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Summer stunners
Delicious dishes featuring the season’s healthiest foods

» Scallop kabobs

» Summer Vegetable Spaghetti

» Rainbow fruit salad

Potassium

Potassium can help prevent and control high blood pressure. Experts recommend about 4,700 mg a day for most adults; these kabobs serve up more than 20 percent of that. If you have kidney disease, talk with your healthcare provider before increasing potassium in your diet, as people with this condition can have a tough time filtering out potassium.

Antioxidants

Antioxidants help protect your body from free radicals—molecules that may be key factors in the development of heart disease. Fruit contains various antioxidants, from vitamin A to beta-carotene and lycopene. It’s also low in fat and sodium, and cholesterol free.

Fiber

Fiber can help lower your cholesterol and lower your risk of type 2 diabetes. Meals high in fiber can also help you feel full longer, which can keep you from overeating and gaining weight. Shoot for 25 g to 30 g a day.

This time of year, farmers markets and supermarket produce departments are blooming with sweet-smelling fruit and crisp, colorful vegetables—two key components of a heart-healthy diet. Incorporate them into your day with these tempting recipes:.

Scallop kabobs

  3 medium green peppers, cut into 1½-inch squares
  1½ pounds fresh bay scallops
  1 pint cherry tomatoes
  ¼ cup dry white wine
  ¼ cup vegetable oil
  3 tablespoons lemon juice
    dash garlic powder
    black pepper, to taste

Parboil green peppers for two minutes. Alternately thread the peppers, scallops and tomatoes onto four wooden skewers. Combine the wine, oil, lemon juice, garlic powder and black pepper. Brush kabobs with the mixture and place on a grill or under a broiler. Grill for 15 minutes, turning and basting frequently. Makes four one-kabob servings.

Per serving: 224 calories, 6 g fat (1 g saturated), 43 mg cholesterol, 355 mg sodium, 13 g carbohydrates, 3 g fiber, 30 g protein

Summer Vegetable Spaghetti

  2 cups small yellow onions, cut into eighths
  2 cups (about 1 pound) ripe tomatoes, peeled, chopped
  2 cups (about 1 pound) yellow and green squash, thinly sliced
  1½ cups (about ½ pound) fresh green beans, cut
  12/3 cup water
  2 tablespoons fresh parsley, minced
  1 garlic clove, minced
  ½ teaspoon chili powder
  ¼ teaspoon salt
    black pepper, to taste
  1 6-oz. can tomato paste
  1 lb spaghetti, uncooked
  ½ cup Parmesan cheese, grated

Combine first 10 ingredients in a large saucepan. Cook on low heat for 10 minutes. Stir in tomato paste. Cover and cook gently for 15 minutes, stirring occasionally, until vegetables are tender. Cook spaghetti in unsalted water according to package directions. Spoon sauce over drained hot spaghetti. Sprinkle Parmesan cheese on top. Makes nine servings (1 cup of spaghetti with ¾ cup of sauce).

Per serving: 271 calories, 3 g fat (1 g saturated), 4 mg cholesterol, 328 mg sodium, 51 g carbohydrates, 5 g fiber, 11 g protein

Rainbow fruit salad

{ FOR FRUIT SALAD }

  1 large mango, peeled and diced
  2 cups blueberries
  2 bananas, sliced
  2 cups strawberries, halved
  2 cups seedless grapes
  2 nectarines, unpeeled, sliced
  1 kiwi fruit, peeled, sliced

{ HONEY-ORANGE SAUCE }

  ⅓ cup unsweetened orange juice
  2 tablespoons lemon juice
  1½ tablespoons honey
  ¼ teaspoon ground ginger
    dash nutmeg

Combine the fruit. Mix all the ingredients for the sauce. Just before serving, pour the honey-orange sauce over the fruit. Makes 12 4-oz. servings.

Per serving: 96 calories, 1 g fat (less than 1 g saturated), 0 mg cholesterol, 4 mg sodium, 24 g carbohydrates, 3 g fiber, 1 g protein


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