Healthy Bites: Fresh, no-cook meals

Beat the heat and the bustle this month with easy and refreshing no-cook meals. Whether you are on the go or at home, mix up your back-to-school routine with these convenient yet nutritious ideas.

Quick tips for an easy fix ?

• Keep pre-sliced fruits and vegetables, such as different berries, melons, bell peppers, carrots and tomatoes, on hand.
• Utilize pre-sliced meats and cheeses from your deli counter.
• Stock the cupboards with sandwich fillers such as black or white beans, mushrooms or olives and even sliced almonds.

Toss it together ? Salads are a perfect meal on a hot night, and take little to no prep time. Try tossing strawberries and almonds on top of spinach with a dash of raspberry vinaigrette. Top it off with sliced almonds for added fiber and crunch.

Wrap it up ? Please the whole family with versatile wraps for dinner this month. Use the low-carb, high-fiber Flatout bread, and load it with the taste of the season. Try layering avocado slices, Di Lusso deli meats, veggies of choice and white beans for a fun family dinner.

Layer freshness ? It is peak season for many vegetables such as onions, tomatoes, bell peppers and sweet corn. Use their wallet friendliness and flavor by stocking up and creating veggie-loaded sandwiches this month. Put a spin on the famous BLT by smearing whole wheat bread with mashed avocado and then layering the lettuce, tomato and bacon. Try turkey bacon, or even substitute cold deli meat for a different taste.

Calorie-saving finish ? If you are looking to spruce up family favorites without changing the content, mix up your condiments and save fatty calories at the same time!

-Substitute mashed avocado for fatty, high-calorie mayo.

-Put black beans in a blender or food processor for a high-fiber spread.

-Use plain Greek yogurt as a substitute for sour cream. Add a dash of taco seasoning for a spicy spread or dip.

Creamy Avocado and White Bean Wrap

Serves 4.

Active time: 25 minutes

Total time: 25 minutes

All you need:

2 Tbsp. cider vinegar

1 Tbsp. canola oil

2 tsp. finely chopped canned chipotle chile in adobo sauce*

1/4 tsp. salt

2 cups shredded red cabbage

1 medium carrot, shredded

1/4 cup chopped fresh cilantro

1 (15-ounce) can white beans, rinsed

1 ripe avocado

1/2 cup shredded sharp Cheddar cheese

2 Tbsp. minced red onion

4 (8- to 10-inch) whole-wheat wraps or whole wheat tortillas

All you do:

1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.

2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.

3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

*Shopping Tip: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in the supermarket.

Source: adapted from Eating Well, Inc.

Nutrition facts per serving: 346 calories, 17g fat, 4g saturated fat, 9g monounsatured fat, 15mg cholesterol, 462mg sodium, 44g carbohydrate, 13g fiber, 12g protein, 491mg potassium.