The warm weather is finally upon us and I am bidding a fond farewell to spicy bean chili, beef stew and roasted root vegetables. And to my favorite cast iron pot; you served me well old friend. See you in the fall.
Summer for me, is all about fresh and colorful fruits and vegetables. Farmer’s Markets are back in business and the local farm stand on my way home from work is bursting with baskets, full of vibrant produce picked that day, just for me. Now, with such an irresistible abundance of choices how can we focus on ways to incorporate them into our healthy eating style? Below are 6 ways to indulge in all of nature’s bountiful offerings and stay summer sweet and savvy.
- Save time on meal prep. No more heating up the stove and the house! A few minutes spent on washing and chopping up fresh cucumbers and tomatoes as a side dish leaves an extra moment for a quick vinaigrette dressing. Pair with your favorite grilled protein (like chicken, fish, beans or lentils) and you are nearly dirty-dish free. This can be a quick and simple way to make half your plate veggies and leave more time for outdoor play!
- Eat a rainbow. All of that color is a sign that these fruits and veggies are not only bursting with flavor but they also pack a healthy punch due to their phytochemicals - naturally occurring plant substances that influence our bodies in healthy ways with their disease-fighting properties. Consider your choices over the week rather than a single day to get a variety of color. Did you eat something blue or purple this week?
- Get the family involved. Every week encourage a family member to choose a new fruit or vegetable you have never before tried. Investigate its origin, how you will know when it is ripe, search out different ways to prepare it and talk about how it is different from other foods you have tried before. Be adventurous and you just may find a new favorite food. Variety truly is the spice of life.
- Farmer’s Market fun. The great thing about Farmer’s Markets is that you have the best advice right at your fingertips. Who knows produce better than the ones who have grown it themselves? Often farmers will happily offer tasting samples and are willing to share cooking tips and even their favorite recipes. Buying locally also means that your food hasn’t traveled thousands of miles increasing cost and losing precious nutritional value along the way. For a Farmer’s Market near you visit www.localharvest.com.
- Pick in Season. Let your local stores and farms guide you. From strawberries and raspberries to blueberries and blackberries; summertime is bursting with berries and berries are bursting with fiber, vitamins and phytochemicals. Many farms have times when you can “pick your own”. What a great way to get out with the family and pick your nutrition right at the source. Got carried away with the picking fun? Simply blend up berries to freeze or add a splash of fresh lime juice for delicious homemade popsicles. A sweet end to a hot summer day.
- When in doubt, move it out. Outside that is, to be cooked. Most foods take on a whole new flavor when grilled. Grilling can bring out the natural sweetness in foods. The intense heat helps to caramelize the natural sugars. Kids who have sworn off peppers and onions may suddenly love their subtle sweetness from the grill. Have you ever grilled zucchini or fresh pineapple? Give it a shot. You just may surprise yourself.
Summer brings us many joys and a wonderful opportunity to try new and colorful foods. Maybe it’s time to get outside, break into that watermelon and see who wins for having the drippiest chin and the sweetest smile.
Tara I. Efstathiou MS, RD, LD, is the lead clinical dietitian of the CHaD Pediatric Weight & Wellness Center at Children’s Hospital at Dartmouth-Hitchcock.