So, is it possible to enjoy summer fare and still maintain a healthy diet? Of course, and here’s some of the tastiest ways to do it:
CORN
At its peak during the summer, corn is a heart healthy treat, not just because of its fiber content, but also because it is a good source of folate, an important B vitamin. Corn is also a good source of thiamin (vitamin B1), pantothenic acid (vitamin B5), vitamin C, phosphorus and manganese. Sweet corn needs a gentle touch – don’t overcook it or swath it in butter. Leave off the salt and steam it for five-minutes, then eat and enjoy!
SEAFOOD
Chicken and steak may be traditional summer grilling fare but you want to remember to add some heart healthy seafood to your summer grilling menu. Salmon, albacore, mahi-mahi and shrimp, marinated with lemon juice and herbs, make great grilled entrees, and are amongst the best sources of heart healthy omega 3 fatty acids, in addition to being much lower in artery-clogging saturated fat.
ICED TEA
Pass on the sodas and make the switch to refreshing and healthy iced tea. It’s easy to brew up a batch of the many different kinds of teas available. This refreshing beverage is full of health benefits, including antioxidants and other immune system boosting phytonutrients, and by making your own, you control what it’s sweetened with. Try agave, an all-natural honey-like sweetener that’s practically calorie free and doesn’t raise blood sugars.
WATERMELON
What’s a summer day without watermelon? This fruit is a good source of vitamins B1 and B6, magnesium, potassium and lycopene. The major health benefits of lycopene is its ability to protect against prostate cancer, prevent heart and kidney disease, and the decay of the brain and nervous system as a result of aging.
BEANS
A barbecue favorite, beans are great sources of folate, fiber, protein and a good source of iron, in addition to being very low in fat. The health benefits of beans include lowering cholesterol, stabilizing blood sugar and controlling diabetes, reducing the risk of cancer and heart disease, preventing constipation and fostering weight control, as do all legumes. Go meatless without missing the protein by adding beans to your menu.
BERRIES
Despite their size, berries pack a real nutritional punch. They contain a whopping percentage of phytochemicals, in addition to vitamins A, C and E, folate, potassium and fiber, all of which provide numerous health benefits. Serve them in salads, smoothies, desserts, and on their own for a delicious summer treat.
CHERRIES
Fresh fruits and veggies are always a good idea, but summer cherries are especially good at promoting heart health. Recent studies indicate that, due to their anti-inflammatory properties, a cherry-enriched diet helps lower body fat and cholesterol – all risk factors associated with heart disease. The reason seems to be the beta carotene (cherries have 19-times more than blueberries or strawberries) vitamin C, potassium, magnesium, iron, fiber and folate found in cherries. Enjoy them fresh or even dried in salads, muffins or pancakes.
LEAFY GREENS
Spinach, kale, collard and mustard greens are at their peak during the summer months, and in addition to having what is perhaps the most concentrated nutrition of any food, they also make versatile side dishes for barbecue season. Greens are nutritional superstars and are loaded with more vitamins, minerals and antioxidants than I have room to list here. Some of the highlights are iron, calcium, potassium, and magnesium, vitamins K, C, E, and many of the B vitamins. Try your greens fresh (minimal cooking is best) or pan-wilted.
Here are two of my favorite healthy summer recipes:
Watermelon Fire and Ice Salad
Ingredients:
1 tsp. NutriFit Calypso Salt Free Spice Blend
1 tbsp. fresh cilantro, chopped ½ cup green bell pepper, chopped
1 tbsp. green onion, chopped
2 fresh jalapeno chile, seeded and finely chopped
2 tbsp. lime juice ½ small watermelon, hollowed out to yield
3 cups finely chopped, seeded
Directions:
1. Combine all ingredients except watermelon rind, and mix well.
2. Scoop into rind, cover and refrigerate at least one hour.
Two-Bean and Roasted Pepper Salad
Ingredients:
1 whole red bell pepper
1 ½ tbsp. extra virgin olive oil
1 ½ tbsp. balsamic vinegar
1 tbsp. reduced sodium V8 juice
1 whole lemon
1 tsp. NutriFit Calypso Salt Free Spice Blend
2 cups green beans, trimmed, cooked, and cut crosswise into 1/2″ pieces
2 ½ cups great northern beans, cooked
Directions:
Char bell pepper over gas flame or under broiler until blackened on all sides. Wrap in paper bag and let stand 10 minutes. Peel and seed pepper. Cut pepper into matchstick-size strips.
1. Using vegetable peeler, remove peel from lemon in long strips. Cut into very thin strips.
2. Combine the Great Northern beans, bell pepper, green beans and lemon peel in a large bowl.
3. In a separate bowl, whisk together the Calypso blend, V8 juice and vinegar. Gradually add in the oil, then add the dressing to the bean mixture. Chill before serving.