Posted on 07/29/2014 at 12:00 AM by Embria Health Sciences
By: Lisa Metzgar
Ah, Summer, my favorite time of year for many reasons including summer eating. This time of year it is easy to eat fresh fruits, vegetables, and of course perfect for summer grilling. Personally, this is the time of year that I like to make my health goals. Over the winter I tend to want to hibernate, the weather is crummy so it is harder to get in the workouts, and let’s face it…the fresh food selections are limited. So if you resolved to get healthy this year…now is the time!
Here are a few tips to kick-start your summer eating. First…the easiest way to get great, healthy, organic fruits and veggies is to shop at your local farmers markets. Farmers markets are great because you are getting locally grown produce from farmers who are conscientious about how they grow their crops. You are sure to get greens, fruits, and herbs that have much higher nutrition quality than that found in your local mass chain markets. Markets may be shipping their produce from far away so it must be picked early and is mass produced. Local farmers can let their crops come to maturity on the vines and in the ground giving them more nutrients…and let’s face it…fuller flavor. Local organic crops also have no pesticides to worry about. Pesticides can wreck havoc on our immune systems.
Summer fruits, in my opinion, are the best! There is so much variety and they are full of antioxidants. As you have been reading in this blog, antioxidants are one of the keys to a healthy, strong immune system. Fruits have a variety of benefits including healthy carbohydrates for energy, they are hydrating, and chock full of vitamins and minerals. Strive to eat at least 2 servings of fruit each day in a variety of colors. Great choices are cherries, raspberries, blackberries, strawberries, tropical fruits, bananas, peaches, pears, and apples.
Green leafy vegetables are very bountiful this time of year. The darker the leaf, the better. Power veggies include kale, chard, mustard greens, spinach, and leaf lettuces. Have a large salad daily including as many veggies as you can for a light and nutritious meal. You can also add your green leafies to smoothies with your fruit for a power packed snack.
Grilling is an all time favorite summer pastime. Keep the heat out of the kitchen and take it outdoors with some tasty BBQ. Go for organic and grass fed versions of your favorite meats. If you like the traditional hot dogs or sausage you can find organic versions without all the chemicals.
Good quality protein, healthy vegetables, and juicy fruits will keep your immune system strong so you can enjoy your summertime activities. Make sure you are always taking your supplements like EpiCor because even if you eat a healthy diet, our bodies can always use a little extra boost of strength.
Try these tasty recipes to get a jump on your healthy summer eating:
Grilled Shrimp with Miso
3 tablespoons fresh lime juice
2 tablespoons miso
2 tablespoons extra virgin oil
1 tablespoon finely grated fresh ginger
1 large garlic clove, minced
1 1/2 teaspoons light brown sugar
1 pound large shrimp, shelled and deveined
3 scallions, cut into 1 1/2-inch lengths
Light a grill or preheat a grill pan. In a bowl, whisk 2 tablespoons of the lime juice with the miso, olive oil, ginger, garlic and brown sugar. Add the shrimp and toss to coat. Thread the shrimp and scallions on eight 8-inch skewers.
Grill the shrimp over moderately high heat, turning once, until lightly charred and cooked through, about 5 minutes.
Grilled Vegetables with Yogurt Sauce
1 teaspoon ground allspice
1 teaspoon onion powder
1/2 teaspoon freshly ground nutmeg
1/2 teaspoon dried powdered ginger
1/2 teaspoon garlic powder
1/2 teaspoon cayenne or ground dried habanero
1/2 tablespoon dried thyme
Sea Salt to taste
Freshly ground pepper to taste
3/4 cups extra-virgin olive oil
1 large portobello mushrooms — gills scraped out with a spoon, mushrooms thickly sliced
1/2 pound oyster mushrooms, thickly sliced
1/4 pound shiitake mushrooms, stemmed
1/2 fennel bulb, sliced 1/4 inch thick through the core
1 red bell pepper, quartered
1/2 pounds thin eggplant, sliced 1/2 inch thick
1/2 pound medium asparagus
4 whole scallions, plus 1/4 cup minced scallions
1/2 large sweet onion, sliced 1/2 inch thick
1 cups plain fat-free Greek yogurt
1/4 cup fresh lime juice
Mix the spices, herbs and 1 teaspoon each of salt and pepper with ½ cup of olive oil. In a very large bowl, combine the mushrooms, fennel, red peppers, eggplant, asparagus and whole scallions and gently toss with most of the seasoned oil. Brush the onion slabs with the remaining seasoned oil.
Heat the grill and oil the grate. Working in batches, grill the vegetables over moderately high heat, turning, until tender and charred, 10 minutes per batch. You can use a vegetable griller.Heat the grill and oil the grate. Working in batches, grill the vegetables over moderately high heat, turning, until tender and charred, 10 minutes per batch. You can use a vegetable griller.
In a small bowl, whisk the yogurt with the minced scallions, lime juice and remaining 1/4 cup of oil. Serve the vegetables with the yogurt sauce and grilled bread.