18 May 2017 Slice into seasonal produce for great summer plans

by Janelle Williamson

Oh, summer days! Summer is a beautiful time of year to be out with friends, enjoying barbecues and going on vacation. It is also a great time to really focus on our health.

The warmer weather means more opportunities to be active outside and to take advantage of all the fresh fruits and vegetables that are in season.

Summer memories usually include grilling out with close friends and family. However, grilling choices are not always the healthiest. Hot dogs and hamburgers are not the most nutritious of summer staples and may need a makeover to fit into a wellness plan.

Making new memories this summer can be just as special while including some healthier, yet oh so tasty, grilled options.

When trying to make any healthy choice, it is impossible to go wrong choosing foods found in nature. Work toward getting away from the more processed options, like hot dogs and chips, and instead choose single ingredient foods like chicken, fresh fruit and vegetables. When planning a barbecue, plan the menu around grilled chicken, lean steaks, grilled vegetables and those fresh summer fruits.

Interestingly enough, many picnic salads — pasta salad, potato salad, jello salad, etc. — don’t actually include any lettuce. Instead of these common, high-calorie choices, include a healthy salad as a beautiful addition to your summer spread and take advantage of those in-season vegetables. Use spinach leaves, a spring mix or romaine lettuce for the base of the salad (just avoid iceberg lettuce because it doesn’t really provide any nutrition). Then add fresher, in-season veggies like tomatoes, broccoli, cucumbers and sweet bell peppers.

These salads will give your guests healthy options bursting with color and flavor.

Here are a few more tips for ways to make your summer barbecue a little healthier:

Trim away visible fats from meats
Use whole grain buns to add fiber and flavor
Make vegetable or fruit kabobs instead of meat kabobs
Use Greek yogurt or mustard in a potato salad instead of mayonnaise
Use smaller plates and look at everything being offered before you decide what to dish up
Be active after mealtime

The summer sun and rising temperatures may often make us crave a cold drink or a frozen treat. To quench that increasing thirst, reach for water instead of sweetened beverages. Sweet tea, lemonade and sodas are loaded with sugar and can put a damper on our summer wellness plan. Instead, add sliced lemons or mint leaves to your water pitcher for some natural flavor without adding extra calories.

Ice cream can be a sweet treat during those summer nights, but try some lower calorie options that are still loaded with flavor. The freezer section at your supermarket offers natural fruit bars and frozen treats that would be about half the calories compared to a serving of ice cream. Or make your own! Blend up a smoothie with whole ingredients and pour it into a mold. With these options, your frozen treats can be satisfying and healthy at the same time!

With school out and the sun calling our names, vacations are also in full force this time of year. However, traveling can sometimes be a bump in the road, throwing off a healthy routine. Road trips and airports don’t always bring about the healthiest of choices, so it will be important to plan ahead. When packing for a trip, include some healthy snacks in small baggies to take with you, such as nuts, carrots, grapes and whole wheat crackers. This way, there is always a healthy choice at your fingertips.

Also, don’t forget about the grocery store as a convenient place to get a snack. Gas stations are full of processed and pre-packaged foods, but a quick stop at the local supermarket will allow you to grab a couple pieces of fruit and even some veggies from the salad bar!

With just a few simple changes, your wellness plan can be in full force this summer!

STRAWBERRY SALSA
(Serves 8)

1 tablespoon balsamic vinegar
1 tablespoon honey
1/8 teaspoon salt
1/8 teaspoon ground black pepper
2 cups strawberries, diced
1 tablespoon finely chopped fresh basil
1 teaspoon lemon zest

In a large bowl, whisk together vinegar, honey, salt and pepper until combined well. Add diced strawberries, chopped basil and lemon zest. Stir together until all combined. Refrigerate covered until ready to serve. Serve with homemade whole wheat pita chips, baked chicken, pork tenderloin or a healthy salad. Source: shewearsmanyhats.com
 
GRILLED VEGETABLES
(Serves 7-8)

1 cup broccoli
1 cup carrots
1 cup zucchini
1 cup red bell peppers
1 cup yellow bell peppers
1 cup cherry tomatoes
1 tablespoon olive oil
Seasonings of choice

Add all vegetables to a bowl and toss with olive oil and seasonings of choice. Transfer to aluminum foil pouches or put on a vegetable grate. Cook 15 to 20 minutes on the grill at medium to high heat, turning halfway through.

BERRY SUMMER SALAD
(Serves 2)

3 cups fresh spinach leaves
1 cup fresh berries (strawberries, blueberries or raspberries)
1/2 cup toasted nuts (pecans, walnuts or almond slices)
1/2 fresh avocado
4 ounces of cheese (feta, goat cheese or shaved parmesan)
2 tablespoons raspberry vinaigrette dressing

Loosely chop spinach and put in a bowl. Top with berries and nuts. Cut avocado into small pieces and sprinkle on top. Crumble cheese over salad and drizzle with dressing. Toss and divide onto two plates.

TERIYAKI CHICKEN AND PINEAPPLE SKEWERS
(Serves 4)

1 pound boneless, skinless chicken breast, cut into small chunks
1 red bell pepper, cut into 12 chunks
12 fresh pineapple chunks (about 1 cup)
1 red onion, cut into 12 chunks
1/4 cup teriyaki marinade

Alternate putting pineapple, chicken, red pepper and onion onto four skewers. (If using wooden skewers, make sure to soak in water for at least 30 minutes first.)

Put skewers in a large, re-sealable plastic bag and add half of the teriyaki marinade; turn to coat. Marinate in refrigerator for 30 minutes.

Remove skewers from marinade and discard marinade in bag. Grill skewers on the grill, turning once and brushing with remaining marinade, until chicken is done and vegetables are tender (about 8 minutes).