When shopping for canned tuna, I opt for albacore, packed in water with no sodium added. If you prefer a tuna packed in oil, omit the tablespoon of oil from the recipe below.

A few other tips… I love adding beans to a tuna salad because they add carbohydrates, fiber and even some more protein — making the dish a complete meal. Skip the salt shaker in this dish; the canned products and Dijon mustard have enough sodium on their own. Some fresh herbs, a robust vinegar and sweet vegetables add simple but appealing flavor.

Tuna and White Bean Salad
4 servings

Ingredients:
2 6-ounce cans of tuna, packed in water and no salt added
1 15-ounce can of organic navy beans, rinsed and drained
1 large roasted pepper, sliced (or 2 medium peppers)
1 cup cherry tomatoes, halved
2 tablespoon balsamic vinegar
1 tablespoon Dijon mustard
1 tablespoon olive oil
10 basil leaves, chiffonade (or thinly sliced)
Pepper to taste

Drain the tuna and place it in a mixing bowl. Add the beans, tomatoes and peppers to tuna. In a separate bowl, combine the vinegar, mustard and oil. Whisk together, add to the tuna mixture and toss. Season with basil and fresh cracked pepper, toss again and serve.

Nutrition Info:
Calories: 238
Fat: 4.4 grams
Saturated Fat: .72 grams
Protein: 27 grams
Carbohydrates: 20 grams
Cholesterol: 25 milligrams
Sodium: 252 milligrams
Fiber: 6.3 grams

Get the recipe »

Greek Turkey Sandwich
I love tzatziki but never thought to use it as a condiment until recently. Its creamy yogurt is a great mayo substitute, and the bits of lemon and cucumber brighten the sandwich’s flavor. For this dish, trade the salty lunch meat for thinly sliced, fresh roasted turkey breast. On average, a deli slice of turkey can have about 500 milligrams — yikes!

Ingredients
1/2 large, whole grain pita
3 ounces fresh turkey, sliced
1 tablespoon tzatziki (*recipe below; you can also buy packaged versions)
1/2 medium roasted pepper (packed in water)
1 tomato slice

Directions
Place the turkey, roasted pepper and tomato slice into a toasted or fresh pita, drizzle with the tzatziki and enjoy.

Nutrition Info:
Calories: 221; Fat: 6.6 grams; Saturated Fat: 1.7 grams; Protein: 24.4 grams; Carbohydrates: 17.7 grams; Cholesterol: 54.8 milligrams; Sodium: 360 milligrams

Tzatziki
Serving: 1 tablespoon

2 cups low-fat Greek yogurt
1 small cucumber, peeled and shredded
1 tablespoon garlic, chopped finely
1 tablespoon lemon juice
1 tablespoon olive oil

Combine oil and lemon juice in a medium mixing bowl. Fold the yogurt in slowly. Add the garlic (adjust the amount per your preference) and the cucumber. Refrigerate for 1 hour to allow flavors to combine.

Nutrition Info:
Calories: 13.75; Fat: .67 grams; Saturated Fat: .21 grams; Protein: .79 grams; Carbohydrates: 1.22 grams; Cholesterol: 85 milligrams; Sodium: 10 milligrams; Fiber: .05 grams

Roast Beef with Dijon and Horseradish (shown above)
This is one of my husband’s favorites. We give the classic roast beef sandwich a kick with spicy horseradish and Dijon mustard and then cool it down a bit with crunchy cucumbers. Again, skip the lunch meat deli slices and opt for fresh pieces of roast beef, if possible.

Ingredients
1/2 large, whole grain pita
3 ounces of sliced roast beef
1 teaspoon Dijon mustard
1 teaspoon fresh horseradish
4 cucumber slices

Directions
In a small bowl, mix together the Dijon mustard and horseradish. Spread the mix inside the pita.  Fill the pita with remaining ingredients and enjoy.

Nutrition Info:
Calories: 233; Fat: 5.31 grams; Saturated Fat: 1.59 grams; Protein: 27.2 grams; Carbohydrates: 17 grams; Cholesterol: 61.2 milligrams; Sodium: 547 milligrams; Fiber: 2 grams

Cranberry, Apple, Pumpkin Seed & Almond Butter Sandwich
Switch out that tired PB&J for this treat. You can get creative and toss in raisins, sunflower seeds and even slivered almonds (but go easy on the extra seeds and nuts). This sandwich might seem a bit high in fat, but it is the heart-healthy unsaturated kind.

Ingredients
2 slices whole grain bread
1 tablespoon almond butter (organic, if possible)
3 thin slices apple (divvy up one wedge)
1 tablespoon unsweetened, dried cranberries
8-10 pumpkin seeds

Directions
Spread almond butter on a slice of bread and sprinkle with cranberries and pumpkin seeds. Top with apple slices and other slice of bread.

Nutrition Info:
Calories: 267; Fat: 12.2 grams; Saturated Fat: 1 gram; Protein: 8.23 grams; Carbohydrates: 33 grams; Cholesterol: 0 grams; Sodium: 182 milligrams; Fiber: 4.6 grams

Flank Steak Burrito Wrap
This is a great lunch for leftovers. Just set aside thin pieces of grilled flank steak (or try bison steak for fewer fat and cholesterol), and add all of your favorite burrito fillings for a satisfying meal.

Ingredients
1 whole wheat, low-carb wrap
3 ounces sliced, flank steak
1/4 cup raw or cooked corn
1/4 cup brown rice
2 tablespoons salsa
1 cup shredded lettuce

Directions
Layer the ingredients inside of the wrap. Roll it up, slice it in half (if you prefer) and serve.

Nutrition Info:
Calories: 279; Fat: 7.6 grams; Saturated Fat: 2.76 grams; Protein: 27.4 grams; Carbohydrates: 25.2 grams; Cholesterol: 41.6 milligrams; Sodium: 260.6 milligrams; Fiber: 2.2 grams

Pesto, Goat Cheese & Arugula Sandwich
Here’s a meat-free option that doesn’t include a nut butter. The tangy goat cheese complements the savory pesto and sweet vegetables.  If you make your own pesto, try limiting the salt; it can cut down some of the sodium in this recipe.

Ingredients
2 slices of Italian bread (preferably whole grain), cut into 3/4-inch slices
1 teaspoon basil pesto
1/2 ounce of goat cheese
1 tomato slice
3 cucumber slices
1/2 large roasted pepper (packed in water)
1/2 cup arugula (could use spinach as well)

Directions
Spread pesto on one slice of bread and goat cheese on the other. Top one slice with the remaining ingredients, put the two slices together and serve.

Nutrition Info:
Calories: 191; Fat: 6.8grams; Saturated Fat: 2.8 grams; Protein: 7.4 grams; Carbohydrates: 25 grams; Cholesterol: 8 milligrams; Sodium: 485 milligrams; Fiber: 1.8 grams
*calculated using store-bought pesto and white Italian bread

Get the recipe »

Slaws are a good way to get your fill of veggie servings in one dish, and they’re inherently vegetarian-friendly. You can add diced fruit in for a sweet crunch or nuts for a heart-healthy, omega-3 boost. Vegetarians and flexitarians might want to throw in some beans, chickpeas or grilled tofu for a more complete, protein-packed dish. And no need to turn to the old standbys drenched in mayonnaise, which are high in fat and calories. Vinegars or light dressings do the trick nicely.

Here are some of my favorite slaws I’ve tried so far this year.

Summer Slaw with Farmers’ Market Finds (shown above)
This slaw features cabbage, kohlrabi and carrots I picked up at my local farmers’ market. I had never eaten or even seen kohlrabi before then! The farmer recommended I enjoy it raw, sliced into a salad. It has a slightly sweet taste reminiscent of a broccoli stalk.

Ingredients:
1/2 head cabbage, cut into thin slices
1 kohlrabi, cut into bite-sized pieces
10 carrots, cut into bite-sized pieces
1 tablespoon grape seed oil
3 tablespoons Orange Muscat Champagne Vinegar
Salt and pepper to taste

Chop and mix all ingredients in a big bowl. Whisk together the oil and vinegar and pour over the veggies. Let the flavors marinate for about 45 minutes.

In the end, this salad was fresh and easy with lots of crunch. You can get creative with your ingredient combination — maybe try sliced radishes or broccoli stems in place of the kohlrabi or romaine lettuce instead of cabbage. If you can’t find Orange Muscat Champagne Vinegar, a more specialty item, replicate it with a few tablespoons of orange juice mixed with some white wine vinegar.

Broccoli Slaw
This simple dish is made even easier thanks to the packaged, bare broccoli slaw you can find in most grocery stores. I was inspired by the simple recipe on the back of my slaw package, which called for ingredients I always have at home.

Ingredients:
1 bag broccoli slaw
1/4 cup chopped walnuts
1 apple, diced
1/2 cup raisins or dried cranberries
1/4 cup low-fat dressing of choice (I used a soy ginger dressing)

Put all together in a big bowl, mix and toss with dressing. I love fruit in my salads so the apples and raisins were a sweet treat. You can make this more of a full meal by adding in some teriyaki-flavored tofu.

Southwestern Corn and Black Bean Slaw
I got the idea for this salad mix from an issue of EatingWell but wanted to take it from salad to slaw. So I used my head and added a cabbage head to the mix (ha!). The crunchy cabbage addition was a big hit among my slaw-sampling friends.

Ingredients:
1 can of corn, unsalted
1/3 cup pine nuts, toasted
1/4 cup lime juice
2 tablespoons extra-virgin olive oil
1/4 cup chopped fresh cilantro
1/2 teaspoon salt
Freshly ground pepper to taste
2 15-ounce cans black beans, rinsed
2 cups shredded red cabbage (or 1 bag of pre-shredded cabbage)
1 large tomato, diced
1/2 cup red onion, minced

Drain and rinse the cans of corn and beans. Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes. (Heads up: Pine nuts toast very quickly!) Then, whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until you’re ready to serve.

Serving tip: This was fun to eat scooped onto tortilla chips.

Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.

New to it, I decided to swing by Pure Food & Wine, a popular raw food restaurant in New York City, and speak with Sarma Melingailis, the restaurant’s owner and author of Living Raw Food, to learn more and get some recipe ideas.

The Basics
Raw food is just that — raw. Nothing is cooked above 116 degrees Fahrenheit in order to keep the food’s enzymes in tact. So what’s off the menu? Foods like pasta, rice, bread, legumes, meat, eggs…basically, anything you have to cook (you get the picture).

As for what you can eat, fresh fruits, veggies, nuts, seeds, herbs and miso are the basics. This list seems a little limiting, but raw chefs think outside the oven and often come up with unusual substitutes — maybe a cheese made from nuts or squash turned into noodles.

My Experience
Last week, I went with my Healthy Eats gal Kristine to Pure Food & Wine to sample their spread; we were pleasantly surprised. We started with asparagus sushi rolls filled with mushrooms (shredded jicama replaced the traditional rice), a plate of assorted “cheeses” (made from tree nuts and blue-green algae) and zucchini sliced into fettuccini-sized strips and drizzled with a creamy basil sauce.

If that sampling sounds interesting, the mains were more inventive. My favorite was the white corn tamales with salsa verde, and Kristine and I fought over the mouthwatering hothouse tomatoes tucked into the layers of the zucchini-noodle lasagna (one of the restaurant’s most popular dishes). But we both agreed that tiramisu dessert was the best item all night.

Now you’re probably wondering: Am I a convert? No, not necessarily. I like my cooked foods, but eating raw was a nice change of pace.

More From Sarma Melingailis
In preparation of my raw food experience, I picked the brain of Pure Food’s visionary, Sarma Melingailis. Here is what she told me about what inspires her interest in this super-fresh cuisine.

Q: How did you first discover raw food?
A: In 2003, I ended up in a small raw food café in Manhattan that I’d never heard of. The food was really good, much better than I’d expected, and I noticed how good I felt versus the heavy, lethargic feeling I was used to after a regular restaurant dinner. I was completely intrigued. The full story of how I went raw with my then-partner is in [my book] Raw Food Real World, but basically, we decided to go all raw for 2 weeks, just as an experiment. I felt so amazing that after only a few days I realized the experiment had become a permanent shift.

Q: Are you a raw food purist or do you mix some cooked food in, too?
A: I was much more rigid about staying raw during the first year. Over the years, I’ve become more flexible, and I make exceptions when I’m at other restaurants or when traveling. But only if it’s really good quality food. Staying organic and natural is very important. I usually just say I am mostly raw. Operating a raw food restaurant, juice bar and online snack business certainly makes it easier to maintain, and when traveling, I can always bring lots of One Lucky Duck snacks with me so I know I won’t go hungry. I’d rather go hungry than eat airplane or airport food!

Q: What’s your most favorite dish, simple or complicated, to make on your own?
A: I don’t have a lot of time and I have a tiny New York City apartment kitchen, so I don’t prepare much myself anymore. When I moved into this place, I gave away boxes and boxes of cooking equipment — pastry tools, mixers, pots and pans in every shape and size. I still miss my chrome Kitchen-Aid. I had a special bond with that machine. I use my oven and microwave for storage now. My favorite thing is to come back from the farmers’ market with loads of fresh produce and make a really nice salad, full of fresh herbs and dressed with macadamia nut oil, lime juice and sea salt. Or argan oil — I love argan oil and nutty flavors.

Q: Do the folks reading your cookbooks or coming to the restaurant adopt a totally raw food diet or is this more of a dabbling?
A: I think most people who come to the restaurant and most readers of the cookbooks are not exclusively raw or vegan. We have loads of regulars that come often just because they like the food and they like how it makes them feel. Some people are inspired to go all raw, which is great, and some people are just inspired to eat healthier, more natural foods. Either way, it makes me feel really good!

Q: What’s one reason why someone should test out going raw?
A: Eating fresh fruits and vegetables and fresh, clean food keeps you clean inside, full of energy and your immune system strong. A lot of people nowadays are realizing that they’re sensitive to gluten and/or casein. In general, it’s sad to see so many people walking around feeling tired, bloated, heavy and/or constipated. Once you see how good you feel eating much more fresh foods, it’s hard to go back.

Q: If someone wanted to start making raw dishes at home, are there basics they should know? What few foods would you suggest going raw with first?
A: Eating raw is much easier than people think. It just helps if you have access to really good quality fresh produce. I think people underestimate how appealing otherwise unappealing vegetables can be when shredded or shaved very thin. Zucchini, asparagus, fennel and even mushrooms are great when sliced super thin on a mandoline slicer, which takes only a minute or two. Then you can toss those with a flavorful sauce.

Here is one recipe that does just that…

Sesame Mixed Vegetable “Noodles” with Herbs
(shown above)
Serves 8 to 10

Equipment: Japanese mandoline

Sesame Dressing
1 cup sesame tahini
1/4 cup sesame oil
1/4 cup freshly squeezed lemon juice
1/4 cup mellow red miso
3/4 cup plus 2 tablespoons filtered water
1/4 cup black sesame seeds

In a large bowl, whisk together the tahini, sesame oil, lemon juice, miso and 1/2 cup of the water. Add the remaining water a bit at a time and continue whisking until smooth. Stir in the sesame seeds and set aside.

Vegetables
4 cups daikon radish, julienned on a mandoline
2 red bell peppers, cored and julienned
3 medium zucchini, julienned on a mandoline
3 medium carrots, peeled and julienned on a mandoline
6 baby bok choy, leaves thinly sliced on a bias
3 scallions, whites and about 1 inch of green, thinly sliced
1 big handful cilantro leaves
Sea salt

In a large bowl, toss all the prepared vegetables and the sesame dressing until evenly coated. Season to taste with sea salt.

*Note: This recipe contains a bit more fat than our Healthy Eats guidelines typically allow.

TELL US: Would you consider adding more raw food to your regular routine?

Ingredients:
2 slices whole-grain bread (bakery-fresh recommended)
1 tablespoon hummus
2 slices tomato
1/2 small cucumber, thinly sliced lengthwise
1 slice low-fat cheese

1) Whole-Grain Bread
To set this sandwich apart from all the rest, start with freshly baked bread. Store-bought brands can be tasty and convenient, but when you’re only working with 5 ingredients, you want them to be the best. For this recipe, I stopped by the Sono Baking Company and picked up a loaf of whole-wheat sourdough — choose any whole grain variety for extra hunger-fighting fiber.

Can’t make it to the local bakery? Check out our tips for buying the best breads at the grocery store.

2) Hummus
This is the secret ingredient. Just a little bit of smooth and creamy hummus adds amazing texture, flavor, protein and healthy fat — way better than the saturated fat in mayo! I had some homemade hummus in the fridge, but you can also use store-bought. I like to buy the plain kind and jazz it up myself with fresh herbs, hot sauce or a spoonful of pesto.

Place bread slices on a plate (toasting is optional), and spread each with 1/2 tablespoon of hummus.

3) Cucumber
Fresh cucumbers add a cool crunch for virtually no calories (one cup has only 15, so pile them on). For sandwiches, I like to slice them lengthwise to prevent sliding –- use a hand-held mandoline for perfectly even cuts. Save leftovers for snacking or a cucumber salad. To take advantage of all the nutrients in cucumbers (including vitamins K and C), eat the skin. Just avoid the waxy ones –- go for the English or “hothouse” kinds or, better yet, get them fresh from the garden or a local farm.

4) Tomato
‘Tis the season for fresh tomatoes! A few thin slices give this sammy color, mouthwatering flavor and some vitamin C. I used a plump and juicy heirloom tomato fresh from the farmers’ market.

Layer cucumber and tomato on one slice of bread and sprinkle with salt and freshly ground black pepper.

5) Low-fat Cheese
I love cheese, but it can be high in calories, fat and cholesterol. Thanks to low-fat versions (there are a ton of good ones available nowadays) you can enjoy tasty cheese without the worry. A mild cheese such as muenster or havarti adds creamy, cheesy goodness to this dish — plus, some calcium and protein.

Lay one slice of cheese over the tomato. Top with the remaining slice of bread, cut in half and serve.

Learn more about how to buy the best low-fat cheeses.

Nutrition Info:
(per sandwich)
Calories: 300
Total Fat: 10 grams
Carbohydrate: 40 grams
Protein: 14 grams
Sodium: 450 milligrams
Cholesterol: 18 milligrams
Fiber: 6 grams

Here are some combos I like:

For the fruit lover: Combine orange juice, grapefruit juice or lemonade with chunks of your favorite berry or fruit. If it’s a small berry (say, blueberries) use the whole berry; for strawberries, bananas or watermelon, you can do a rough chop or purée them if you want.

For more creaminess: Mix low-fat vanilla yogurt with your favorite fruit to give your popsicle a smoothie-like twist. Dairy-free folks can try soy yogurt, too.

Note: You will need special molds (usually they make about 6 to 8 freezer pops), which are available at most cookware stores. You can also use small paper cups and freeze wooden sticks in them (just be sure to anchor the sticks with a whole berry or stick them in after the mixture has partially frozen).

Some More Tips
• Freshly squeezed juices work the best — orange, blood orange (a cool color!) and grapefruit juice are some of my favorites.
• Leave 1/2 inch at the top of the mold because the liquid will expand.
• If you have trouble removing your frozen popsicle, run the mold under warm water.

More recipes to try:
• Tangerine Popsicles
• Fruity Strawberry Popsicle
• Mango Orange Chili Popsicle
• Pineapple Cucumber Popsicle
• Spiked Watermelon Pops

Between my CSA and bi-weekly trips to the farmers’ market, I’ve got quite a bit of squash hanging out in my kitchen. My favorites are green and yellow zucchini (that’s right, zucchini can also be yellow), crookneck (also yellow) and a new variety I just discovered called “kuskus” that’s a little wider than zucchini with a pale green skin.

A drizzle of good olive oil, a sprinkle of cheese and some simple seasonings are all you need to enhance the flavor of this summertime veggie. Here are two no-cook variations that won’t leave you missing your oven or a heavy squash casserole:

• Zucchini Carpaccio
• Summer Squash Carpaccio (shown above)

[Photo by Antonis Achilleos]

Mexican Flare
Serve up any of these homemade options with some tortilla chips. And while bagged chips are the no-worry option, you can make your own. Just slice up flour tortillas into triangles, brush with canola oil, season with salt and pepper (or some chili powder for an extra kick) and bake on a cookie sheet in a 375-degree oven until golden. Make them on a cool evening — they store up to a week in an air-tight container.

• Chunky Guacamole
• Pineapple Salsa
• 5 Layer Mexican Dip
• Mango Salsa

Tiny Bites
These light finger foods make a great presentation (and they taste even better than they look). Grab some seasonal tomatoes and fresh herbs at the farmers’ market for the bruschetta. Some farms also sell local cheese and olives, which are perfect for the marinated feta skewers.

• Marinated Feta and Olive Skewers
• Cheesy Popcorn
• Quick Garlicky Bruschetta with Tomatoes and Basil

Cools Dips
Dips are always a crowd pleaser. Serve them with fresh veggie sticks, whole-wheat crackers and pita chips.

• Green Herb Dip
• Roasted Red Pepper Hummus

Ocean Delights
Just because you’re not cooking, doesn’t mean you have to go without meats or non-veggie proteins. And no, that doesn’t mean get a cold-cut platter. You can find cooked shrimp and crab meat at most grocery stores or seafood shops. Frozen cooked shrimp will keep in your freezer for up to 6 months — just run them under cool water for 5 to 10 minutes to defrost.

• Crab Salad Lettuce Cups
• Shrimp Cocktail with Tomatillo Horseradish Sauce

And, of course, don’t forget to serve these with chilled white wine cocktails or lemonade and iced tea.