Happy June! Celebrate healthy salads

Published: Jun. 26, 2017 at 6:26 AM CDT
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We are entering peak season for backyard cook-outs and picnics. But we shouldn't limit our options to just burgers, brats and heavy, mayonnaise-based salads. There are actually lots of colorful and healthy options we can consider. Katie Johnson of Hello Wisconsin showed the show to share recipes for spiced melon salad and Italian flags.

Katie says, “Melons are high in potassium and magnesium which help to replenish what is lost working or playing hard in the warm June heat. Fruit contains a lot of water to help re-hydrate and fiber to keep your stomach full. There is nothing fresher for summer cook-outs than a caprese salad. Tomatoes are packed with nutrients and antioxidants including vitamin c for immune support and potassium to protect your heart.

Recipe: Spiced melon salad

By Mayo Clinic Staff

This recipe is great with breakfast, lunch or dessert. It's an excellent way to enjoy fruit at every meal.

Serves 4


2 cups diced assorted melon, such as cantaloupe, honeydew or watermelon (or use any fruit you like)

1/2 cup plain or vanilla low-fat or nonfat yogurt

1/4 teaspoon nutmeg

1/4 teaspoon mace

1/8 teaspoon clove

1/8 teaspoon cinnamon

Orange zest (about 1 tablespoon) and juice (about 3 tablespoons)


In a large bowl, mix all ingredients to combine. Serve.

Nutritional analysis per serving

Serving size :About 1/2 cup

Calories 52

Total fat Trace

Saturated fat Trace

Trans fat 0 g

Monounsaturated fat Trace

Cholesterol 1 mg

Sodium 31 mg

Total carbohydrate 11 g

Dietary fiber 1 g

Added sugars 0 g

Protein 2 g

Recipe: Italian flags (tomato and mozzarella salad)

By Mayo Clinic Staff /The Mayo Clinic Kids' Cookbook

This kid-friendly recipe is quick and easy for young cooks to prepare with just a little help from an adult. Serves 5


8 ounces fresh part-skim mozzarella balls, about 15 balls

8 ounces grape or cherry tomatoes, about 10 tomatoes

10 large fresh basil leaves

10 fun party picks or any long toothpicks

Balsamic vinegar (optional)


Cut each mozzarella ball in half. Set aside. Then cut the tomatoes in half and set them aside too. Tear each basil leaf into 3 or 4 pieces.

Stick the sharp end of a pick through one basil leaf. Then add a tomato half to the pick. After that, add half a mozzarella ball. Repeat by adding another tomato half, followed by another mozzarella half and finish with one more tomato half. Fill 9 more toothpicks in this way.

Eat as is or sprinkle a little vinegar on first.

Nutritional analysis per serving

Serving size :2 items

Total carbohydrate 3 g

Dietary fiber 0.6 g

Sodium 284 mg

Saturated fat 5 g

Total fat 7 g

Trans fat 0

Cholesterol 23 mg

Protein 12 g

Monounsaturated fat 2 g

Calories 123

Added sugars 0