Summer salads

There are some things that are just perfect summer combinations, like a dash of salt on watermelon to bring out the juicy sweetness.  I replace the seeds of a cantaloupe half with a scoop of cottage cheese topped with salt and pepper for a light lunch. And, of course, there are summer salads combining fresh greens and veggies to wake up standard canned goods.

A cardiologist friend recommended I pick up a summer read called “Undo It, How Simple Lifestyle Changes Can Reverse Chronic Diseases” by Dean and Anne Ornish. It’s a good read with interesting recipes. The gist of the book is how making simple changes in our diets and activities can impact our long-term health. Much of it is common sense.  Acting with common sense is a completely different story.  I know I should cut back on the sweets and swap out different ingredients for better health results. I’ve been trying some of the recipes in the book with above-average success...that is the guys will eat it. These three salad recipes are in the book as well. I’m looking forward to putting these summer salads together with a good summer book. Enjoy.

Wild Rice and Quinoa Waldorf Salad Anne Ornish “Undo It”

1/2 cup wild rice

3/4 teaspoon fine sea salt, divided

1/2 cup white quinoa

2 tablespoons apple cider vinegar

2 tablespoons fresh lemon juice

1 1/2 teaspoons maple syrup

1 teaspoon whole-grain mustard

1/3 teaspoon ground pepper

2 cups thinly sliced apple

2/3 cup diced celery

1/4 cup dried currants

1/4 cup thinly sliced scallions

2 cups baby spinach, baby kale or baby arugula

In a small heavy-bottomed saucepan, cook wild rice according to package directions adding 1/4 teaspoon salt.

In a separate small heavy-bottomed saucepan, cook quinoa according to package directions, adding 1/4 teaspoon salt.

In a small bowl, whisk together vinegar, lemon juice, maple syrup, mustard, the remaining 1/4 teaspoon salt and pepper. Set aside.

When the wild rice and quinoa are cooked, combine the grains in a large bowl and let cool to room temperature. Spread the grains out along the sides of the bowl; they will cool faster when spread out rather than heaped in a central pile. When grains are cool, add apples, celery, currants, scallions and greens. Add dressing and toss to coat.

Arugula Salad with Beets and Oranges Anne Ornish “Undo It”

12 ounces beets (about 1 1/2 medium beets, greens removed)

1 tablespoon sherry vinegar

1 tablespoon frozen orange juice concentrate, thawed

1/2 teaspoon Dijon mustard

pinch fine sea salt

pinch black pepper

3 tablespoons thinly sliced red onion

4 cups baby arugula

2/3 cup navel orange segments (about 2 oranges or one can (15 ounces) mandarin oranges, drained)

Preheat oven to 400 degrees. Wash beets and wrap individually with aluminum foil. Cook until beets are tender when pierced with a fork, 50-60 minutes. Remove from oven, unwrap and allow beets to cool.

While beets are roasting, make the vinaigrette. In a small bowl, whisk together vinegar, orange juice concentrate, 1 tablespoon water, mustard, salt and pepper. Add red onions and let marinate for 10 minutes.

Once beets are cool enough to handle, peel and roughly chop. Place arugula in a large bowl. Add the beets and the orange segments. Lift red onions from vinaigrette and sprinkle them on the salad. Toss with half of the vinaigrette. Taste for seasoning and add remaining vinaigrette. Serves 4.

Mediterranean Salad with Pita Crisps Anne Ornish “Undo It”

1 whole wheat pita bread, split horizontally

2 teaspoons ground sumac

2 tablespoons fresh lemon juice

2 tablespoons pomegranate molasses

1/8 teaspoon fine sea salt

1/2 teaspoon ground pepper

1/4 cup thinly sliced red onion

1/2 teaspoon minced garlic

5 cups roughly chopped or torn baby romaine, hearts of romaine or little gem lettuce

2 cups cherry tomatoes, halved

1 cucumber, peeled, seeded and diced (1 1/2 cups)

1 cup flat-leaf parsley leaves

1/2 cup fresh mint leaves

Preheat oven to 325 degrees. Line a small baking pan with parchment paper. Place split pita rounds on pan. Bake until dry and crisp, about 15 minutes. Remove from oven and let cool. Break pita into bite-sized pieces.

In a small bowl, cover sumac with 1 tablespoon hot water. Let steep for 5 minutes. Whisk lemon juice, pomegranate molasses, salt and pepper. Add onions and garlic. Set aside for 5 minutes to let onion soften and mellow.

In a large bowl, toss together lettuce, cherry tomatoes, cucumber, parsley and mint. Add pita pieces, soaked onions and half the dressing. Toss and taste for seasoning as needed.

***To make homemade pomegranate molasses, simmer 1/2 cup unsweetened pomegranate juice in a small saucepan over medium heat until reduced to 1 1/2 tablespoons, 10 -15 minutes. Watch carefully so it doesn’t burn. Remove from heat and stir in 1 1/2 teaspoons pure maple syrup.

Sumac, made from the dried berries of the sumac bush, is a crumbly reddish-purple powder with a bright, lemony taste. Look for it in shops specializing in Middle Eastern foods. If you can’t find it, substitute 1 teaspoon each of ground cumin and coriander and omit the hot water.

As their four children pursue dairy careers off the family farm, Natalie and Mark Schmitt started an adventure of milking registered Holsteins just because they like good cows on their farm north of Rice, Minnesota.