Fast and Fabulous Fourth of July Recipes

Summer is waiting in the wings, ready to unfurl its sun and warmth across the nation. And once it does, July is hot on the season change's heels, bringing with it the Independence Day holiday. This literally all-American day of celebration is traditionally honored countrywide by friends and families gathering for barbecue picnics, amicable games of Frisbee and baseball, and, of course, by a night sky filled with fireworks from coast to coast.

This Fourth of July, contribute delicious dishes to whatever picnic or meal that you attend without any stress. Armed with these fast, simple, and healthy salad recipes, your friends and family will be impressed and their stomachs filled and satisfied. The fact that each of these recipes takes about fifteen minutes or less to prepare can stay your secret as you enjoy their kudos and company. The salads can be made ahead of time; in fact, all of them taste best after chilling for at least one hour, and preferably overnight. Together these dishes can comprise the main part of a nutritious and flavorful meal, or they can be served as sides.

Red, White, & Blue Bean Salad

Give some patriotic color to this year's spread with this vibrant salad.

1 can black beans (15 oz.)
1 can white beans (15 oz.)
1 red bell pepper, chopped
1 cup cherry tomatoes
1 cup blueberries
1/2 cup onion, chopped
1/3 cup fresh cilantro, minced
1 pre-washed bag fresh spinach
1 T fresh garlic, minced
2/3 cup red wine vinegar
1/4 cup olive oil
salt and pepper to taste

Using a colander, drain and rinse the beans. Combine the beans, pepper, tomatoes, blueberries, onion, cilantro, and garlic in a large bowl. In a second, smaller bowl mix the oil, vinegar, and salt and pepper together. Pour the liquid over the bean mixture. Refrigerate for at least one hour. When ready to serve, fill the bottom of your serving bowl with the spinach. Stir the chilled bean mixture and pour over the spinach. Serves 8.

Cool Cucumber Salad

The smooth flavor of this cucumber salad is perfect for any summer meal.

2 large cucumbers, sliced
4 cups cherry tomatoes
1 cup fat-free sour cream (you can also use plain yogurt)
2 tsp dried dill (or 2 T fresh)
1/8 tsp salt

Mix the sour cream with the dill and salt, then combine with the vegetables. Feel free to leave the cherry tomatoes whole or chop them in half. Chill for at least one hour, then stir and serve. Serves 8.

Asian Tuna Salad

Bring new life to the traditional tuna salad with this tangy creation.

4 cans light tuna, flaked
1 tsp ginger (powder)
4 T fat-free plain yogurt
2 tsp black pepper
2 tsp chili powder
2 tsp curry
2 tsp lemon juice
8 T soy sauce, plus more to taste
4 T rice vinegar
2 large cucumbers, diced
1 large broccoli floret, chopped

Combine all of the ingredients in a bowl, stirring until thoroughly mixed. Refrigerate for at least one hour, then stir and serve. These taste great with rice crackers. Serves 8.