Celebrate Summer with Colorful and Nutritious Foods
Healthy Summer Eating
Why eat healthy foods?
Well, you are what you eat, or more technically, you are what you’ve recently eaten, digested, and assimilated.
It is estimated that there are about 30 trillion cells in the human body. Almost all of these cells are being replaced regularly. In fact, an average of 330 billion cells, or about 1% of the cells in the body, are being replaced every day. These cells work together to carry out the basic functions necessary for humans to survive.
Imagine if all of your cells were consistently bathed in nutrients and if your body had high-quality building blocks to build new cells with as you naturally replace your older cells? Over time, would you shift further along the wellness continuum that spans from surviving to thriving?
Take on a summer healthy eating challenge!
Try, whenever possible, to eat fresh, wholesome foods. Summer is the perfect time to revamp your diet. There is an abundance of colorful and vibrant foods available locally. Frequent your local farmer markets and network within your community to find farm-to-table eateries. Recruit a family member or friend whom you can partner with to eat more healthfully and to share companionship, accountability, notes, recipes, and progress.
Did you know?
Many foods available in the summer season can be very hydrating. Eating foods that have a high-water content is a great way to beat the heat! These are some examples of foods that contain about 90% water:
Watermelon
Cucumbers
Strawberries
Lettuce
Grapefruit
Tomatoes
The next time you’re invited to a barbeque or poolside party, rather than asking what you can bring, offer to bring a fresh summer salad or side to share!
Here are some healthy recipes to choose from that include foods that span the rainbow of summer food colors.
Bon appétit and best wishes for a happy and healthy summer!
Written by Linda Lipp, Senior Medical Writer
Linda Lipp is a senior medical writer at Artcraft Health. She is also a certified holistic health coach with the Institute of Integrative Nutrition. Linda has helped craft content for a variety of clients in the pharmaceutical, clinical trial, medical device, and patient education industries. She is passionate about science, education, wellness, nutrition, and the great outdoors.
Recipes
Colorful and Hydrating
Watermelon and Cucumbers With Feta and Mint
Ingredients
Dressing
½ cup red-wine vinegar
¼ cup extra-virgin olive oil
2 tsp local honey
¼ tsp sea salt
¼ tsp black pepper
Salad
5 cups cubed seedless watermelon
1 cucumber, chopped
6 oz feta cheese crumbles
½ cup red onion, sliced
2 tbsp fresh mint, chopped
Directions
Whisk vinegar, olive oil, honey, salt, and pepper in a small bowl
Combine watermelon, cucumber, feta cheese, and onion in a large bowl. Stir in ½ cup of the dressing. Refrigerate between 20 minutes and 2 hours
Stir in mint, add more dressing, if desired, and serve
Adapted from Lolley P. Watermelon, cucumber, and feta salad. Eating Well website. www.eatingwell.com/recipe/272847/watermelon-cucumber-feta-salad/. Accessed June 21, 2023.
Sweet and Savory
Roasted Bell Peppers With Fresh Mozzarella and Basi
Ingredients
4 organic sweet bell peppers* (orange, yellow, or red), quartered and seeded
4 oz fresh mozzarella, broken into pieces
3 tbsp fresh basil leaves, loosely chopped
*Bell peppers are on the Environmental Working Group’s “Dirty Dozen” list and are best to buy organic, if possible. See the full list at www.ewg.org/foodnews/full-list.php.
Dressing
1½ tbsp extra-virgin olive oil
1 tbsp balsamic glaze
½ tsp sea salt
tsp black pepper
Directions
Preheat broiler to high
Broil peppers, turning once, until soft, about 10 minutes
Place broiled peppers on serving dish and top with mozzarella, drizzle with oil and balsamic glaze and season with salt and pepper and serve
Adapted from Killeen BL. Roasted bell pepper salad with mozzarella and basil. Eating Well website. https://www.eatingwell.com/recipe/274141/roasted-bell-pepper-salad-with-mozzarella-basil/. Accessed June 21, 2023.
Tasty and Refreshing
Cucumber, Avocado, and Tomato Salad
Ingredients
1 cucumber
3 ripe avocados
4 Roma tomatoes
½ red onion
¼ cup fresh cilantro, chopped
2 tbsp extra-virgin olive oil
1 lemon, juiced
Pinch of sea salt and black pepper
Directions
Peel and dice cucumber
Slice avocado around center; twist both halves in opposite directions; remove pit; scoop out insides and dice
Dice tomato
Peel and slice onion
Combine cucumber, avocado, tomato, onion, and chopped cilantro in a bowl
Add olive oil, lemon juice, salt, and pepper
Toss and serve
Fresh and Nutrient-Rich
Blueberries and Greens With Goat Cheese and Toasted Pecans
Ingredients
Dressing
2 tbsp extra-virgin olive oil
1 tbsp balsamic vinegar
1 tbsp fresh lemon juice
teaspoon sea salt
teaspoon black pepper
Salad
4 cups baby spinach* and arugula
1 cup fresh blueberries*
cup chopped pecans
cup goat cheese
Optional: grilled chicken or wild salmon
*Blueberries and spinach are on the Environmental Working Group’s “Dirty Dozen” list and are best to buy organic, if possible. See the full list at www.ewg.org/foodnews/full-list.php.
Directions
Preheat oven to 400°F. Toast chopped pecans until they are slightly browned and fragrant, about 5 minutes
In a large bowl, whisk together olive oil, balsamic vinegar, lemon juice, salt and pepper
Add spinach and arugula, blueberries, toasted pecans, and goat cheese
Optional: add chicken or salmon
Toss to combine and serve
Adapted from Laseter E. Summer blueberry salad with toasted pecans and feta. Eating Well website. www.eatingwell.com/recipe/8031283/blueberry-salad/. Accessed June 21, 2023.
Flavorful and Satiating
Eggplant Pizzettes
Ingredients
1-pound eggplant, cut crosswise into ½-inch slices
tsp sea salt
2 tbsp extra-virgin olive oil
¼ tsp black pepper
1 cup fresh mushrooms, sliced
1 cup shredded part-skim mozzarella cheese
cup reduced-sodium marinara sauce
2 tbsp chopped fresh basil leaves
2½ oz mild or hot Italian chicken or turkey sausage, casing removed
Directions
Preheat oven to 375°F
Sprinkle eggplant slices with salt; place on a paper-towel-lined plate and let stand for 10 minutes
Heat a medium nonstick skillet over medium-high heat. Add sausage and mushrooms and cook, stirring often, until the sausage is no longer pink and the mushrooms are tender and browned, about 6 minutes. Set aside
Pat eggplant slices with a paper towel to remove excess moisture. Brush both sides with oil and sprinkle with pepper; place in a single layer on a parchment-paper-lined baking sheet. Bake until tender and lightly browned, about 18 to 20 minutes. Remove from oven
Increase oven temperature to broil with rack about 6 inches from heat
Spread marinara sauce evenly over eggplant slices. Divide sausage and mushroom mixture evenly among the slices and sprinkle with cheese. Broil until the cheese is melted and browned, about 3 minutes
Sprinkle with chopped basil and serve
Adapted from Levy J. Low-carb eggplant pizzas. Eating Well website. www.eatingwell.com/recipe/280312/low-carb-eggplant-pizzas/. Accessed June 21, 2023.