Stay cool and eat healthy with summer salads

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Salads are a great summer meal because they:

Are easy and fast

Don't heat up the kitchen

Taste good

Are nutritious

Are a great way to eat more fruits and veggies

Leave you time to do other fun summer things

When people hear the word salad they tend to think of a bowl of shredded greens with some bottled dressing. But salads can include all sorts of fruits, veggies, meats and grains. They can served as a main course, a side or even a dessert.

RAINBOW FRUIT SALAD

From: Fruits and Veggies - More Matters. Centers for Disease Control and Prevention http://apps.nccd.cdc.gov/dnparecipe/recipesearch.aspx

Ingredients:

1 large mango, peeled & diced

2 cups fresh blueberries

2 nectarines, unpeeled & sliced

2 cups halved fresh strawberries

2 cups seedless grapes

2 bananas, sliced

1 kiwifruit, peeled & diced

1/3 cup fresh orange juice

2 Tbsp lemon juice

1-1/2 Tbsp honey

1/4 tsp ground ginger

dash nutmeg

Directions Prepare the fruit and place in a large bowl. Combine orange juice, lemon juice, honey, ginger, and nutmeg in a small bowl. Whisk together until well combined. Just before serving, pour honey orange sauce over the fruit.

Serves 12

Upcoming Dates

· Southern Illinois Beef Conference at Rend Lake College - July 14- call U of I Extension for details 443-4364

· Youth Cooking School June 27 to June 30 at Prairie du Rocher school 9 a.m. to Noon call U of I Extension for details 443-4364

· 4-H Public Presentations-June 29 1:00 at Garden Place Senior Living Community, Red Bud

· 4-H Foods Demonstrations at the Human Service Center in Red Bud on July 6

· 4-H Tractor Driving Contest at the Randolph County Fairgrounds in Sparta on July 12

· 4-H Small Animals Show at the Randolph county Fairgrounds in Sparta on July 9

· 4-H Horse Show at the Randolph County Fairgrounds in Sparta on July 16

· 4-H Swine, sheep, Goat, Beef, and Dairy Shows at the Randolph County Fairgrounds on July 12

· Babysitting Workshop, youth 12 and older, there is a $20 reg. fee. June 30-10 a.m. to 3 p.m. Please call U of I Extension at 618-443-8476