SCIO Community Magazine
Summer greek salad

Cool Summer Salads

We naturally tend to eat less during the hot summer months. When the temperature is very warm, heat loss is impeded and with that, our appetite decreases in an effort to regulate our body temperature and cool down.

Given that people with cervical and high thoracic SCI’s have compromised temperature regulation, coupled with our populations’ risk for poor nutrient intake, it’s important that the fewer calories we do consume are packed with vitamins and minerals.

Here are two of my favourite nutrient-dense salad recipes to help keep you cool and healthy this summer (they also keep in the fridge for days, so you can be outside enjoying the weather, instead of inside cooking)!

Greek Salad

  • 1 cucumber, chopped into quarters
  • 1 green pepper, chopped into quarters
  • 1/2 red onion, diced
  • 1 cup cherry tomatoes, halved
  • 1 cup feta cheese, crumbled
  • Handful olives (optional)

Dressing

  • ½ cup olive oil
  • 4 tbsp red wine vinegar
  • 1 garlic clove, chopped
  • salt and pepper to taste
  1. Combine all ingredients in large Tupperware.
  2. Pour dressing over top.
  3. Put lid on Tupperware, shake a few times.
  4. Enjoy!

Summer Slaw

  • ½  cup fresh cilantro leaves
  • ½  cup fresh basil (or mint) leaves
  • 2 spring onions, chopped
  • 1 bag shredded cabbage
  • ½  cup chopped peanuts

Dressing

  • ¼ cup peanut butter
  • 2 tablespoons fresh lime juice
  • ½ cup toasted sesame oil
  • 1 teaspoon grated ginger
  • 2 to 5 tablespoons water (if needed)
  1. In a small bowl, whisk together the dressing ingredients. Set aside.
  2. In a large Tupperware, combine salad ingredients. Add the dressing.
  3. Put lid on Tupperware, shake a few times and enjoy!

Joanne Smith

Joanne Smith is a dietitian specializing in nutrition for people with disabilities, and owner of Fruitful Elements, fruitfulelements.com

By: Joanne Smith | Spring 2021

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