Recipe: Fourth of July Red, White and Summer Fun Salad

For millions of Americans, the Fourth of July and summertime means firing up the grill and enjoying some traditional favorites. This year, plan ahead and add a combination of seasonal fruits and vegetables to your grilling options! 

Ingredients

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• 2 x 15.5-ounce (2 cans) chickpeas (also called garbanzo beans, rinsed and drained).
• 1 container of Roma or cherry tomatoes (grilled*).
• 1–2 either peach, pineapple or watermelon (grilled *).
• 1 large cucumber (sliced in semi-circles).
• 2 cup jicama (chopped).
• 2 large just-ripe avocado (sliced).
• 1 each: sliced red and orange bell pepper (grilled*).
• 1 each: red and white onion (chopped).
• ¼ cup each fresh basil, parsley, cilantro and mint (chopped).
• 2 garlic cloves (finely minced).
• 2 tablespoon olive oil.
• 2 tablespoon fresh lemon juice.
• Salt and pepper to taste.

Servings: 6–8

*When grilling, grill fruit and veggies “whole” then cool and cut/slice to desired size. For fruits, it's best to cut slices ½–1 inch thick. You can also choose to omit grilling and prep fresh.

Directions

1. Prep: Rinse and drain the chickpeas. Chop the veggies and herbs. 
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2. Grill: vegetables, heat up a griddle pan (or a BBQ grill, if you have one) on low-medium heat. Brush with olive oil. Leave undisturbed (timing may vary—5 to 6 minutes) until char marks develop. Once done on one side, flip and repeat. Remove from heat, let cool.
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3. Red, white and fun: Add everything (except avocado) to a large bowl. *Save some of the fruits and lime/lemon wedges to use as garnish for the finished salad dish.
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4. Toss: Add oil, garlic, lemon juice, salt and pepper to the bowl. Gently add in avocados. Toss everything well to coat. Top with seeds and garnish with fruits. Serve immediately.
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Optional recipe additions: Olives (kalamata, green, black or a combination); grilled zucchini, squash, eggplant; artichokes—grilled, fresh, jar or can; capers; corn, peas/pea shoots; cheese (feta, Cotija or queso fresco); black beans, red kidney beans, navy beans; nuts and seeds—sesame and poppy seeds; dried fruit—cranberries, apricot; other spices or herbs, condiments: dill, oregano, cumin, paprika, tajin (chili lime seasoning), balsamic vinaigrette; chives/green onion.

Make the Fourth of July Fun for the Whole Family

There are lots of ways to make food prep a family affair:

• Wash:  Ask kids to rinse and dry fruits and veggies. Or rinse and dry a large bunch of grapes or berries for a fruit salad.
• Stir: Let the kids mix pre-measured herbs, spices and lime/lemon juice for the salad or to create a flavorful yogurt dip or sauce for vegetables.
• Chop: Supervise older kids as they chop vegetables and fruit, thread chunks of fruits and vegetables onto skewers for grilling and put together more involved dishes by following recipes.
• Assemble: Lay out pre-chopped ingredients to create grill-ready foil packets of potatoes, peppers, onions and seasonings. Have kids go down the line, assembling each packet.

Need help developing and maintaining healthy dietary habits? Overlake Nutrition Services offers nutrition counseling from registered nutritionists and dietitians. Contact Nutrition Services today to make an appointment. Or sign up for our free "Transform Your Health with the Natural Farmacy" class to learn how to avoid the pharmacy using the “farm-acy.” Led by a registered dietician nutritionist.