Healthy Eating: So Fresh!!!

When summer temperatures settle in during June and July, I find that I typically take a moment to reflect back on my childhood summer days, the sounds of lawn mowers humming, ice cream trucks ringing and the sound of my neighbor’s basketball beating the concrete driveway for hours on end. Another charming memory, is the annual vegetable garden I used to tend to with my dad. We grew tomatoes, cucumbers, boston lettuce, corn, carrots, radishes, chives, spices to name a few. Need a tomato? Head out to the garden. Chives on the baked potato? Head out to the garden again! The fresh scent of the garden will always stay with me. I’ll always remember how fast we created a fresh, flavorsome salad, in just minutes.

This month’s blog is about fresh summer vegetables and how you can try to prepare quick, tasty salads that will nourish us as we train through the summer months, which are nutritious and delicious. OK, you don’t live in a penthouse and have a vegetable garden? Try (if possible) to visit some of the local green markets in your neighborhood, to pick up farm fresh vegetables. You will (for sure) taste the difference as well as support local farmers. If you don’t live near Fairway which has fresh produce at reasonable prices, try some of these green markets.

Don’t let Greece’s fiscal issues stop you from eating delicious Greek Salads! These are the fastest, easiest salads to prepare. Within 10 minutes, you’ll be set. One cucumber, One tomato, one cup crumbled feta, drizzle of olive oil, salt, pepper (any other spice). Cube the cucumber and tomato, the rest is self explanatory. To add protein, you can dip some pita with some hummus on the side. The food markets are selling different crumbled feta, some with garlic, spices, etc., so that really jazzes it up. Super hungry? Add in your favorite grain (1/2 cup), it will become a super Mediterranean salad.

Need more crunch? Romaine lettuce (the lettuce you typically get with Caesar salads), will satisfy that craving. Try adding a cup of chick peas, as many grape tomatoes as you like. Slice up a grilled chicken breast (easy to grill up or pick up at a local gourmet market), and in no time, you have a satisfying healthful meal. This sounds like a Caesar salad, but it’s missing the gooey dressing, croutons and adding in other nutrients.

My last salad suggestion: leafy greens, sliced pear, drizzled olive oil, crumbled feta and grilled chicken breast. Effortless and filled with nutrients and protein. Don’t forget your grains, have some on the side to be sure to get in the necessary carbs.

Back to my top ten list (quoted from “101 Healthiest Foods”), the world’s healthiest vegetables: Asparagus, the cabbage family (asian greens, broccoli, broccolini, Brussels sprouts, green & red cabbage), dark green leafy vegetables, bell & chili peppers, mushrooms, Onions (all within this family), parsley, peas and tomatoes. If you try to select at least three out of this list each time you prepare a salad, you’re on a good start.

My last point of view... salad dressing is overrated (unless it’s sesame dressing). All of the flavors from the fresh vegetables, with a drizzle of olive oil and some spices, will bring out the natural flavors of your salad. Try it. You will save yourself a lot of unnecessary fat calories, and will start to enjoy the flavors of your creation to a higher degree.

Until next time... have fun, enjoy summer pleasures (real low fat frozen yogurt has calcium!) - Anne H.