With summer just around the corner, an exciting array of fruits and vegetables is set to flourish across the stateline. This vibrant season invites us to revamp our culinary adventures and elevate our meals in a healthy, delicious way. UW Health has shared invaluable insights from pediatric dietitian Shirley Poole, who emphasizes making the most of seasonal produce while prioritizing nutrition. Here’s a guide on how to harness the best of summer meals with health in focus.
Salad Inspiration for Nutritious Summer Meals
Salads are the quintessential summer dish, but most of us often opt for the same basic ingredients—iceberg or Romaine lettuce. This summer, challenge yourself by exploring new textures and flavors. Poole suggests starting with a fresh base. Instead of the usual lettuce, try bibb lettuce, dandelion greens, or even zucchini and yellow squash. These options not only add a unique taste but also a variety of nutrients.
To bring a delightful sweetness to your salads, incorporate fruits such as berries or grapes. These colorful additions not only enhance the flavor but also pack vitamins and antioxidants. Want to give your salad an exciting crunch? Toss in slivered almonds or sunflower seeds, which are both nutritious and satisfying.
Experimenting with dressings is another way to keep your summer salads interesting. For a refreshing twist, opt for a raspberry vinaigrette instead of the standard ranch dressing. The right dressing can complement your ingredients beautifully while adding a touch of excitement to your dining experience.
According to Poole, “Most of us generally start with iceberg or Romaine lettuce. I think we need to think of adding something like spinach leaves.” Additionally, don’t shy away from foraging; if you have untreated grass in your garden, dandelion leaves can make an excellent salad green. Adding fruits like strawberries, blueberries, or even dried fruits can further enhance your salad’s flavor profile.
Embracing Variety in Seasonal Produce
Summer meals are not just about salads; they’re an exploration of various flavors and textures. To truly embrace the season, Poole encourages everyone to visit local farmers’ markets. This is a fantastic opportunity to meet the growers, learn about unique varieties of fruits and vegetables, and get firsthand cooking tips.
Farmers can offer insights on how to best cook and store seasonal produce, making your meals not only tastier but also more nourishing. So, don’t hesitate to experiment with what you find. Whether it’s a vegetable you’ve never cooked before or an unfamiliar fruit, summer is the perfect time to expand your culinary horizon.
Food Safety Tips for Summer Gatherings
As the weather warms up, picnics and cookouts become more frequent. With the joy of summer meals, however, comes the responsibility of food safety. Poole highlights essential food safety tips to ensure your gatherings are as healthy as they are enjoyable.
Keep Foods at Safe Temperatures: It’s crucial to maintain hot foods hot and cold foods cold. This simple practice can prevent bacterial infections and food poisoning, keeping everyone healthy during the summer festivities.
Consume Freshly Grilled Foods Promptly: If you’re grilling, make sure to enjoy foods right after cooking to minimize the risk of spoilage.
- Store Leftovers Properly: After the grilling is done and everyone has eaten, be sure to refrigerate any leftover food within two hours. A good rule of thumb is to place food on ice or in a cooler to keep it safe.
If you ever feel uncertain about the safety of the food, remember Poole’s advice: “If you’re on the iffy side with it, pitch it. Nobody needs to be sick and ruin the rest of their summer.”
Conclusion
As we welcome summer, it’s the perfect time to revitalize our meals with fresh, seasonal produce. From innovative salads to exploring local farmers’ markets, the focus should be on variety, flavor, and nutrition. Embrace the season with healthy meals that offer a burst of flavor and joy.
For more tips on nutrition and wellness, consider checking out UW Health’s nutrition services. Staying informed is crucial for making the most out of not only your summer meals but your overall health journey. Enjoy the flavors of summer and make this season truly memorable!
