Stay cool with these nutrient-rich, no-cook meals.
Nutritional information per serving (31/2 cups, including dressing): 300 calories, 18 percent fat (6 grams), 49 percent carbohydrate, 33 percent protein, 122 milligrams calcium, 3.5 milligrams iron, 86 micrograms folic acid.
Easy Summer Antipasto Plate
Folic acid-rich figs and sweet fruits, combined with savory prosciutto and creamy ricotta cheese, complete this salad.
4 wedges (about 12 ounces) ripe honeydew melon
16 slices (about 1/2 pound) prosciutto
4 fresh figs, halved
1 cucumber, sliced
2 mangoes, peeled, pitted and sliced into crescents
4 small bunches (about 4 ounces each) red grapes
12 ripe strawberries
2 ripe peaches, peeled, pitted and sliced
Freshly grated nutmeg, to taste
1 cup nonfat ricotta cheese
4 tablespoons honey
Lay out 4 dinner plates. Starting from the outside of the plate and working toward the center, place a wedge of melon on each. Drape 2 slices of prosciutto over each slice of melon. Roll 8 prosciutto slices and place 2 on each plate. Place 2 fig halves on each plate next to the 2 rolled prosciutto slices. Evenly divide and arrange the cucumber, mangoes, grapes, strawberries and peaches among the plates. Sprinkle each plate with nutmeg to taste. Place a 1/4-cup scoop of ricotta cheese in the center of each plate. Drizzle 1 tablespoon of honey over each salad.
Nutritional information per serving (4 cups, including dressing): 480 calories, 13 percent fat (7 grams), 68 percent carbohydrate, 19 percent protein, 344 milligrams calcium, 2 milligrams iron, 47 micrograms folic acid.