Hello Sweet Summer!

Ahhh, summer – the time of year to embrace hot temps, longer days, backyard parties, and sunny vacation spots. It is also the time of year to focus on light and refreshing foods. Let’s talk  about summer seasonal ingredients, how to prepare them, and how to eat healthy even on vacation. Say hello to your tastiest summer yet!

Most summer seasonal produce has high water content, which is a great way to stay hydrated in addition to adequate water intake. While higher temps encourage the development of natural sugars in summer fruits and vegetables, that is nicely balanced by their fiber content so embrace what is in season! This includes cherries, peaches, berries, cucumbers, tomatoes, melons, bell peppers, and broccoli, to name a few. Herbs like mint and basil also grow well in the summer and are the perfect addition to summer salads, marinades, and mocktails.

The best way to approach cooking this time of year is to focus on raw preparations as much as possible (think salads and crudité platters) and use herbs in plenty (blend them into marinades and dressings). You will notice the Summer Quinoa Bowl, this edition’s featured recipe, uses this approach. You can balance the sweetness of summer produce with a little spice (peppers or spicy mustards) or smoke (fire up that grill!). Plus, the kids being out of school means you have extra helpers in the kitchen – time together and delicious food to enjoy – now that is really sweet!

Healthy Eating Travel Tips

  • Have healthy snacks at the ready in your car to avoid choosing unhealthy options from to-go restaurants (and save money too!), i.e. mixed nuts, beef jerky, low sugar bars (look for less than 4g added sugars and high protein), mini rice cakes, and seaweed snacks (omega-3 source).
  • The following foods travel well: hard boiled eggs, individual nut butter packs, high fiber fruit and veggies (apples, cherries, grapes, clementines, celery, carrots, and broccoli), dried dates or figs, mini rice cakes, and hummus cups.
  • Always carry a water bottle to ensure you stay hydrated in the heat. Follow this hydration formula: weight in lbs. / 2 = minimum ounces of water per day.
  • Pack a stash of tea bags in your purse or carry on. Peppermint, turmeric ginger, or green tea are great options to help with digestion and energy.
  • At a convenience store, choose coconut water, fresh water, or even sparkling water over sodas or juices.
  • If your hotel or Airbnb has a kitchen or fridge, use it!

SUMMER QUINOA BOWL

This quinoa bowl is easily prepared, refreshing and features summer seasonal ingredients.  This recipe serves one, but can be easily duplicated to serve a larger group or to make meals in advance (hello meal planning!). Quinoa is one of the highest plant-based protein sources, making it an excellent option for vegetarians or vegans. Combined with the vegetables, strawberries and goat cheese, all of your macro nutrients are balanced to keep you satisfied and energized!

INGREDIENTS

T. = tablespoon | t. = teaspoon

  • 1/2 c. cooked quinoa
  • 1 c. spinach leaves
  • 1/4 large cucumber, cubed (about 1/4 c.)
  • 3-4 medium-size strawberries, sliced or chopped
  • 1 T. goat cheese (can substitute plain Greek yogurt or cottage cheese)
  • Salt and pepper, to taste

Lemon Basil Dressing

  • 1/2 c. fresh basil
  • Juice of 1 whole lemon
  • 1/3 c. extra virgin olive oil
  • 1/4 c. apple cider vinegar
  • 1/2 t. salt
  • 1/4 t. black pepper

DIRECTIONS

Cook quinoa according to package directions. Allow to cool. Can make bulk amount of quinoa and use all week for meal planning.

Arrange quinoa, spinach, cucumber, strawberries and goat cheese in a bowl. Season with salt and pepper to taste.

Blend together all Lemon Basil Dressing ingredients in a food processor or small blender.

Drizzle quinoa bowl with 2-3 T. dressing.

Best served chilled. Enjoy!

Serves: 1

Written by Amanda Rohwedder, M.S.

Amanda Rohwedder is a degreed nutritionist based in Denver, Colorado. She holds a B.S. Nutritional Science and an M.S. Medical Science with a concentration in Women’s Health. She founded Temple and Table in 2017 as a way to nourish our culture by drawing a connection between physical and spiritual health. For more information on T+T’s mission, visit templeandtable.com. Now available! Order a copy of Amanda’s recipe book published by CCL, Food for Fertility: Recipes to improve health and manage PCOS at www.ccli.org/store