Healthy Eating: Salad Days

May is Salad Month. Celebrate the diversity of this classic side dish with some fun and innovative ingredients and pairings. Think beyond the iceberg lettuce to come up with a bowl full of fun.

Start with a featured family meal of Charred Summer Salad, Crunchy Baked Tilapia with Mango Salsa and Basic Rice. Other festive salads and main dishes to enjoy all week long include Blue Cheese and Dried Cherry Meatloaf, Cucumber and Tomato Tangy Yogurt Salad, Tuscan-Style Tuna Salad and Quinoa Salad with Apples and Kale.

“Family Meals Matter” features registered dietitian–approved recipes with foods from all the food groups to reflect Dairy Council of California’s nutrition philosophy to elevate the health of children and parents. For more information, nutrition tools and additional family meal recipes, please visit our website, HealthyEating.org. Healthy Eating Made Easier™

Charred Summer Salad, Good and Cheap, Leanne Brown.

HEALTHY EATING SHOPPING LIST

(Includes ingredients to make at least four servings of each Featured Family Meal recipe)

CHARRED SUMMER SALAD
2 medium Zucchini
2 cobs Corn
1 tablespoon olive Oil or vegetable oil
Dash Salt and Pepper
2 ounces cotija or feta Cheese, crumbled
1 cup Popcorn, popped

Dressing:
1 Lime, juiced
1 tablespoon olive Oil
½ teaspoon chili Powder
Dash Salt and Pepper

CRUNCHY BAKED TILAPIA WITH MANGO SALSA
1 Lime, juiced and zested
3 cloves Garlic, grated
2 tablespoons brown Sugar
2 tablespoons low-sodium soy Sauce
¾ large serrano Pepper, chopped
¼ cup light coconut Milk
½ teaspoon black Pepper
2 tablespoons Oil (any neutral flavored oil)
2 cups panko bread Crumbs
1 Egg, beaten
4 large Tilapia fillets
Cooking spray

For salsa:
2 large Mangoes, chopped
5 large Basil leaves, sliced
¼ serrano Pepper, chopped finely (or more, if you like it spicy)
1 Lime, juiced and zested
3 Scallions, sliced thinly

BASIC RICE
1 cup uncooked Rice
2 cups Water
Dash sea Salt (optional)


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