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Happy Heart’s Healthy Sunny Salads

BBQs and picnics are a summer staple. Food sizzling on the grill, a lush green lawn and a red-checked blanket all conjure up an image of a perfect summer day. While a lot of summer food is heart healthy (think fresh fruits and veggies), chances are that some of the side salads at your last BBQ may not be as healthy as you think. Pasta or potato salads and even cole slaw can contain large amounts of mayonnaise, which is loaded with fat and calories.

But don't despair! Heartmail Nutrition Expert Liz Moore has created several summer salad recipes that will make your summertime meals tasty and healthy. These versions incorporate vegetables and legumes and avoid, or use lighter versions of, the typical salad ingredients that can give summer salads a bad rap.

Fresh Potato Salad

4 cups potatoes with skin, boiled and cut into cubes
1 cup scallions, diced
1/2 cup white vinegar
1/2 cup water
3 garlic cloves, minced
2 tbsp. fresh parsley, chopped
1/4 tsp. dried oregano
1/4 tsp. black pepper
1 tbsp. olive oil

Combine all ingredients, refrigerate for at least 1 hour and serve. Can also be served warm.

Servings 4
Total Calories: 179
Total Fat: 3 gm
Saturated fat: 0.5 gm
Cholesterol: 0 gm
Sodium: 17 mg
Total Carbohydrates: 34 gm
Fiber: 4 gm
Sugar: 2 gm
Protein: 4 gm

Quick and Easy Bean Salad

1 15-ounce can garbanzo beans, rinsed
1 15-ounce can kidney beans, rinsed
1 15-ounce can cannelini beans, rinsed
1 15-ounce can artichoke hearts, rinsed, chopped
1 small onion, diced
1 tsp. basil
1 tsp. oregano
1 tsp. garlic powder
1 tsp. pepper
1 tbsp. olive oil
Juice of 1 lemon

Drain and rinse all beans and artichoke hearts very well. Chop artichoke hearts into pieces.
In a small bowl, combine herbs, oil and lemon juice and mix together.
Add to beans and artichoke hearts and toss.

Servings: 12
Total Calories: 216
Total Fat: 3 gm
Saturated fat: 0 gm
Cholesterol: 0 gm
Sodium: 20 mg
Total Carbohydrates: 37 gm
Fiber: 10 gm
Sugar: 1 gm
Protein: 11 gm

Broccoli Salad

3 cups broccoli florets
1 cup shredded carrots
1/2 cup red onion, chopped
1/2 cup walnuts, chopped
1/2 cup dried cranberries or raisins
2 tbsp. apple cider vinegar
1/3 cup low-fat mayonnaise
1/2 cup plain, non-fat yogurt
1/4 cup Splenda

Combine broccoli, carrots, onion, walnuts and cranberries or raisins together.

In a separate bowl, mix the vinegar, mayonnaise, yogurt and Splenda. Pour over salad.

Refrigerate until cool. Note: 1/2 cup regular sugar can be used in place of Splenda if desired. However, nutritional information will be altered if regular sugar is used.

Servings: 6
Total Calories: 190
Total Fat: 9 gm
Saturated fat: 1 gm
Cholesterol: 1 gm
Sodium: 150 mg
Total Carbohydrates: 19 gm
Fiber: 3 gm
Sugar: 9 gm
Protein: 5 gm

Posted August 2011

Contact Information

CardioVascular Institute at
Beth Israel Deaconess Medical Center
330 Brookline Avenue
Boston, MA 02215