The Summer Produce You Should be Stocking Up on Right Now
Our typical summer activities look a little different this year. Beach visits, big backyard barbecues and vacations have been put on hold (sigh). But that doesn’t mean we can’t enjoy our seasonal treats (we’re looking at you, popsicles!). From watermelon and cherries to zucchini and tomatoes—your local market is a rainbow of delicious colors (and we love them all!). Eating produce in peak season means you are getting the most nutrients, and if you’re buying them locally, even better! Studies have shown that the fruits and veggies locally grown have higher levels of vitamins and nutrients because they haven’t suffered a nutritional breakdown that transportation and processing can cause. That bag of spinach in your fridge could have lost up to 90 percent of its nutrient content by the time it hits your table. Whether you hit up your local farmers market or grocery store, there’s an abundance of seasonal options loaded with healthy benefits. To get you started, here’s a list of our top picks to steam, grill and blend all summer long. APRICOTS A highly nutritive fruit containing vitamins A and E, and the compounds beta-carotene, lutein and zeaxanthin all shown to promote eye health. Sweet and tart, apricots can be enjoyed fresh or dried. I like to add them to dinner and top chicken or steak. For a trip to the savory side, turn to this Chickpea Tagine recipe. BLUEBERRIES We all know blueberries are a powerhouse superfood. High in fiber and antioxidants, the nutrients they contain can neutralize the free radicals known to cause cellular damage that may lead to premature aging or the development of disease. Add them to a parfait for a gorgeous and good-for-you breakfast or even to a grain side dish. CHERRIES Available at their peak from late June through August, cherries are another antioxidant rich, deeply colored fruit brimming with fiber, potassium and vitamin C. High in polyphenols, cherries have anti-inflammatory properties that may reduce the risk of chronic conditions like heart disease and diabetes. Don’t set aside cherries for dessert. Incorporate the juicy fruit right into dinner by tossing some onto a yummy salad. WATERMELON A refreshing summer staple, watermelon is one of the most hydrating foods there is. Also, high in lycopene and vitamin C, watermelon benefits brain health and its nutrients may delay the onset and progression of Alzheimer’s disease. Try Watermelon Pizza for a fun snack. BEETS Loaded with vitamins and minerals, beets contain a high concentration of dietary nitrates, compounds that convert to nitric oxide in the body which dilates blood vessels. This results in a blood pressure lowering effect helping to reduce the risk of heart attack and stroke. Step out of your cooking comfort zone by making this Beet Bourguignon and Pilaf dish. CUCUMBERS Packed with water and soluble fiber (eat the peel!) cucumbers also contain flavonoids and tannins, compounds especially effective at preventing free radical damage. A known powerhouse in the beauty industry, cucumbers have cooling and anti-inflammatory benefits when used topically over the eyes or in a face mask. Pair this Cucumber Feta Greek Yogurt Dip with some kale chips at your next snack sesh. It’s fresher and lighter than those heavy, packaged dips found on the store shelves. TOMATOES Technically a fruit from the nightshade family, we treat tomatoes as vegetables in our preparation and consumption of them. A great source of vitamin C, potassium, folate and vitamin K, tomatoes consist mostly of simple sugars and insoluble fiber. Switch up your typical leafy green salad to this Tomato Cucumber & Mint Salad. ZUCCHINI Zucchini is one of the most versatile of veggies. You can grill, blend or bake it in a variety of ways. It contributes to good gut health via soluble fiber which acts as a prebiotic that feeds the good bacteria living in your gut and may reduce the symptoms of some gut disorders such as IBS, Crohn’s disease and ulcerative colitis. It also works well in this Sweet Potato Zucchini Bread. (Image: Shutterstock)
Refreshing Desserts to Cool You Off
This summer has shown some record highs, but that isn’t stopping us from taking advantage of the outdoors. Hiking, swimming, biking — there are so many ways we can get out and be active, even if it’s socially distant. While we are out enjoying the beautiful, albeit hot, weather, it’s important to stay hydrated. Sipping on water and munching on hydrating foods like watermelon and cucumber will help, but there are other sweet treats that can cool you off, too. We found some delicious and refreshing desserts that give you a little energy, and even have some added nutrient benefits. Try one of these easy-to-make recipes to help you cool off. Mango Avocado Vanilla Gelato Given its simplicity, this Mango Avocado Vanilla Gelato dairy free/gluten free gelato is sure to become your summer staple. Juicy mangoes are an essential summer fruit, providing a daily dose of vitamin C in just one cup. They also contain vitamin A, which means they’ll cool your body all the while calming your skin. Mangoes are just one of the many refreshing ingredients in this tasty treat. Between the avocado and coconut healthy fats, one cup of this scrumptiousness is sure to leave you feeling satiated. Orange Banana Smoothie Pops When the summer heat gets the best of you, reach for the freezer. It doesn’t get any simpler— or tastier— than Orange Banana Smoothie Pops you can make in 10-minutes. Plain yogurt alone is 85 to 88 percent water and the added bonus of high potassium can replenish those electrolytes that your dehydrated body needs. Throw bananas, oranges, and limes into the mix and you have a vitamin-packed dessert bursting with tropical flavor. Creamy Watermelon Coconut Milkshake This Creamy Watermelon Coconut Milkshake is dairy free, gluten free, and vegan, offering all of the flavor you’ve been craving. Coconut milk and water-rich watermelon will keep you hydrated and energized, while the chocolate will add a punch of fun to the fruity concoction. Pro tip: opt for unsweetened dark chocolate. The antioxidants increase hydration and skin density, helping you stay protected under the hot summer sun, says Healthline experts. A milkshake has never been so beneficial! Aperol Spritz Trifle On especially hot days, there’s nothing more refreshing than your favorite cocktail. So why not make it into a dessert? Enjoy happy hour and dessert all in one with this Aperol Spritz Trifle. Orange zest atop chilled custard? The thought of it alone is cooling. This recipe is full of vitamin C-packed oranges that contain half a cup of water in just one serving. Serve this rejuvenating treat at any outdoor gathering and your praises will surely be sung. Banana Pops These healthy Banana Pops combine dark chocolate, which is rich in heart-healthy flavonoids, with bananas, a great source of potassium and fiber. Add some nuts and you’ve got a crunch and some healthy fats. Plus, these classic treats get bonus points for also being easy to make, kid-friendly, and healthy. If you’ve got freezer space, you can also make a big batch of them and have them ready for unexpected play dates. — By Ashley Camuso
Healthy 4th of July Recipes Your Family Will Love
The 4th of July marks the birth of American independence — people celebrate with fireworks, parades, concerts and our favorite — family barbecues. While this year, we may not be able to attend big events, we can still make it special. And we’ve got your Independence Day menu covered! Each of these star-spangled 4th of July recipes have a healthy twist so you can enjoy every bite — and feel good doing it. From delicious mains to sweet and savory sides, there’s a little something for everyone. Mix up your classic burgers with black bean quinoa burgers or grilled fish tacos. Grill up some garlic corn on the cob and carrots for a unique spin on traditional veggies. Switch up that heavy potato salad with an herby alternative or try a delicious mayo-free coleslaw. And don’t forget dessert — we have red, white and blue sweets that will dazzle your guests. Turn your backyard barbecue into a healthy 4th of July festive feast — and make some new memories this holiday.
9 Simple Watermelon Recipes for Sweet Summer Bliss
Biting into a slice of sweet, juicy watermelon is one of the most satisfying feelings you can experience on a hot day. And these simple watermelon recipes prove the fruit is also a versatile, superstar ingredient in the kitchen. Its sweetness pairs perfectly with salty cheeses like feta in fresh salads, you can throw it on the grill, and it’s delicious in smoothies and cold soups. RELATED: 7 Delicious Summer Salad Ideas This is all great news since watermelon’s health benefits extend way beyond hydration. It contains more potassium than bananas (hello, electrolytes!), plenty of cancer-fighting lycopene, and compounds that may even boost your sex life (yes, please). Ready to taste sweet summer bliss? Grab a sharp knife and crack open a watermelon—and get cooking. 9 Simple Watermelon Recipes You’ll Love 1. Watermelon Gazpacho, Love & Lemons 2. Watermelon Cucumber Smoothie, Nutritious Life 3. Grilled Watermelon, Feta, and Basil Salad, Recipe Runner 4. Sweet and Spicy Watermelon Salsa, The Girl Who Ate Everything 5. Creamy Watermelon Ice Cream, Recipes to Nourish 6. Heirloom Tomato and Watermelon Salad with Corn Vinaigrette, Nutrition Stripped 7. Watermelon Ginger Agua Fresca, Crunchy Radish 8. Strawberry Watermelon Popsicles, One Lovely Life 9. Cilantro Lime Grilled Watermelon, The Stay-At-Home Chef
9 Effortless Red, White, and Blue 4th of July Recipes
4th of July recipes are special. Just ask Pinterest. It’s one of the few times a year that no matter your culinary skills, you’re bringing something somewhere or serving something somewhere because festivities are everywhere. And if that something is red, white, and blue, you get MAJOR cool points from pretty much all of America. So, today I’m sharing some of my most patriotic, healthy recipes that put the Murica in Happy Birthday Murica. And don’t worry, these 4th of July recipes won’t have you sweating it out in the kitchen. In fact, they’re effortless, so you’ll have more time to spend winning a fierce game of corn hole. 9 Effortless 4th of July Recipes: Make your own red, white, and blue chips. Thinly slice beets (red!), parsnips (white!) and purple potatoes (blue-ish!). Lightly drizzle with olive oil, salt and pepper. Bake at 350 degrees until crispy. Create a patriotic dip with a kick. Dip blue corn tortilla chips in plain, white Greek yogurt mixed with ½ teaspoon red pepper flakes. Whip up a festive flag-like fruit salad. Combine sliced strawberries, blueberries, sliced apple & mint, or try pomegranates, blueberries & sliced dragon fruit. Slice up some crunchy veggies. Serve slices of white jicama with red, chunky, homemade salsa. Serve in a blue bowl. Fire up the grill. Grill a healthy, grass fed beef burger and top with a slice of tomato, white onion, red-leaf lettuce & crumbled bleu cheese. Serve with blue potato oven roasted fries. Add color to your simple salad. Assemble an endive salad with dried cranberries and/or radish and drizzle with a blueberry vinaigrette dressing. Discover the different colors of corn. Prepare a basket of red, white and blue corn on the cob! Bonus: Red corn contains anthocyanins, which are powerful antioxidants and blue corn has more protein and vitamin A than white corn, so load up on these vibrant colored kernels. Mix and match colorful kebabs. Mix and match your favorite red, white and blue protein and veggies like chicken, pork, shrimp, scallops, red peppers, cherry tomatoes, and cubed blue potatoes or purple onion, and eggplant (hey purple is close to blue and blue is hard to find in nature!). Make a simple sangria. Combine a bottle of white wine with 1 cup fresh raspberries, 1 cup fresh blackberries, 1 cup sliced white peaches and 2 tablespoons agave.
The Essential Healthy Cookout Menu
Google “cookout menu” and chances are you’ll get a million (or at least close to it) recipes for creamy pasta salads, sugary baked beans, mile high pies, and of course dozens of ways to make hot dogs gourmet. These dishes have become synonymous with summer bbqs. Unfortunately, they aren’t doing anything to help America’s waistlines. So, this summer, I’m challenging you to think outside the bun and make your next cookout menu a healthy one. After all, traditional unhealthy foods are novel every Memorial Day, but by the 4th of July, aren’t you sick of filling your paper plate with globs of things that make you feel crappy? I’m sharing some of my fave recipes to set yourself up for success all summer long. Treat your guests to something different – yummy food AND leaving your summer soiree feeling happy and healthy. Cookout Menu – Starters: Don’t waste your time with chips, pretzels or other nutrient poor bowls of crunch. Make a gorgeous crudités plate, filled with veggies you may normally overlook: jicama, fennel, radishes, green beans and endive leaves are perfection on a smokin’ hot day. Just whip up an awesome dip to go with them and you’ll feel so good about not having greasy fingers while munching. Cucumber Feta Greek Yogurt Dip Hollow out a pepper and use it as the bowl to fill with this Greek yogurt dip. In lieu of crudités or packaged fried chips, make your own chips by slicing soft tortillas (look for 5 grams of fiber or more on the package – I’m a fan of Food for Life Organic Ezekial) into chip size triangles and tossing them on the BBQ for a few seconds on each side. Grilled Prosciutto Wrapped Jalapeños Grilled jalapeños stuffed with goat cheese and sun dried tomatoes wrapped in extra lean and delicate prosciutto will give that whole you’ve just completed culinary school look. Full of appetite suppressing capsaicin and protein, these one up a pig in a blanket any day! Cookout Menu – Main course: I’m not anti-bread, but truth be told, eating the bun of a burger or hot dog just isn’t something I’ll ever encourage. Buns tend to be nutrient poor and way over processed, so really, why waste time with them? I like to focus on the smoky barbecue flavor of the steak, chicken, fish or burger that normally goes inside. Just skip the bun and go the fork and knife direction, but I know that’s a little anti-barbecue, as it requires a seat and a table to be most effective. Do it anyway. I’ll join you on the grass. Or, you can try putting your grilled eats into a cabbage leaf or sturdy lettuce leaf and chow down – this idea came from one of my favorite Korean dishes bulgogi: Keri’s Beef Bulgogi Just a reminder – avoid charring meat as it is grilled over a hot barbecue. Don’t eat blackened or burned animal protein, including beef, pork, chicken or fish – we know that charred meats contain heterocyclic amines – compounds that are known to cause cancer. Cookout Menu – Dessert: Just because you’re praying for sun to wear your new polka dot bikini doesn’t mean you have to skip dessert altogether. You just need to take your focus off the tray of brownies and look to cleaner options that didn’t require the word “bake.” Brush some peaches, pineapple and plums with a little bit of honey and a sprinkle of nutmeg. Toss them on the grill for 3 – 8 minutes, depending on how hot the grill is and serve on a stick or with a spoonful of sorbet or vanilla bean ice cream and fresh mint. Happy and healthy bbq! I hope your cookout menu sets the tone for how you’ll enjoy your summer – living your most Nutritious Life, always.
