Healthy Cook

Cool Foods

by Kate Sherwood, July/Aug 2011

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The secret to simple dishes like these is to use the freshest vegetables you can find. Time to hit your local farmers market.

Tomato & Chickpea Salad

This salad is the perfect excuse to treat yourself to some heirloom tomatoes. I love the zebra stripe ones, with their beautiful deep color and tart-sweet flavor.

fresh thyme leaves
1 tsp.
small clove garlic, minced
red wine vinegar
1 Tbs.
kosher salt
¼ tsp.
extra-virgin olive oil
3 Tbs.
tomatoes, chopped
2 lbs.
15 oz. can no-salt-added chickpeas, drained and rinsed
fresh basil leaves, chopped
crumbled feta
¼ cup
Freshly ground black pepper, to taste

In a large bowl, whisk together the thyme, garlic, vinegar, salt, and oil. Toss with the remaining ingredients and season with black pepper.

Serves 6.

PER SERVING (1½ cups)

  • Calories:180
  • Total Fat: 9 g
  • Sat Fat: 2 g
  • Protein: 6 g
  • Sodium: 170 mg
  • Cholesterol: 5 mg
  • Carbohydrates: 19 g
  • Fiber: 5 g

Snap Peas with Mustard Vinaigrette

You can also make this simple-but-satisfying dish with green beans, wax beans, snow peas, or asparagus.

large egg
snap peas
1½ lbs.
shallot, minced
whole-grain Dijon mustard
3 Tbs.
kosher salt
1/8 tsp.
red wine vinegar
1 Tbs.
extra-virgin olive oil
2 Tbs.

In a medium pot, bring the egg and enough water to cover to a boil. Cook for 8 minutes. Remove the egg with a spoon and immerse in cold water until cooled. Peel and finely chop the egg, then set it aside.

In the same pot, steam or boil the snap peas until tender, about 3 minutes. Rinse under cold water to cool, then drain well.

In a large bowl, whisk together the remaining ingredients. Add the snap peas and toss to coat. Garnish with the egg.

Serves 6.


  • Calories:110
  • Total Fat: 5 g
  • Sat Fat: 1 g
  • Protein: 4 g
  • Sodium: 125 mg
  • Cholesterol: 30 mg
  • Carbohydrates: 10 g
  • Fiber: 3 g

Grilled Corn & Red Onion Salad

No grill? Broil the vegetables on high on a lightly oiled baking sheet.

ears corn
red onion, cut in half-inch slices
green pepper, quartered lengthwise
red pepper, quartered lengthwise
jalapeños (optional)
cup low-fat sour cream
lime juice
2 Tbs.
small bunch cilantro
kosher salt
½ tsp.
avocado, diced
head butter lettuce, washed and dried

Grill the corn, onion, peppers, and jalapeños over a hot grill until lightly charred, turning once. When cool enough to handle, cut the corn from the cobs, chop the onion and peppers, and remove the stems and seeds from the jalapeños.

Purée the jalapeños with the sour cream, lime juice, cilantro, and salt in a food processor until smooth. Toss with the corn, onion, peppers, and avocado. Serve on the lettuce.

Serves 6.


  • Calories:150
  • Total Fat: 7 g
  • Sat Fat: 1.5 g
  • Protein: 5 g
  • Sodium: 190 mg
  • Cholesterol: 5 mg
  • Carbohydrates: 22 g
  • Fiber: 6 g


Watch Kate prepare healthy and delicious dishes at or

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