Taste Life Blog

I create a chilled orzo, kalamata olive and veggie pasta salad. Perfect for the picnic table! Toss any veggie combo (i.e. red onion; orange, red, yellow bell peppers, zucchini) into an orzo base and sprinkle with olive oil and mint sprigs. Feta if desired!

Krista Ulatowski, MPH, RD

This roasted potato kale salad is a real winner. I adore kale and love combining it with roasted potatoes.  All my company loves this recipe!

Judith Scharman MS RDN

I love picking up a bunch of heirloom tomatoes from the farmer’s market and making a tomato salad with red wine vinegar, EVOO, salt & pepper. Pairs perfectly with fresh mozzarella and basil from my garden.

Kara Lydon, RD, LDN

I always entertain on the 4th because it’s my husband’s birthday! I find most kids will gobble up salad if you add a juicy fruit like peaches, mango or strawberry.

Jill Castle, MS, RDN

I make a Taboulie from a natural health cookbook by Jeanne Martin. It is chock full of bulgur and chick peas and many herbs and spices. Every bite is a mouthful of flavor and nutrients. I’ve substituted quinoa for the bulgur wheat and it was great not matter what the grain. The best it is also full of garden veggies and  garden greens “herbs.”

Tina Braet Thomas, MA RD CDE CLT CWC LD

I always make Pea Zoupa (is how my dad calls it) from peas from my garden. This is the only way I ever ate peas growing–new had canned or frozen. This is how my grandma made them–possibly even my great grandma–and the tradition continues to me (OK I have used frozen peas occasionally.)

Shuck garden peas and rinse and place in saucepan. Cover with water and bring to boil until frothy. Turn heat to medium and add cream/milk etc. to desired soupiness. (Less liquid for chunkier soup, more liquid for a brothy  texture) .Heat until steamy. Add butter (Tablespoon or less) depending on amount made–is for added creaminess and flavor. Serve. Add salt and pepper to individual servings as desired. Without a doubt cream or half and half makes a thicker, creamier and more flavorful soup, which is how dad makes it. I generally make it with skim milk.)

Kim Fox, RDN, LD, CDE

 

I don’t have any special 4th of July veggies, but all summer long I grill vegetables – it’s my favorite way to eat them.  I’ll have grilled veggies available for sides or for people to make a sandwich if they want – and I’ll sometimes add them into salad.

In fact, I pinned this vegetable salad to my Pinterest board and can’t wait to try it.

Kerry Neville, MS, RD

KLMN Nutrition Communications

Many recipes for vegetable dip can contain a lot of fat…I have a family recipe that started out like this: 8 oz of each: mayo, cream cheese, sour cream. Warm and mix cream cheese until smooth, add in mayo and sour cream, stir in a packet of dry ranch dip mix. Chill, serve, and enjoy! Nutrition facts per (2 TB): Cal: 117, Fat: 11 g (4 g sat)

Just by taking the “light” versions of all the above ingredients I was able to cut the calories and fat in half. Check this out: 8 oz of each: light mayo, 1/3 less fat cream cheese, light sour cream. Warm and mix cream cheese until smooth, add in mayo and sour cream, stir in a packet of dry ranch dip mix. Chill, serve, and enjoy! Nutrition facts per (2 TB): Cal: 63, Fat: 5 g (2 g sat)

The awesome thing about this recipe is that if you dip a green onion in it many have commented it tastes like a sour cream and onion chip!

Kate Yonke RDN, CD

Roasted carrots on the grill are one of my favorite summertime (actually here in Dallas I have them year round!) veggies. Peel and cut carrots, arrange in single layer in grill basket, spray with olive oil from an oil mister (or use an olive oil cooking spray like Pam), salt and pepper then 20 minutes on a closed grill. No need to turn carrots. Voila! Fabulous caramelized carrots.

Jennifer Neily, MS, RDN, LD, FAND

My go-to summer dessert recipe that I’ve been using (and teaching to clients!) is this easy fruit crumble. The top has whole wheat flour, flax and oats but the best part of all is how much you can personalize this recipe .

Carlene Thomas RDN, LD