This blog post was written by Kristen Peairs, Nutritionist and Meditation Facilitator at Nivati. You can see more of their content on the Nivati platform and on the Nivati blog. If you want to learn more about Nivati, click here. 

In the summer, delicious mouth-watering foods are abundant. What are some healthy treats for summer? How do we make healthy choices that taste great and leave our bellies happy? Let’s learn summer nutrition tips and tricks for getting the most out of summer’s bounty.

Learn What’s in Season

One of my favorite things about summer is the fresh produce. From the ripe red tomatoes to the crisp green lettuce, I love it all. More than any other time of year, so much fresh food is available. The colors, flavors, and textures are premium. Many of the fruits and vegetables available during other seasons have been stored for weeks or months, but in the summer, we have a window of opportunity to purchase produce that is truly just in from the field. What’s the best way to learn what’s in season and optimally fresh? Here are a few tips.

Stop at Farm Stands

Whenever I venture beyond city limits into the country, I see signs for farm stands. At the ends of driveways, in gas station parking lots, and on the edges of fields, farm stands teach me about what’s ripe and ready for eating right now. Some stands feature only a few tomatoes and cucumbers that represent extras from someone’s small kitchen garden, while other stands are the face of whole enterprises showcasing the wares of many farmers all at once. It is from stopping at farm stands that I first become immersed in what’s fresh in my area.

Attend Farmer’s Markets

Farmer’s Markets in most areas are once-a-week events that feature everything from locally grown produce to custom-made baked goods to eggs, meats, cheeses, herbs, honey, coffee, and kombucha. Farmer’s markets are social and lively. At these events, you’ll have time to meet, talk with, and learn from a variety of vendors.

Purchase a Farm Share

Purchasing a farm share is a way to support your local farmer by investing in their harvest before it has been planted. In return for your monetary investment, you receive a bag or box of the farm’s yield each week through the growing season. The contents of your bag or box are different according to what the farmer has harvested. Speaking from experience, a farm share is fun. I love being surprised every week with super fresh and interesting foods.

Look for What’s Growing in Your Neighborhood

By observing what’s growing in your community, you’ll also learn what’s in season. Notice which of your neighbors has a garden and talk with them about what they’ve planted. Pay attention to trees and bushes too. You might just find some raspberries, apples, or pears if you look hard enough.

Quick Tip!

Make a game of trying a new fruit or vegetable each week. If you have multiple people in your family, take turns choosing the new item. Taste and review it together.

Enhance Your Hydration

Summer is hot. It’s important to stay well-hydrated. While water is always a great choice to ensure you’re getting the necessary fluids, you can enhance your water with the essential electrolytes of glucose, sodium, and potassium by adding a slice of cucumber, a wedge of lemon, or a few chunks of watermelon to your glass or bottle.

To read more about hydration, check out The Importance of Hydration for Wellbeing | Nivati.

Grill Out

For many of us, grilling is a summer staple. Whether it’s your grill or the grill at a local park, grilling can be a fun way to prepare an entire meal’s worth of food. Here are some super easy ways to keep the prep time low and the flavor-filled health benefits high.

• Select Lean Cuts of Meat: Using lean cuts of meat such as sirloin, tenderloin, or boneless skinless chicken breasts not only enhances health benefits but also decreases the likelihood that you’ll have flare-ups from the fat catching fire. Even though the fat content of meat is traditionally looked toward to provide tenderness and flavor, it isn’t necessary. Both tenderness and flavor can be added with marinades and dry rubs. Do a little web searching, and you’ll find plenty of options to maximize your protein’s flavor.
• Grill Veggies: Veggies grilled on skewers are a traditional summer staple, so for more ease and variety, try grilling other veggies like carrots, cauliflower, and broccoli. At my house, I just slice the veggie in half, brush it with olive oil, dust it with salt, and place it on a grill until it’s tender enough to eat. Note that the thicker the vegetable is, the longer it will take to cook, so sit back and relax while your veggies do their thing.
• Choose flavorful dips and sauces: For both meats and veggies, sometimes a great dipping sauce can make a good meal into an outstanding one. While Ranch, honey mustard, and BBQ are some great traditional sauce flavors, consider trying other options like Thai peanut, garlic aioli, and spicy mayo too.

Keep Cool Treats on Hand

Staying stocked with healthy treats for summer is essential. Keeping these three ingredients - frozen fruit, fruit juice concentrate, and yogurt - in stock at home ensures you can easily access yummy deliciousness that is both tasty and good for you. Here’s a list of some of my favorite summer treats.

Smoothies‍

Frozen fruit whirred in the blender makes a wonderful meal or snack. Add some banana or yogurt to add extra creaminess.

Slushies

‍Fruit juice concentrate plus water whirred up in the blender will take you back to childhood.

Juice popsicles

Freeze fruit juice or freshly made smoothies in popsicle molds in order to enjoy. For a creamier option, replace the fruit juice with your favorite yogurt.

Frozen grapes

To prepare, wash the grapes, pull them off their stems, and then freeze in a sandwich bag.

Banana Nice Cream

‍Banana nice cream is like ice cream, only much healthier. All It contains are bananas! To prepare, simply peel, then cut 2-3 ripe bananas (the ones with brown spots are the best) into chunks and freeze them for at least 2 hours. When you’re ready to make your nice cream, remove your banana chunks from the freezer and let them thaw for about 5 min before putting them in the blender and whirring until smooth. Add a little milk or water if needed to support the blending process.

Chopped Melon

‍Melon is super sweet and cooling. Buy a whole melon, cut it into bite-size chunks, and store in the fridge for easy snacking all week long.

Where to Start

Of all the summer nutrition tips you’ve just read, which one do you want to try first? Wherever your interest is the most piqued is always the best place to begin. Enjoy!

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