Hello, summer! As your life coach and a true summer enthusiast, I'm excited to embark on a culinary adventure with you. Summer is all about soaking in the sunshine, making a splash in the pool, and relishing in the delightful flavors of seasonal fruits and vegetables. In this blog, I'm sharing my foodie family's favorite recipes – from cool drinks and refreshing salads to cold soups, delightful entrees, and sweet desserts.
Seasonal Summer Fruits and Vegetables
Remember the World Health Organization's recommendation of having at least five servings of fruits and vegetables per day? There's no better time to achieve this goal than summer, when the markets are brimming with goodies for healthy meals! Berries, watermelons, peaches, cucumbers, tomatoes, bell peppers, and eggplants are some of our favorites. The best summer meals are those that showcase the fresh, seasonal produce this season provides us with. We've incorporated these ingredients into our recipes to bring you the freshest and most nutritious summer dishes.
Refreshing Drinks
Homemade Lemonade: Freshly squeezed lemons and a bit of mint, a touch of sugar, and lots of ice create the classic summer quencher.
Invigorating Iced Tea: Brew your favorite tea - we like fruity herbal infusions for flavour - let it cool down in fridge, then serve it over ice with a slice of lemon for a healthy and refreshing drink.
Cold Kompot, a vitamin-rich beverage that's a staple in the culinary traditions of Central, Eastern, Southern Europe, and the Middle East, is a perfect way to make use of fruits that are past their prime. Simply boil your fruits for 15 minutes, sweeten with sugar, let it cool, and enjoy this refreshing, nutritious drink.
Cool and Comforting Soups
Spanish Gazpacho: This chilled soup combines fresh tomatoes, cucumber, bell peppers, and onions.
Russian Okroshka: A traditional cold soup that mixes raw vegetables with boiled potatoes, eggs, and a cooked meat like ham, with kvass and kefir.
Korean Kuk-Su: A refreshing, chilled soup with buckwheat noodles, vegetables, and often a boiled egg or slices of cold, cooked beef.
Hearty Salads
Greek Salad: Ripe tomatoes, cucumbers, feta cheese, and olives, dressed with olive oil and a squeeze of lemon.
Summer Salad: Toss together summer veggies with pieces of cold grilled chicken or meat and voila - your main dish!
Delightful Entrees
Grilled Dishes: Grilled chicken or tofu, bell peppers, corn on the cob - summer BBQ is always a hit.
Fresh Seafood: Light proteins like grilled shrimp skewers or homemade fish tacos are perfect for summer.
Summer Pastas: Pasta with a light sauce like fresh tomato and basil makes for a satisfying yet light meal.
Summer Desserts
Homemade Popsicles: Use your favorite summer fruit juices or purees for a fun and cooling treat.
Fruit Salad: Showcase the best of summer's fruits in a refreshing, healthy dessert.
Fresh Fruit and Yogurt: A simple and healthy dessert or snack. Pair your favorite summer fruits with yogurt and a drizzle of honey for added protein and sweetness.
Kid-Friendly, Nutrient-Packed Meals
Let's not forget the little ones! Summer provides a perfect opportunity to get your children involved in the kitchen. Not only does this make them feel included, but it can also be an educational experience. Teaching your children about healthy eating from a young age sets them up for a lifetime of healthy habits. Plus, spending time together in the kitchen creates beautiful memories that they'll carry with them forever.
One of our family's favorites is making DIY mini pizzas. This is an easy and fun activity that allows your kids to play with their food in the best way possible! Use basic pizza base, and then let your kids top them with tomato sauce, low-fat cheese, and their favorite veggies. Pop them in the oven until the cheese is bubbly and slightly golden. Not only are these pizzas delicious, but they're also a great way to sneak in some vegetables.
"A healthy outside starts from the inside." - Robert Urich
Another hit is frozen banana pops. Slice a peeled banana in half, insert a popsicle stick, dip it in yogurt and then roll it in crushed whole grain cereal or nuts. Freeze them, and you've got a tasty treat that's healthier than store-bought popsicles! Finally, consider making smoothie popsicles. Blend together their favorite fruits with Greek yogurt and a little honey, then pour the mix into popsicle molds. These are a great way to cool down on a hot day, and they pack in a lot of nutrition!
Summer Food Safety Tips
As we savor these delightful dishes, let's keep in mind some food safety rules. Warm weather can increase the risk of foodborne illness. Don't forget to:
Wash all fruits and vegetables thoroughly.
Do not leave food at room temperature for more than two hours.
Avoid cross-contamination by keeping raw and cooked foods separate.
For those of you exploring new places and trying exotic foods, remember to:
Make sure the food is thoroughly cooked.
Drink water from safe sources, or opt for bottled water.
Be cautious about food from street vendors, look for ones with good hygiene practices.
These are just a few of our family's healthy summer recipes. Tempted? We hope they inspire you to explore new flavors and make the most of fresh, seasonal produce. Remember, food and cooking are all about fun and discovery. So, seize this opportunity to engage in a culinary adventure, share these memorable moments with your family, and revel in the vibrant flavors of summer. If you're seeking further guidance on your journey to a healthier, happier lifestyle, consider joining my coaching program - 'Healthy Nutrition: Foodie Family.' Let's savor the essence of summer together! And don't forget a glass of crisp rosé or a cold beer for an aperitif – moderation is key! Cheers to a flavorful, fun-filled summer and deliciously memorable season!
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