Start dusting off those cool, healthy fruit punch recipes (by the way, drinks with caffeine and alcohol promote fluid loss, so you might want to keep intake of those substances down in this heat) and keep cool with light, fresh salads.

Fresh spinach salad

This recipe for spinach, tomato and corn salad, from Williams-Sonoma's Essentials of Healthful Cooking, is an easy way to boost your intake of vegetables. Spinach is rich in lutein, which is associated with reducing the risk of the leading cause of blindness in people over age 65 (recipe provided by copleynews.com).

Spinach, tomato and corn salad

2 ears corn

1 large tomato, diced

1/2 cup diced English cucumber

1/2 cup diced sweet onion

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh mint

2 tablespoons chopped fresh flat-leaf parsley

2 tablespoons chopped fresh dill

1 teaspoon chopped garlic

1 teaspoon ground cumin

1/4 cup extra-virgin olive oil

2 tablespoons red wine vinegar

1/2 teaspoon kosher salt

Freshly ground black pepper, to taste

5 ounces baby spinach leaves

Yields 4 servings

Method:

Husk corn ears and carefully remove silk. Hold one ear upright, stem end down, in centre of a wide, shallow bowl. With knife, slice straight down between kernels and cob. Repeatfor second ear.

In large salad bowl, combine corn, tomato, cucumber and onion. Combine basil, mint, parsley, dill and garlic on cutting board and finely chop. Add to vegetables.

In small, dry frying pan, over medium-low heat, warm cumin just until fragrant, about 20 seconds. Transfer to small bowl. Add olive oil, vinegar, salt and pepper, to taste; whisk until blended.

Carefully rinse spinach in two or three changes of water. Drain in colander and pat dry. Add spinach and dressing to corn-tomato mixture. Toss to mix and coat with dressing.

Serve at once.

Nutritional analysis per serving:

190 calories, 3g protein, 16g carbohydrate, 15g fat, 5g dietary fibre, 320mg sodium.

eulalee.thompson@gleanerjm.com