Rae Udy

RECIPES: Summer Spaghetti Sauce, Crisp Green Salad, Light Vinegar and Oil Dressing

By Rae Udy

Spaghetti and pasta made from whole grains offer a nutty and delicious flavor. Pasta takes just minutes to cook, making it a natural for a hearty but quick summer meal.
Whole grain and vegetable pastas are high in protein and calcium and available in many different flavors. Spinach, buckwheat and soy pasta add color to the plate and great variety to the healthy diet. Look for pasta made without eggs for vegans or prepared with egg whites instead of whole eggs to help keep cholesterol low. You can also find low-carbohydrate pasta varieties available.
Summer Spaghetti Sauce is rich in vitamin A and iron while remaining low in calories and fat. This easy to prepare chilled sauce is great served over hot whole wheat, spinach or buckwheat spaghetti.
Crisp Green Salad with Light Vinegar and Oil Dressing adds nutrition and great taste to this simple summer menu. A platter of assorted pieces of fresh fruit is the perfect, healthy dessert.

SUMMER SPAGHETTI SAUCE
3 cups coarsely chopped ripe tomatoes
½ (one-half) cup chopped green pepper
½ (one-half) cup chopped green onion, with tops
½ (one-half) cup chopped cucumber
2 Tablespoons finely chopped fresh parsley
1 clove garlic, crushed
1 Tablespoon lemon juice or vinegar
1 teaspoon Tabasco sauce, if desired
12 ounces whole wheat or buckwheat spaghetti
In serving bowl mix prepared tomatoes, green pepper, onion, cucumber, parsley, garlic, lemon juice and Tabasco. Cover and chill until ready to serve. About fifteen minutes before you are ready to eat, bring two quarts water to boil in a large saucepan. Add spaghetti to boiling water and cook eight to ten minutes until tender. Drain cooked spaghetti and rinse well with hot water. Divide spaghetti onto four plates. Top cooked spaghetti with chilled sauce and sprinkle with Soy Parmesan cheese. Yields four servings.

CRISP GREEN SALAD
1 medium tomato
½ (one-half) teaspoon salt
1 cup fresh broccoli tops, cut into small pieces
½ (one-half) head iceberg lettuce
In a salad bowl cut the washed tomato into thin slices. Sprinkle with salt. Add broccoli tops and break lettuce into bite-size pieces but do not stir. Cover and chill until time to serve. Toss with dressing and sprinkle with Soy Parmesan cheese just before serving four.

LIGHT VINEGAR AND OIL DRESSING
¼(one-quarter) cup cider vinegar
2 Tablespoons olive oil
½ (one-half) teaspoon crushed dried parsley
Combine all ingredients in a small jar with a lid. Shake until mixed well. Best chilled for two hours to blend flavors but can be used immediately. Pour over salad greens and toss gently. Yields one-third cup.