Summer salads | Fit Pregnancy

Summer salads

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


Terms such as boiling and roasting are generally used to describe how you cook food. However, when you’re pregnant in the dead of summer, you may find yourself using them to describe how you’re feeling — hot. At this point, the last thing you want to do is battle the heat of the kitchen.

    So how do you get a quick, nutritious, homemade meal without cooking? You make a salad, of course. But not just an ordinary salad; you need one loaded with all the nutrients necessary for a healthy pregnancy.

    Using dark leafy greens, vegetables, legumes, fruits, lean meats (bought precooked from the deli), canned fish and low-fat cheeses, we’ve created a variety of salads that will keep you cool this summer. They’re also rich in nutrients — perfect for pregnant women — according to Kim Galeaz, R.D., a dietitian and nutrition consultant in Indianapolis. “The seafood, chicken and turkey are lean and packed with protein and iron, as are the canned beans, which are also high in fiber and folic acid,” she says. “Likewise, the fresh dark greens, such as spinach and arugula, are also a good source of fiber and iron, and even vitamin A.”

    You can use these salads as a meal unto themselves, or pair them with a hearty grain (see “Go With the Grain”) for the whole family to enjoy. Not only are they satisfying, but they’re also topped with low-fat dressings that won’t compromise your already expanding waistline.

    With a few kitchen staples and a quick trip to your local grocery store or farmers market, you can throw these refreshing salads together in 35 minutes, without turning on the oven or stove. That way, terms such as roasting and boiling can be left to describe food, not yourself.

Smoked Turkey, Orange and Goat Cheese Salad

Serves 4
The juicy oranges, creamy goat cheese and sweet raisins in this salad complement the turkey’s smoky flavor.

    12     cups (about 1/2 pound) mesclun (mixed baby greens)

    2     cups fennel, diced

    1     cup jicama, diced

    2     oranges, peeled, sectioned and sliced into chunks

    1     pound smoked turkey, diced

    1/2     cup golden raisins

    2     ounces goat cheese


    1     clove garlic, minced

    1/4     cup orange juice concentrate, thawed

    2     tablespoons fresh lemon juice

    1     tablespoon Dijon mustard

    11/2     teaspoons olive oil

    Salt and freshly ground black

        pepper, to taste

Evenly divide all ingredients among 4 dinner plates. Drizzle 2 tablespoons of dressing over each salad.


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