Summer is here! Summer is often about warmth and happy gatherings. Imagine yourself lying in a park with friends or by the pool, a refreshing drink in hand. Whether it’s during a few days off or a longer vacation, summer is the perfect time to recharge our batteries, relax and maybe even discover some new summer flavors. What a treat to gather around a barbecue, an apéro or a picnic and enjoy the luxury of unhurried eating. It’s normal to eat differently on vacation, and we encourage you to make the most of it!
Here are a few tips for your summer meals:
- Choose a variety of protein foods
Nothing beats a sizzling hamburger or hot dog on the barbecue. For some, these smoky aromas are the very definition of summer! For your burger, try combining ground chicken with lean ground beef to cut down on red meat. For variety, try a grilled salmon or tofu burger. A delight! Have you thought about accompanying them with a delicious dill sauce and plain yogurt, or a spicy barbecue spread? It’s delicious!
When it comes down to hot dogs, it’s hard to reinvent the wheel. However, by choosing sodium nitrite-reduced sausages available at local markets, you get a product with better nutritional quality without infringing on the taste!
2. Add a variety of vegetables
Inspired by the colors of vegetables such as yellow tomatoes, purple peppers or red and white beets, it makes us want to eat some more. Sliced, chopped, cubed, grilled, on a skewer or in a salad, seasonal vegetables have a special place in summer. Let’s get creative and prepare a rainbow of raw vegetables or a colorful, zesty salad with beans. There’s nothing like a delectable dip to top it all off! From homemade guacamole and hummus dip to mango and tomato salsa or tofu spread, such a fun dip will make even the most reluctants, eat their veggies.
3. Vary your beverages
Although we need it every day, water can sometimes become boring. Fortunately, you can add frozen cranberries, strawberries, blueberries, lime and lemon slices, ginger, basil, mint or cucumber to create an infusion and add flavor to your water bottle. When you’ve got a taste for bubbles, choose drinks whose sole ingredients are “carbonated water” and “natural essences”.
It’s fun and affordable to create our own iced tea recipe. Whether it’s green tea with mint, white tea with peach, herbal tea with berries or lavender, be sure to add a profusion of ice to your favorite tea, crowned with a few colorful berries.
For athletes, it’s even more important to stay hydrated when physical activity lasts longer than an hour. Here’s a concoction for a homemade rehydration drink:
- 1L of apple juice (complete with 1L of water)
- Or 1.125L of orange juice (complete with 875 ml of water)
- 3 ml of salt (1/2 tsp)
4. Incorporate fruity desserts
What could be more refreshing than an assortment of freshly cut, pink watermelon and green honeydew ? Summer gives us the opportunity to eat a variety of seasonal fruits – let’s enjoy them! When a taste for sweets arises at the end of the meal, try topping your dessert plate with a juicy fruit salad or a homemade sorbet. For lovers of creamier desserts, Icelandic, Greek yogurts or iced milks are the perfect complement to peaches, nectarines and summer berries!
We wish you a TASTY summer!
Your nutritionists,
Johanne Vézina Nutritionist & Speaker and Érika Martin Nutritionist
