roll (makes eight spring rolls): 82 calories; 0.7 g fat; 11 mg cholesterol; 15.8 g carbohydrates; 3.3 g protein; 0.6 g fiber; 305 mg sodium.

Source: allrecipes.com

Zucchini Canoes

Ingredients

2 medium zucchinis
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
1 tablespoon olive oil
1 tablespoon white-wine vinegar
1 tablespoon shallot, minced
1 cup grape tomatoes, quartered
½ cup mozzarella cheese, diced
¼ cup basil, thinly sliced

Preparation

  1. Trim ends off zucchini and cut in half lengthwise. Scoop out the pulp, leaving a ¼-inch shell. Finely chop the pulp and set aside.
  2. Place the zucchini halves in a microwave-safe dish. Sprinkle with ¼-teaspoon salt and ¼-teaspoon pepper. Cover and microwave on high until tender, about four minutes.
  3. Whisk oil, vinegar, shallot and the remaining salt and pepper in a medium bowl. Add tomatoes, cheese, basil and the reserved zucchini pulp, tossing to combine.
  4. Divide the filling among the zucchini canoes. 

Nutrition

Per canoe (makes four canoes): 87 calories; 4 g fat; 3 mg cholesterol; 7 g carbohydrates; 7 g protein; 2 g fiber; 408 mg sodium; 454 mg potassium.

Source: eatingwell.com

Tomato, Watermelon, and Peach Salad

Ingredients

2 tablespoons lime juice
1½ tablespoons olive oil
1 tablespoon honey
¼ teaspoon salt
⅛ teaspoon ground red pepper
3 cups seedless watermelon, cubed
1½ cups peaches, sliced
½ cup red onion, sliced
¼ cup mint leaves, sliced
2 tablespoons fresh basil, sliced
1 pound beefsteak tomatoes, cut into 1-inch chunks
⅓ cup goat cheese, crumbled

Preparation

  1. Combine first five ingredients in a large bowl, stirring with a whisk.
  2. Add watermelon, peaches, onion, mint, basil and tomatoes, tossing gently.
  3. Cover and refrigerate until chilled.
  4. Sprinkle with goat cheese just before serving.

Nutrition

Per ¾-cup serving (makes eight servings): 90 calories; 3.8 g fat; 2 mg cholesterol; 12.5 g carbohydrates; 2 g protein; 1.5 g fiber; 95 mg sodium.

Source: myrecipes.com

recipe nutrition

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