"Inside this month's issue"

Healthy tips for summer eating

Recipes

Healthy tips for eating during the summer months 

Summer is a wonderful time to grow your own food, or make the most of the fresh grown foods that are available in the shops. This season provides the perfect opportunity to plan delicious, healthy meals. It is easier for people to eat healthfully throughout the summer months, as there is an abundance of fresh fruits and vegetables, with a chance to try out lots of foods that you wouldn't normally eat during our winter months.

 

Below are a list of tips to eat healthily during our summer months and some delicious recipes for you to try.  Happy Eating!!! 

Plant your own garden

It's fun and extremely rewarding to grow your own food.  It's especially important for children since today's youth is so far removed from food production.   Gardening can be as ambitious as you want from acquiring an allotment, using a small part of your garden or as simple as planting seeds in pots or on windowsill. 

Fresh Produce spoils quickly

Shop frequently every few days preferably at local shops and plan your recipes.  Invest in an organic box from Riverford's that can be delivered to your home once a week, containing freshly grown organic (without pesticides or chemicals) vegetables & fruits. Meals will taste best with the freshest ingredients.

 

Choose vegetarian meals on a couple of days a week

Decide to leave meat out of your diet for a couple of days a week and replace with vegetarian choices – pulses, quinoa, soya, tofu.  This will help to lower your food bills and improve your health while benefiting the environment.

Buy plant foods that are in season

These are readily available and taste freshest because they are harvested almost ripened.  The cost should also be lower since the produce is in abundance.

Practice portion size control

Using smaller plates is a proven method of consuming fewer calories effortlessly.  Lots of vegetables and fruit can make up a large proportion of your diet, with small amounts of protein and carbohydrates.  Make sure your plate consists of ¼ protein - meat, fish, pulses, cheese, eggs, ¼ carbohydrates (potatoes, rice, pasta) and ½ vegetables. 

 

If you choose meat

Choose lean cuts of beef, including round, sirloin and loin cuts. Tenderize the meat to increase flavours and texture without adding fat. Marinate in salsa, wine or citrus juices. Grilled fish, chicken breasts, turkey and lamb kebabs also make great alternatives to high-sodium hot dogs and hamburgers

 

Simple snacks for summer

Make eating healthy a priority this summer by focusing on simple snacks, keep fresh berries in the refrigerator to add to salads, yogurt and ice creams. Wash fresh green beans to dip in yogurt, low-fat cottage cheese or hummus.  Keep healthy extras, like lettuce, tomatoes, cucumber and celery in your fridge. Cut up these raw vegetables and serve with low-fat dips.

Fruit smoothes are easy to make, toss in some fresh fruit, yoghurt and fruit juice into a blender. 

 

Keep hydrated

Remember to stay hydrated, thirst signals can be mistaken for hunger so it's a good idea to drink water throughout the day and evening.   When temperatures rise Water is the best option, but you can add slices of lemons or strawberries for natural flavour.

 

Recipes

Roasted Corn, Black Bean & Mango Salad

8 servings,

Preparation Time: 45 minutes

INGREDIENTS

2 teaspoons olive oil

1 clove garlic, minced

1 1/2 cups corn kernels

1 large ripe mango, (about 1 pound), peeled and diced

1 15-ounce or 19-ounce can black beans, rinsed

1 chopped red onion

1 diced red pepper

3 tablespoons lime juice

1 1/2 tablespoons chopped fresh parsley

1/4 teaspoon ground cumin

Salt & pepper to taste

PREPARATION

Heat oil in a large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring

occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, limejuice, fresh

parsley, cumin and salt.

Make Ahead Tip: Cover and refrigerate for up to 8 hours. Serve at room temperature.

 

Summer Vegetable Crepes 

4 servings

Preparation Time: 30 minutes

Ingredients

1/3 cup reduced-fat sour cream

1/2 cup chopped fresh chives, divided, plus more for garnish

3 tablespoons low-fat milk

2 teaspoons lemon juice

3/4 teaspoon salt, divided

1 tablespoon extra-virgin olive oil

2 cups chopped zucchini

1 1/4 cups chopped green beans

1 cup fresh corn kernels

1 cup part-skim ricotta cheese

1/2 cup shredded Red Cheddar Cheese

1/4 teaspoon freshly ground pepper

4 9-inch "ready-to-use" crêpes or make your own using a pancake mix

PREPARATION

1. Stir sour cream, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt in a small bowl until combined. Set aside.
2. Heat oil in a large skillet over medium-high heat. Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes. Reduce heat to low; stir in ricotta, red cheddar cheese, the remaining 1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.
3. To roll crêpes, place one on a piece of parchment or wax paper.
4. Spoon one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the centre of the crêpe. Use the paper to help you gently roll the crêpe around the filling. Place the crêpe seam-side down on a dinner plate.
5. Repeat with the remaining crêpes and filling.
6. Serve each crêpe topped with 2 tablespoons of the reserved sauce and more chives, if desired.

 

Mini Brie & Apple Quiches 

30 quiches

Preparation Time: 15 minutes

Ingredients

30 mini fillo shells (two 1.9-ounce packages; see Note)

1/2 medium apple, peeled and finely diced

5 large eggs

1 teaspoon Dijon mustard

1/4 teaspoon salt

Pinch of freshly ground pepper

Pinch of ground nutmeg

4 ounces Brie (1/2 small wheel), cut into 30 squares

Preparation

1. Preheat oven to 350°F.
2. Arrange fillo shells on a large parchment-lined baking sheet. Divide apple among the shells.
3. Whisk eggs, mustard, salt, pepper and nutmeg in a large measuring cup. Pour the egg mixture over the apple (do not overfill the shells). Place a Brie square in each shell.
4. Bake until the egg is set, the Brie is melted and the fillo is starting to brown around the edges, about 15 minutes. Let cool slightly before serving.