Eating Clean: Delicious side salads and slaws perfect for summer

PHOENIX (AZFamily) — Village Health Clubs & Spas Registered Dietitian Jaime Miller joined Good Morning Arizona on Saturday to share some delicious summer side recipes.

Smashed Asian Cucumber Salad

• 2 seedless cucumbers, about 1 lb
• 1 tsp salt
• 2 tsp sugar
• 2 tsp sesame oil
• 3 tsp coconut aminos, tamari or low-sodium soy sauce
• 1 1/2 tbsp unseasoned rice vinegar
• ⅛ tsp garlic powder
• 1-2 tsp chili oil or chili crunch (optional)
• 2 tsp toasted sesame seeds
• 2 tbsp chopped cilantro

In the bottom of a large bowl, whisk together the salt, sugar, sesame oil, coconut aminos/tamari/soy sauce, and rice vinegar. Stir until the sugar and salt are completely dissolved, then set aside. To prepare the cucumbers, place them on a cutting board, then lay a large knife flat against the cucumber and smash it lightly with your other hand. The cucumber should crack open and smash into four sections. Repeat and smash it along its full length. Once the whole cucumber is completely open (usually into 4 long sectional pieces), cut it at a 45-degree angle into bite-sized pieces. Place the cucumbers in the bowl with the dressing and toss to combine. Pour cucumbers into a serving dish and garnish with optional chili oil/chili crunch, sesame seeds, and cilantro.

Marinate Italian Chickpea Salad

• 2 cans (15 ounces each) chickpeas, rinsed and drained, or 1.5 cups cooked chickpeas
• 1 (14 oz) can artichoke hearts, drained and chopped
• 1 (7 oz) jar roasted red peppers, drained and diced
• ½ cup pitted kalamata olives
• ½ cup crumbled reduced-fat feta cheese
• ¼ cup finely diced shallot
• ¼ cup chopped fresh parsley
• ¼ cup chopped fresh basil
• ¼ cup red wine vinegar
• 1 tbsp sugar, honey, monk fruit, or sweetener of choice to taste
• 1 tsp garlic powder
• ½ tsp dried oregano
• 1 tsp salt, or to taste
• ½ tsp freshly ground black pepper
• ½ tsp red pepper flakes, optional

Combine all ingredients in a bowl. Mix well to combine. Let it sit for at least 30 minutes for the flavors to combine for the best flavor. The salad keeps for up to 5 days in the refrigerator.

Mexican Street Corn and Zucchini Pasta Salad

• 8 oz. dried chickpea pasta, shape of choice (or other high-fiber pasta of choice)
• 1 tbsp avocado oil, divided
• 4 cups frozen corn (defrosted), canned corn, or fresh corn cut off the cob
• 2 cups zucchini, diced
• 1 cup cilantro, chopped
• ½ green onion, finely diced
• ⅓ cup cotija cheese, or can sub feta

Dressing

• ¾ cup plain Greek yogurt
• ¼ cup sour cream or more plain yogurt if desired
• Zest and juice of 2 small limes (3 tablespoons juice + 1-2 teaspoons zest)
• 1 tsp cumin
• ½ tsp chili powder
• ½ tsp salt
• ¼ tsp black pepper
• Optional - hot sauce to taste

Cook the pasta according to the directions on the package. Drain and rinse in cold water and place in the refrigerator to cool. Heat ½ tbsp avocado oil in a cast iron skillet or large sauté pan over medium-high heat and add the zucchini. Cook the zucchini until caramelized on both sides, about 5-7 minutes. Season with salt and pepper and remove from heat. In the same pan, add the other ½ tbsp avocado oil and the corn and cook over high heat until charred about 4-5 minutes. Season with salt and pepper and remove from heat. Remove the corn from the skillet and place it with the zucchini in a bowl in the refrigerator to cool to room temperature, about 5-10 minutes. In the bottom of a large bowl, combine all the salad dressing ingredients and stir until it is well mixed. Add in the cooked and cooled pasta, corn, and zucchini, along with the cilantro, red onion, and cotija cheese. Stir to combine and taste, adjusting salt and lime as needed.

Kale Cabbage Slaw

• ¼ small green cabbage, shredded (about 1.5 cups)
• 1 bunch Lacinato kale (flat-leaf/dinosaur kale)
• ¼ cup sliced almonds, toasted

Dressing

• ½ small shallot, finely diced
• 3 tbsp lemon juice or white balsamic vinegar
• 2 tsp Dijon mustard
• 1-2 tsp honey, monk fruit or sweetener of choice to taste
• ½ tsp sea salt
• 2 tbsp plain yogurt
• 1- 2 tbsp water to thin

Prepare the slaw by slicing the cabbage into ¼-inch thin strips. De-stem the kale, removing the center vein, then chop the kale into 1-inch pieces. In the bottom of a large bowl add the ingredients for the dressing and whisk to combine. Add the cabbage and kale and toss until well coated. Add the almonds, toss and taste to adjust salt, sweetener and lemon/vinegar to your taste. Let sit for a few hours before serving for the flavors to combine.

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