Gazpacho

Makes about 3 quarts (12 1-cup servings)

This cool and tangy Spanish soup is perfect for a hot summer day.

2 cucumbers, peeled, seeded, and diced
1 green bell pepper, seeded and diced
3 ripe tomatoes, diced
1/2 cup finely chopped red onion
3 garlic cloves, pressed
3/4 cup finely chopped roasted red peppers
8 cups vegetable juice or tomato juice
3/4 cup salsa
1 teaspoon finely minced jalapeño pepper, or to taste

Tofu Mayo

Makes about 1 1/2 cups

This low-fat mayonnaise substitute is made with silken tofu.

1 12.3-ounce package firm or extra-firm silken tofu
3/4 teaspoon salt
1/2 teaspoon sugar
1 teaspoon Dijon mustard
1 1/2 tablespoons lemon juice
1 1/2 tablespoons seasoned rice vinegar

Combine tofu, salt, sugar, mustard, lemon juice, and vinegar in a food processor or blender, and process until completely smooth, 1 to 2 minutes. Chill thoroughly before using.

Raspberry or Blackberry Vinaigrette

Makes 1/4 cup

This dressing adds a delightful fruity taste to salads.

2 tablespoons raspberry or blackberry vinegar
2 tablespoons seasoned rice vinegar
Whisk vinegars together.

Per 1 tablespoon serving: 12 calories; 0 g fat; 0 g saturated fat; 0% calories from fat; 0 mg cholesterol; 0 g protein; 2.5 g total carbohydrates; 2.4 g sugar; 0 g fiber; 118 mg sodium; 1 mg calcium; 0 mg iron; 0 mg vitamin C; 0 mcg beta-carotene; 0 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Balsamic Vinaigrette

Makes 1/4 cup

The mellow flavor of balsamic vinegar is delicious on salads.
2 tablespoons balsamic vinegar
2 tablespoons seasoned rice vinegar

1 tablespoon ketchup
1 teaspoon stone-ground mustard
1 garlic clove, pressed
Whisk vinegars, ketchup, mustard, and garlic together.

Per 1 tablespoon serving: 17 calories; 0.1 g fat; 0 g saturated fat; 3% calories from fat; 0 mg cholesterol; 0.2 g protein; 3.8 g total carbohydrates; 3.3 g sugar; 0.1 g fiber; 175 mg sodium; 4 mg calcium; 0.1 mg iron; 0.8 mg vitamin C; 22 mcg beta-carotene; 0.1 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Creamy Dill Dressing

Makes about 1 1/2 cups

This rich-tasting, creamy dressing has no added oil. Its creaminess comes from tofu.

1 12.3-ounce package firm silken tofu
2 tablespoons lemon juice
3 tablespoons seasoned rice vinegar
1 tablespoon cider vinegar
1 teaspoon garlic granules or powder
1/2 teaspoon dried dill weed
1/4 teaspoon salt

Combine all ingredients in a food processor or blender. Blend until completely smooth, 1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator.

Per 1 tablespoon serving: 12 calories; 0.4 g fat; 0.1 g saturated fat; 28.8% calories from fat; 0 mg cholesterol; 1 g protein; 1.2 g total carbohydrates; 0.9 g sugar; 0 g fiber; 60 mg sodium; 5 mg calcium; 0.2 mg iron; 0.4 mg vitamin C; 1 mcg beta-carotene; 0 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.