Cool Food for Hot Summer Days
by Kathy Stroh, M.S., R.D.

What three words do you most dread to hear, this time of year? "Dow Jones Index"? "Air-conditioning is broken"? "Hazy, hot and humid"?

This is a food column, so I can’t help with answers 1 and 2. But, if you answered # 3, there is good news as you tackle your daily meal planning. Delaware has an abundance of delectable produce coming to market in August. Here is what you can expect at your local farmer’s market in August: cantaloupes, sweet corn, cucumbers, eggplants, lima beans, green peppers, green beans, peaches, tomatoes, watermelons. All of these fruits and vegetables can be used in making cool meals for hot days! Try these recipes and keep cool in your kitchen.

First State Chilled Peach Soup

• 12 ripe peaches
• 6 ice cubes, cracked
• 2 teaspoons honey
• ¼ teaspoon fresh ginger, grated
• 1 ½ cups low fat or fat-free milk
• ½ cup nonfat sour cram or non-dairy sour cream
• 1 teaspoon (powder) ginger

Dip the peaches into boiling water for 20 seconds. Remove the peel. Quarter the peaches and place in a blender with 1 cup milk and the ice cubes. Process on medium-high speed until pureed. Add the remaining ½ cup milk, sour cream, honey, ginger and nutmeg. Blend well. Serve immediately or chill for more time. Makes 4 servings. 184 calories per serving 1 gram fat 5 grams fiber 76 mg. Sodium

Little Italy Farmer’s Market Potato-Tomato Salad

• 2 (8-10ounces) potatoes
• ½ bottle reduced-calorie Italian dressing
• 1 can (6 ½ ounces) tuna packed in water, drained
• 2 tablespoons fresh parsley
• 2 tablespoons chopped celery
• 1 tablespoon chopped onion ( or more, to taste)
• 3 medium tomatoes, sliced ½ " thick
• Black pepper, to taste
• Lettuce leaves
• Parsley sprigs
• Lemon wedges

Pierce potatoes several times with fork and microwave at high 7-9 minutes until tender. Turn potatoes and rotate ¼ turn halfway through cooking time. Let stand, covered, for 5 minutes. Peel and dice potatoes. ¼ cup dressing over potatoes; toss gently and refrigerate until cold. Add remaining ingredients, except tomatoes, lettuce and garnish. Add ¼ cup remaining dressing; toss gently. Arrange 2 slices tomatoes on each lettuce-lined salad plate. Mound potato salad on tomatoes. Garnish with parsley and lemon wedges. Makes 4 servings. 248 calories per serving 4 grams fat 4 grams fiber 280 mg. Sodium

Southwest Chilled Tomato Soup with Avocado Salsa

Soup

• ½ cup olive oil
• 6 fresh plum tomatoes, split and seeded
• 2 cloves of minced garlic
• ½ cup minced onion
• 2 ½ teaspoons fresh basil, finely chopped
• ¼ cup tomato paste
• 3 cups vegetable broth
• 1 ¼ cup sherry vinegar
• ¾ teaspoons white pepper, fresh ground

Salsa

• ½ avocado, diced
• ½ cucumber, peeled, seeded and diced
• ½ red pepper, diced
• ½ green pepper, diced
• ¼ red onion, diced½ tomatillo, diced
• 2 teaspoons rice vinegar
• 1 ½ teaspoons olive oil
• ¼ teaspoon cumin seeds
• ¼ teaspoon chili powder

To make the soup, add oil, tomatoes, garlic, onions and basil to a skillet and saute gently. Add tomato paste and broth; simmer until tomatoes fall apart. Remove from heat; add vinegar and pepper. Cool. Puree soup in a food processor and refrigerate.

For the salsa, combine all the ingredients. Chill for 2 hours before serving.
Serve the soup with a dollop of salsa on top.
Makes 6 servings. 70 calories 3 grams fat 188 mg. Sodium 3.5 grams fiber 

For more great recipes, try this website: Fruits & Veggies—More Matters.