Summer salads

Stay cool with these nutrient-rich, no-cook meals.

To Make Dressing:
In a small bowl, whisk together all of the ingredients. Add salt and pepper to taste.

Nutritional information per serving (4 cups, including dressing): 365 calories, 17 percent fat (7 grams), 50 percent carbohydrate, 33 percent protein, 174 milligrams calcium, 2.5 milligrams iron, 162 micrograms folic acid.

Greek Salad With Chickpeas
and Tofu
Serves 4
This Mediterranean salad is resplendent with ripe tomatoes, crisp peppers and hearty chickpeas and tofu.

    8     cups romaine leaves, chopped
    30     fresh mint leaves, divided
    2     cups (about 1 medium) cucumber, diced
    2     cups chickpeas
    3     large tomatoes, chopped
    1     green pepper, cored, seeded and thinly sliced
    1     red pepper, cored, seeded and thinly sliced
    8     ounces firm tofu, diced

Dressing
    1/2     cup nonfat buttermilk
    1     ounce feta cheese
    1     clove garlic, minced
    1     tablespoon fresh oregano, minced
    Salt and freshly ground black
        pepper, to taste

Evenly divide the romaine, 20 of the mint leaves, and the cucumber, chickpeas, tomatoes, peppers and tofu among 4 dinner plates. Drizzle 1/4 cup of dressing over each salad.

To Make Dressing:
Combine the buttermilk, feta, garlic, remaining mint leaves and oregano in a blender or food processor fitted with a metal blade. Pulse until creamy and smooth. Add salt and pepper to taste.

Nutritional information per serving (4 cups, including dressing): 380 calories, 30 percent fat (12.5 grams), 48 percent carbohydrate, 22 percent protein, 302 milligrams calcium, 6.5 milligrams iron, 293 micrograms folic acid.

Spinach and Salmon Salad
Serves 4
This Oriental salad combines sweet salmon with crunchy vegetables.

    8     cups spinach leaves
    2     cups bean sprouts
    2     cups small, fresh sugar snap peas
    1     red pepper, cored, seeded and thinly sliced
    1     yellow pepper, cored, seeded and thinly sliced
    1     8-ounce can water chestnuts, drained and sliced
    1     143/4-ounce can fancy pink or red salmon, drained

Dressing
    1/3     cup soy sauce
    2     tablespoons brown sugar
    1     tablespoon rice-wine vinegar
    2     teaspoons fresh ginger, peeled and minced
    1     clove garlic, minced
    1/2     teaspoon toasted sesame oil

Evenly divide the first 6 ingredients  among 4 dinner plates. Place salmon in a small bowl. Remove skin and mash with a fork to create a flaky mixture. Evenly distribute salmon mixture over each plate, followed by 2 tablespoons of dressing.