When temperatures soar, cool down with salads

Salad is defined as a mixture of raw or cooked food, seasoned with a dressing and often served cold. As you might guess from the definition, salads can be quite diverse and range from very light and low calorie fare to heavy and hearty depending on the ingredients. In fact, salads are one dish that can easily incorporate all five food groups.

Because salads are often served cold, they are especially popular in the summer months when temperatures spike. Explore a wide range of salad options this week by starting with a featured family meal of Quinoa Salad With Apples and Kale with Apple and Horseradish Glazed Salmon and Blueberry Blackberry Gratin.


Number of servings: 8

Total preparation time: 45 minutes

Actual cooking time: 15 to 30 minutes


Dressing ingredients:

Juice of 1 large lemon

2 teaspoons honey

1 medium shallot

1/2 teaspoon kosher salt

3 tablespoons olive oil


3 cups very thinly sliced kale (about 1/3 of a standard bunch)

1 1/2 cups quinoa

3 cups water

1 teaspoon plus 1/4 teaspoon kosher salt

2 tablespoons olive oil

2 large tender-sweet apples, such as Fuji or gala, unpeeled and cut into 1/2-inch cubes

2 teaspoons sugar

1/3 cup toasted pine nuts

4 ounces crumbled feta


In a small bowl, whisk together the lemon, honey, shallot, and salt. Add the olive oil in a thin stream, whisking as you go. Set aside.

Put the kale in a serving bowl and set aside. Put the quinoa, water, and 1 teaspoon salt in a medium saucepan, cover, and set over high heat. Bring to a boil, then reduce heat to low and cook until all the water is absorbed, about 15 minutes. Remove from heat and let sit 5 minutes, then fluff with a fork and add it to the bowl with the kale.

Set a large skillet over medium-high heat. Add oil, heat for a minute, then add apples and 1/4 teaspoon salt. Cook, stirring, for 2 minutes, then add sugar and continue cooking and stirring until the apples begin to turn golden, 5 to 7 minutes. Add apples to the bowl with the quinoa, then add the pine nuts, feta, and dressing and toss until evenly combined.


Use light or reduced-fat feta to cut the calories and fat in this dish. Reduce the amount of salt added in the salad ingredients to one-half teaspoon to reduce the sodium.

Source: USApple



Number of servings: 4

Total preparation time: 15 to 30 minutes

Actual cooking time: less than 15 minutes


2/3 cup apple jelly

2 tablespoons finely chopped fresh chives

4 tablespoons prepared horseradish

2 tablespoons vinegar

2 dashes kosher salt (divided)

4 (4-ounce) salmon fillets (about 1 inch thick), skinned

1/2 teaspoon freshly ground black pepper

2 teaspoons olive oil


1. Preheat oven to 350 F. Combine apple jelly, chives, horseradish, vinegar, and a dash of salt, stirring well with a whisk.

2. Sprinkle salmon with another dash of salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add salmon, and cook 3 minutes.

3. Turn salmon over; brush with half of apple mixture. Wrap handle of skillet with foil (if not ovenproof); bake at 350 F for 5 minutes or until fish flakes easily when tested with a fork. Brush with remaining apple mixture.


Use more or less Horseradish based on your family’s tolerance for heat and strong flavors. Can also be grilled.

Source: MM User



Number of servings: 4

Total preparation time: less than 15 minutes

Actual cooking time: less than 15 minutes


1 cup fat-free, plain yogurt

1 teaspoon vanilla extract

1/2 teaspoon cinnamon

1 cup fresh or thawed from frozen blueberries

1 cup fresh or thawed from frozen blackberries

4 teaspoon brown sugar


Preheat broiler.

In a bowl, whisk together yogurt, vanilla and cinnamon. Set aside.

Combine blueberries and blackberries and place them in the bottom of 4 individual ramekins. Top berries with yogurt mixture, allowing some of the berries to show through. Sprinkle 1 teaspoon brown sugar over each serving, breaking up any lumps.

Broil 3 minutes, until sugar melts (the top should be caramelized).

Source: MM user


"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org